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Hawaiian mix Calories
Sweet-savory mixed vegetables blend, typically with pineapple
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Hawaiian mix (140 g) has 81 calories. That works out to 58 calories per 100 g. It contains 16.9 g of carbs, 2.5 g of protein, 0.6 g of fat and 3.2 g of fiber. Its 294 µg of Vitamin A covers 33% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Hawaiian mix Nutrition Facts
Selected: 1 cup (medium) · 140 g
81
KCAL / 140G
Carbs
16.9g
· 6% DV
Protein
2.5g
· 5% DV
Fat
0.6g
· 1% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 81% · Protein 12% · Fat 7%
Hawaiian mix nutrition facts table · 1 cup (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 81 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.1 g | 1% |
| Trans fat | 0 g | |
| Sodium | 17 mg | 1% |
| Total carbohydrate | 16.9 g | 6% |
| Fiber | 3.2 g | 11% |
| Protein | 2.5 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Hawaiian mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 140 g | 81 kcal |
| ½ cup (small) | 70 g | 41 kcal |
| 100 g | 100 g | 58 kcal |
| 1 serving (small) | 100 g | 58 kcal |
| 1 serving (large) | 180 g | 104 kcal |
| ½ pack (half) | 200 g | 116 kcal |
| 1.5 cup (large) | 210 g | 122 kcal |
| 2 cup (extra large) | 280 g | 162 kcal |
| 1 pack (whole) | 400 g | 232 kcal |
Calculated from 58 calories per 100 g.
Frequently Asked Questions About Hawaiian mix
What is Hawaiian mix?
Hawaiian mix is a sweet-savory blend of vegetables, typically paired with pineapple. The exact combination varies by product, so the mix may not contain the same vegetables or proportions from one brand to another.
What vegetables are in Hawaiian mix?
Hawaiian mix usually combines vegetables with pineapple; peas, corn, and carrots are common additions. There is no single fixed recipe, so the ingredients can differ between products and homemade versions.
How do you cook Hawaiian mix?
Cook Hawaiian mix in a skillet over medium heat until the vegetables are tender and any excess liquid has evaporated. You can cook it straight from frozen if needed; add seasonings near the end so the pineapple’s sweetness stays balanced.
What can you make with Hawaiian mix?
Hawaiian mix works in fried rice, pasta, omelets, and quick chicken or tofu stir-fries. Its sweet-savory flavor pairs well with soy sauce and mild spices; add it late in cooking to keep the vegetables from turning mushy.
Can you cook Hawaiian mix from frozen?
Yes, you can cook Hawaiian mix without thawing it first. Add it directly to a hot pan and allow the released water to cook off; if you thaw it beforehand, do so in the refrigerator rather than on the counter.
How do you store Hawaiian mix after opening?
Store Hawaiian mix according to the package directions, and keep opened or cooked portions covered in the refrigerator. If it is a frozen product, return the unopened remainder to the freezer promptly and avoid repeatedly thawing and refreezing it.
Can you put Hawaiian mix in fried rice?
Yes, Hawaiian mix is a good addition to fried rice. Cook the vegetables first to remove excess moisture, then stir in chilled rice and your seasonings; pineapple’s sweetness pairs especially well with a little soy sauce.
Can Hawaiian mix be eaten raw?
No, frozen Hawaiian mix should be cooked before eating. Freezing preserves the ingredients but does not make them ready to eat; cooking also improves the texture of the vegetables and pineapple in a hot dish.
Can you freeze cooked Hawaiian mix?
Yes, cooked Hawaiian mix can be frozen in an airtight container once it has cooled. The vegetables may soften after thawing, so it is best used in cooked dishes such as rice, soups, or casseroles rather than crisp salads.
Is Hawaiian mix good in a casserole?
Yes, Hawaiian mix can go into a casserole with rice, pasta, or chicken. Drain off excess liquid first, since the vegetables can release moisture during baking and make the finished dish watery.
Hawaiian mix Vitamins & Minerals
Vitamins
Vitamin A
294µg · 33% DV
Vitamin C
25.2mg · 28% DV
Vitamin K
15.4µg · 13% DV
B6
0.17mg · 10% DV
Minerals
Manganese
0.25mg · 11% DV
Copper
0.08mg · 9% DV
Potassium ⭐
259mg · 8% DV
Phosphorus
53mg · 8% DV
Sodium
17mg · 1% DV
Hawaiian mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Hawaiian mix
To burn the 81 calories in 1 cup (medium) (140 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Hawaiian mix?
Hawaiian mix brings vegetables together with the sweet-tart taste of pineapple. The exact ingredients can vary from one product to another, so the name describes a style of mix rather than a fixed recipe.
It works well stirred into rice, folded into a salad or served warm as a side with grilled foods. The fruit’s sweetness contrasts nicely with savoury ingredients; a light dressing or quick sauté lets that balance come through without making the dish heavy. Hawaiian mix is low in fat and provides some fibre, making it an easy way to add colour and variety to a meal. Pair it with beans or another protein source for a more filling plate.
How Nutritious Is Hawaiian mix?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Hawaiian mix Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Hawaiian mix Contain Allergens?
No known major allergens
Which Diets Is Hawaiian mix Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Hawaiian mix Fat Profile
SATURATED
0.1g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.17g
Omega 6:3 ratio 3.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.