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Mixed Boiled Vegetables Calories
Rich in vitamins and minerals, low calorie, high fiber
CALORIES
GI
POTASSIUM
FIBER
Mixed Boiled Vegetables Nutrition Facts
Selected: 100 g
38
KCAL / 100G
Carbs
7.2g
· 72%
Protein
2.1g
· 21%
Fat
0.3g
· 7%
Fiber
2.9g
Mixed Boiled Vegetables Vitamins & Minerals
Vitamins
Vitamin A
380µg · 42% DV
Vitamin K
42µg · 35% DV
Vitamin C
16mg · 18% DV
Folate
38µg · 10% DV
Minerals
Iron
1mg · 6% DV
Potassium ⭐
220mg · 6% DV
Phosphorus
38mg · 5% DV
Calcium
38mg · 4% DV
Mixed Boiled Vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Mixed Boiled 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 Boiled Vegetables Contain Allergens?
No known major allergens
Which Diets Is Mixed Boiled 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 Boiled Vegetables Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Mixed Boiled Vegetables
Mixed Boiled Vegetables — Frequently Asked Questions
What is the best way to season mixed boiled vegetables?
Season them after draining so the flavor is not diluted in the cooking water. Olive oil, lemon, garlic, black pepper, fresh herbs, yogurt, or a light tahini dressing work especially well.
How can I keep mixed boiled vegetables from becoming mushy?
Cut vegetables into similar-sized pieces and add firm vegetables, such as carrots, before quick-cooking ones. Drain them as soon as they are tender rather than leaving them in hot water.
Does boiling mixed vegetables reduce their nutrients?
Some water-soluble nutrients, particularly vitamin C and certain B vitamins, can move into the cooking water. Short cooking times, minimal water, and using the cooking liquid in soups or sauces can help reduce losses.
Can cooked mixed vegetables be frozen?
Yes, cool them promptly, portion them into airtight containers, and freeze. Their texture may soften after thawing, especially for watery vegetables, so they are often best used in soups, casseroles, or stir-fries.
How long do mixed boiled vegetables last in the fridge?
Refrigerate them in a covered container within two hours of cooking and use them within 3 to 4 days. Discard them if they develop mold, a sour odor, or a slimy texture.
What should I serve with mixed boiled vegetables to make a complete meal?
Pair them with a protein food such as eggs, fish, chicken, beans, lentils, tofu, or Greek yogurt. Adding a source of unsaturated fat, such as olive oil, nuts, seeds, or avocado, can also help with absorption of fat-soluble nutrients.
Are boiled vegetables less healthy than raw vegetables?
Not necessarily; raw and cooked vegetables each offer benefits. Boiling may lower some heat-sensitive nutrients, while cooking can make compounds in vegetables such as carrots and tomatoes easier for the body to access.
Are mixed boiled vegetables a good choice before exercise?
A small serving may be comfortable before activity, but a large high-fibre portion immediately before intense exercise can cause bloating for some people. If eating them close to training, choose a familiar portion and include an easy-to-digest carbohydrate if needed.
Why do mixed boiled vegetables sometimes cause bloating?
The effect usually depends on the ingredients: broccoli, cauliflower, cabbage, and onions can be more gas-forming for sensitive people. Start with a smaller serving and identify which vegetables you tolerate best.
Who should be cautious with mixed boiled vegetables?
People following a medically prescribed low-potassium diet should check the specific vegetables in the mix, as potassium content varies widely. Those taking warfarin should keep their intake of vitamin K-rich vegetables, such as broccoli and leafy greens, reasonably consistent rather than making sudden large changes.
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Nutrition data compiled from USDA FoodData Central and scientific sources.