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Fruit and vegetable puree Calories
Smooth puree made from mixed fruits and vegetables
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Fruit and vegetable puree (120 g) has 286 calories. That works out to 238 calories per 100 g. It contains 33 g of carbs, 1.2 g of protein, 13.8 g of fat and 4.8 g of fiber. Its 216 µg of Vitamin A covers 24% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Fruit and vegetable puree Nutrition Facts
Selected: 1 cup (medium) · 120 g
286
KCAL / 120G
Carbs
33g
· 12% DV
Protein
1.2g
· 2% DV
Fat
13.8g
· 18% DV
Fiber
4.8g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 2% · Fat 47%
Fruit and vegetable puree nutrition facts table · 1 cup (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 286 kcal | |
| Total fat | 13.8 g | 18% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 22 mg | 1% |
| Total carbohydrate | 33 g | 12% |
| Fiber | 4.8 g | 17% |
| Protein | 1.2 g | 2% |
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 Fruit and vegetable puree?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 120 g | 286 kcal |
| 1 tablespoon (small) | 15 g | 36 kcal |
| 1 ounce (small) | 28 g | 67 kcal |
| 2 tablespoon (medium) | 30 g | 71 kcal |
| 4 tablespoon (large) | 60 g | 143 kcal |
| 1 piece (small) | 90 g | 214 kcal |
| 100 g | 100 g | 238 kcal |
| 1 serving (medium) | 100 g | 238 kcal |
| 1 cup (large) | 180 g | 428 kcal |
Calculated from 238 calories per 100 g.
Frequently Asked Questions About Fruit and vegetable puree
What is fruit and vegetable puree?
Fruit and vegetable puree is a smooth or slightly textured mixture made by blending fruits and vegetables, either raw or cooked. The exact ingredients and consistency vary by recipe or product, so the name alone does not specify what is in a particular serving.
How do you make fruit and vegetable puree at home?
To make fruit and vegetable puree, wash and chop the produce, cook firmer vegetables until tender if needed, then blend everything until smooth. Add a little cooking water to loosen it, rather than adding salt or sugar by default.
Can babies eat fruit and vegetable puree?
Yes, babies can have fruit and vegetable puree once they are ready for solid foods, but smooth puree alone does not establish readiness. Introduce new ingredients one at a time, avoid added salt and sugar, and ask your child’s clinician if you have concerns.
How long does homemade fruit and vegetable puree last in the fridge?
Homemade fruit and vegetable puree generally keeps for about 2–3 days in a covered container in the refrigerator. Refrigerate it promptly, and discard any portion that has been served to a baby if a used spoon has touched it.
Can you freeze fruit and vegetable puree?
Yes, fruit and vegetable puree freezes well. Cool it first, portion it into airtight containers, and thaw only what you plan to use in the refrigerator; do not refreeze a portion after it has thawed.
Which fruits and vegetables go well together in fruit and vegetable puree?
Apple or pear pairs well with mild vegetables such as carrot, squash, or sweet potato in fruit and vegetable puree. Start with a small mix so one flavor does not overpower the others, and cook firmer vegetables before blending.
How can you keep fruit and vegetable puree from turning brown?
Fruit and vegetable puree can brown when cut fruit such as apple or pear reacts with air. Blend it just before serving or store it promptly in a tightly covered container in the refrigerator; browning by itself does not necessarily mean spoilage.
Can fruit and vegetable puree be used instead of oil in baking?
Fruit and vegetable puree can replace some oil in certain baking recipes, but the result may be denser and less rich. Begin with a recipe designed for puree or replace only part of the oil, since the mixture’s water content varies.
Is fruit and vegetable puree a good smoothie ingredient?
Yes, fruit and vegetable puree blends easily into smoothies and adds thickness without needing whole chopped produce. Thin it with milk, yogurt, or water to suit the texture, and taste before adding extra sweetener.
How do you serve fruit and vegetable puree to a toddler who dislikes vegetables?
Try serving fruit and vegetable puree alongside familiar foods or stirring a small amount into a dish your toddler already enjoys. Keep offering vegetables in different forms without pressure; repeated exposure is more useful than hiding every vegetable in puree.
Fruit and vegetable puree Vitamins & Minerals
Vitamins
Vitamin A
216µg · 24% DV
Vitamin C
11.4mg · 13% DV
Vitamin K
8.4µg · 7% DV
B6
0.1mg · 6% DV
Minerals
Copper
0.06mg · 7% DV
Potassium ⭐
204mg · 6% DV
Manganese
0.11mg · 5% DV
Phosphorus
29mg · 4% DV
Sodium
22mg · 1% DV
Fruit and vegetable puree Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fruit and vegetable puree
To burn the 286 calories in 1 cup (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 Fruit and vegetable puree?
Fruit and vegetable puree is a smooth blend of mashed or cooked fruits and vegetables. The exact mix depends on the recipe, so it may lean sweeter or more savoury; you can make it at home from ripe produce or buy it ready-made. It is served by the spoonful as a snack, or stirred into porridge or plain yoghurt for breakfast. In Turkey, a small portion can also be an easy addition to a breakfast spread or an afternoon snack with tea.
Its carbohydrates largely come from the fruit and vegetables, and a 100 g portion provides 4 g of fibre. For a more filling snack, pair it with unsweetened yoghurt or oats; if making it yourself, ripe fruit can provide plenty of sweetness without added sugar.
How Nutritious Is Fruit and vegetable puree?
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 Fruit and vegetable puree Processed?
NOVA 3
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 Fruit and vegetable puree Contain Allergens?
No known major allergens
Which Diets Is Fruit and vegetable puree 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
Fruit and vegetable puree Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.