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Mixed Vegetables Calories
A mix of various vegetables, rich in fiber and vitamins
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Mixed Vegetables (90 g) has 34 calories. That works out to 38 calories per 100 g. It contains 6.5 g of carbs, 1.9 g of protein, 0.3 g of fat and 2.5 g of fiber. Its 378 µg of Vitamin A covers 42% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Mixed Vegetables Nutrition Facts
Selected: 1 cup (medium) · 90 g
34
KCAL / 90G
Carbs
6.5g
· 2% DV
Protein
1.9g
· 4% DV
Fat
0.3g
· 0% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 21% · Fat 7%
Mixed Vegetables nutrition facts table · 1 cup (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 34 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 29 mg | 1% |
| Total carbohydrate | 6.5 g | 2% |
| Fiber | 2.5 g | 9% |
| Protein | 1.9 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 Cup of Mixed Vegetables?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 90 g | 34 kcal |
| ½ cup (small) | 45 g | 17 kcal |
| 1 piece (small) | 80 g | 30 kcal |
| 100 g | 100 g | 38 kcal |
| 1 serving (medium) | 100 g | 38 kcal |
| 1 cup (large) | 130 g | 49 kcal |
| 1 piece (large) | 150 g | 57 kcal |
| 1 serving (large) | 200 g | 76 kcal |
Calculated from 38 calories per 100 g.
Frequently Asked Questions About Mixed Vegetables
What vegetables are usually in mixed vegetables?
Mixed vegetables commonly contain peas, carrots, corn, and green beans, but the blend varies by brand and region. Check the ingredient list if you need to know whether a particular vegetable, such as corn, is included.
Can you cook mixed vegetables straight from frozen?
Yes, frozen mixed vegetables can usually go straight into a pan, pot, or microwave without thawing. They are typically washed, cut, and frozen beforehand, so cooking them from frozen is convenient and helps avoid excess moisture from thawing.
Are frozen mixed vegetables as nutritious as fresh vegetables?
Yes, frozen mixed vegetables can be a nutritious choice comparable to fresh vegetables. They are often frozen soon after harvest, which helps retain nutrients; cooking method and any added sauces or salt matter more than choosing frozen alone.
How do you roast mixed vegetables without making them soggy?
Spread mixed vegetables in a single layer on a hot baking tray and avoid crowding them. If using frozen vegetables, cook them from frozen and expect them to release some moisture; a crowded tray traps steam instead of allowing browning.
Do you need to thaw mixed vegetables before stir-frying?
No, you can stir-fry frozen mixed vegetables without thawing them first. Add them to a hot, roomy pan in a single layer and let moisture evaporate before adding sauce, so the vegetables sauté rather than steam.
How can you stop mixed vegetables from turning mushy?
Cook mixed vegetables only until just tender, and avoid prolonged boiling or repeated stirring. Add them near the end of soups, stews, and casseroles, since smaller pieces such as peas can soften well before the other ingredients are ready.
Can thawed mixed vegetables be refrozen?
Thawed mixed vegetables are best cooked rather than refrozen raw. If they thawed in the refrigerator, cook them first, cool them promptly, and then freeze the cooked dish; do not refreeze vegetables left at room temperature for an extended time.
Should you wash frozen mixed vegetables before cooking?
No, frozen mixed vegetables generally do not need washing before cooking. They are usually washed and cut before freezing, and rinsing them after thawing can add water that makes the finished vegetables softer.
What can you season mixed vegetables with?
Mixed vegetables work well with black pepper, garlic, herbs, or a little lemon juice. Add seasonings near the end of cooking so their flavor stays noticeable, and taste before adding salt if the vegetables will be served with a seasoned main dish.
How long do cooked mixed vegetables keep in the fridge?
Cooked mixed vegetables keep in the refrigerator for a few days when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, and discard leftovers that were left out for a long time or smell unusual.
Mixed Vegetables Vitamins & Minerals
Vitamins
Vitamin A
378µg · 42% DV
Vitamin K
34.2µg · 29% DV
Vitamin C
16.2mg · 18% DV
Folate
32.4µg · 8% DV
Minerals
Manganese
0.15mg · 7% DV
Copper
0.05mg · 6% DV
Potassium ⭐
189mg · 6% DV
Phosphorus
34mg · 5% DV
Sodium
29mg · 1% DV
Mixed Vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed Vegetables
To burn the 34 calories in 1 cup (medium) (90 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 Mixed Vegetables?
Mixed Vegetables brings together chopped vegetables in a convenient mix; the exact combination varies by season, region and product. It can be made with fresh vegetables or bought frozen, and is more a versatile ingredient than a single fixed recipe. Its mild, varied flavours make it easy to work into everyday meals without overpowering other ingredients.
Serve it as a side with grains, fish or meat, or stir it into soups, stews, pasta and casseroles. In many kitchens, it is also a quick base for a simple vegetable dish with herbs and a little oil. The mix provides fibre, with 2.8 g per 100 g. Steam or sauté it briefly to retain a pleasing bite, and add beans or lentils when you want a more filling meal.
How Nutritious Is Mixed 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 Mixed 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 Mixed Vegetables Contain Allergens?
No known major allergens
Which Diets Is Mixed 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
Mixed Vegetables Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.