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Mediterranean Vegetables Calories
Olive oil, colorful vegetables, source of fiber and vitamins
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mediterranean Vegetables (120 g) has 66 calories. That works out to 55 calories per 100 g. It contains 9 g of carbs, 1.8 g of protein, 2.6 g of fat and 3.4 g of fiber. Its 384 µg of Vitamin A covers 43% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Mediterranean Vegetables Nutrition Facts
Selected: 1 serving (medium) · 120 g
66
KCAL / 120G
Carbs
9g
· 3% DV
Protein
1.8g
· 4% DV
Fat
2.6g
· 3% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 11% · Fat 35%
Mediterranean Vegetables nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 66 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 0.38 g | 2% |
| Trans fat | 0 g | |
| Sodium | 17 mg | 1% |
| Total carbohydrate | 9 g | 3% |
| Fiber | 3.4 g | 12% |
| Protein | 1.8 g | 4% |
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 Serving of Mediterranean Vegetables?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 66 kcal |
| 1 piece (small) | 60 g | 33 kcal |
| 1 serving (small) | 80 g | 44 kcal |
| 100 g | 100 g | 55 kcal |
| 1 cup (medium) | 100 g | 55 kcal |
| 1 piece (medium) | 100 g | 55 kcal |
| 1 cup (large) | 150 g | 83 kcal |
| 1 piece (large) | 160 g | 88 kcal |
| 1 serving (large) | 180 g | 99 kcal |
Calculated from 55 calories per 100 g.
Frequently Asked Questions About Mediterranean Vegetables
How do you roast Mediterranean vegetables without making them soggy?
Spread Mediterranean vegetables in a single layer on a large baking tray, leaving space between pieces. Crowding traps steam instead of letting the vegetables brown; cut watery vegetables into substantial pieces and avoid adding excess oil.
What vegetables are usually in Mediterranean vegetables?
Mediterranean vegetables commonly include zucchini, eggplant, bell peppers, tomatoes, and onion. There is no fixed recipe, so cooks often swap in seasonal vegetables while keeping the mix varied in color and texture.
What temperature should you roast Mediterranean vegetables at?
Roast Mediterranean vegetables at about 400°F (200°C) until tender with browned edges. The exact cooking time depends on how large the pieces are and how much moisture the vegetables contain.
Can you cook Mediterranean vegetables in an air fryer?
Yes, Mediterranean vegetables cook well in an air fryer and develop browned edges quickly. Arrange them in a loose layer and cook in batches if needed, since an overcrowded basket steams the vegetables.
Should Mediterranean vegetables be served hot or cold?
Mediterranean vegetables can be served hot, warm, or chilled. Serve them warm as a side dish, or cool them and add them to salads, grain bowls, sandwiches, or pasta.
What herbs go best with Mediterranean vegetables?
Oregano, thyme, rosemary, and basil all complement Mediterranean vegetables. Use dried oregano or thyme during cooking, and add fresh basil after roasting so its delicate aroma does not fade in the heat.
Can you use frozen vegetables for Mediterranean vegetables?
Yes, frozen vegetables can be used, but they release more moisture as they cook and may brown less than fresh ones. Cook them from frozen in a hot oven, spread out well, and avoid thawing them in a bowl first.
What should you serve with Mediterranean vegetables?
Mediterranean vegetables pair well with grilled fish, chicken, or tofu, and they also work alongside couscous, pasta, or grains. Add beans, lentils, or another protein to turn them into a more filling main meal.
Can you freeze cooked Mediterranean vegetables?
Yes, cooked Mediterranean vegetables can be frozen, although they may become softer after thawing. Cool them before packing in an airtight container, then reheat in an oven or skillet to bring back some of their browned texture.
Are Mediterranean vegetables good for weight loss?
Mediterranean vegetables can fit into a weight-loss eating plan because vegetables and their fiber help make meals more filling. The amount of olive oil and what you serve alongside them also affects how substantial the meal is.
Mediterranean Vegetables Vitamins & Minerals
Vitamins
Vitamin A
384µg · 43% DV
Vitamin C
21.6mg · 24% DV
Vitamin K
21.6µg · 18% DV
Vitamin E
1.32mg · 9% DV
Minerals
Copper
0.08mg · 9% DV
Potassium ⭐
252mg · 7% DV
Manganese
0.16mg · 7% DV
Phosphorus
38mg · 5% DV
Sodium
17mg · 1% DV
Mediterranean Vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mediterranean Vegetables
To burn the 66 calories in 1 serving (medium) (120 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 Mediterranean Vegetables?
Mediterranean vegetables brings together colourful produce—often courgette, aubergine, peppers and tomatoes—cooked with olive oil. The exact mix varies with the season and the cook, reflecting the home-style vegetable dishes found across Mediterranean cuisines rather than one fixed recipe.
The vegetables turn tender and mellow, with a gentle sweetness from the tomatoes and peppers. Serve them warm as a side with bread, grains or grilled foods, or enjoy them at room temperature as part of a mezze-style spread. They provide fibre and vitamins, while the dish is generally light; a 100 g portion has 55 calories. For a more filling meal, pair it with beans or lentils, and use a measured pour of oil if you want to keep the dish lighter.
How Nutritious Is Mediterranean Vegetables?
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 Mediterranean Vegetables 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 Mediterranean Vegetables Contain Allergens?
No known major allergens
Which Diets Is Mediterranean Vegetables Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Mediterranean Vegetables Fat Profile
SATURATED
0.38g
MONOUNSATURATED
1.32g
POLYUNSATURATED
0.26g
Omega 6:3 ratio 4.4:1
Above the ideal 4:1 (4.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.