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Mixed Dried Vegetables Calories
Rich in vitamins and minerals, high fiber, low calorie
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Mixed Dried Vegetables (40 g) has 108 calories. That works out to 270 calories per 100 g. It contains 22 g of carbs, 3.2 g of protein, 0.8 g of fat and 7.2 g of fiber. Its 480 µg of Vitamin A covers 53% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Mixed Dried Vegetables Nutrition Facts
Selected: 1 cup (medium) · 40 g
108
KCAL / 40G
Carbs
22g
· 8% DV
Protein
3.2g
· 6% DV
Fat
0.8g
· 1% DV
Fiber
7.2g
· 26% 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%
Mixed Dried Vegetables nutrition facts table · 1 cup (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Trans fat | 0 g | |
| Sodium | 48 mg | 2% |
| Total carbohydrate | 22 g | 8% |
| Fiber | 7.2 g | 26% |
| Protein | 3.2 g | 6% |
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 Dried Vegetables?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 40 g | 108 kcal |
| 1 piece (extra small) | 15 g | 41 kcal |
| 3 tablespoon (chopped) | 18 g | 49 kcal |
| ½ cup (small) | 20 g | 54 kcal |
| 1 cup (thin) | 30 g | 81 kcal |
| 1 serving (medium) | 50 g | 135 kcal |
| 1 cup (thick) | 60 g | 162 kcal |
| 2 cup (large) | 80 g | 216 kcal |
| 100 g | 100 g | 270 kcal |
| 1 pack (jumbo) | 100 g | 270 kcal |
Calculated from 270 calories per 100 g.
Frequently Asked Questions About Mixed Dried Vegetables
How do you cook mixed dried vegetables?
Rinse mixed dried vegetables, then rehydrate them until tender before adding them to most dishes. For soups and stews, you can add them earlier so they soften as the dish cooks. They absorb liquid, so add extra water or stock if the dish becomes too thick.
How do you rehydrate mixed dried vegetables?
Soak mixed dried vegetables in clean water until pliable, then drain them before cooking. Warm water speeds up softening, while cooler water takes longer. Follow the package directions if provided, since the blend and the size of its vegetable pieces can affect preparation.
What vegetables are in mixed dried vegetables?
The vegetables in mixed dried vegetables vary by blend. A mix intended for stuffing may include dried eggplant, peppers, or zucchini, while soup blends can contain other vegetables. Check the ingredient list to see exactly what is in your particular product.
Can you use mixed dried vegetables for stuffed vegetables?
Yes, mixed dried vegetables can be used for stuffed vegetables if the pieces are large and sturdy enough to fill. Soften them first, drain them, and handle them gently so they do not tear. Smaller pieces are better suited to soups and stews.
Should you rinse mixed dried vegetables before cooking?
Yes, rinse mixed dried vegetables under running water before soaking or cooking to remove dust from the surface. If you plan to use the soaking water, make sure it stays clean; otherwise, drain the vegetables and cook them with fresh water or stock.
How should you store mixed dried vegetables after opening?
Store mixed dried vegetables in a tightly sealed container in a cool, dry place away from sunlight. Moisture can cause spoilage, so keep wet utensils out of the container. Discard the vegetables if you notice mold, insects, an unusual smell, or damp clumping.
Can you add mixed dried vegetables directly to soup?
Yes, you can add mixed dried vegetables directly to soup if they will have enough time to soften as it cooks. Add them earlier in the cooking process than fresh vegetables, and top up the liquid if they absorb more than expected.
Do mixed dried vegetables need to be soaked overnight?
No, mixed dried vegetables do not always need an overnight soak. They should be soaked only until soft enough for the recipe; warm water can shorten the wait. Larger pieces may need longer than small pieces, so check their texture before using them.
Can mixed dried vegetables replace fresh vegetables in a recipe?
Mixed dried vegetables can replace fresh vegetables in cooked dishes such as soups, stews, and fillings, but the texture and flavor will differ. Rehydrate them first and adjust the liquid. They are not a direct substitute for fresh vegetables in salads or other raw dishes.
Are mixed dried vegetables nutritious?
Yes, mixed dried vegetables can provide fiber and a range of nutrients, making them a useful addition to meals. Because drying removes water, a small amount represents more vegetables than the same weight fresh; pair them with other ingredients for a balanced dish.
Mixed Dried Vegetables Vitamins & Minerals
Vitamins
Vitamin A
480µg · 53% DV
Vitamin K
24µg · 20% DV
B1
0.14mg · 12% DV
Biotin
3.2µg · 11% DV
Minerals
Copper
0.14mg · 16% DV
Manganese
0.32mg · 14% DV
Potassium ⭐
440mg · 13% DV
Phosphorus
48mg · 7% DV
Sodium
48mg · 2% DV
Mixed Dried Vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed Dried Vegetables
To burn the 108 calories in 1 cup (medium) (40 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 Dried Vegetables?
Mixed dried vegetables are a blend of vegetables—often such as eggplant, peppers, courgette or tomatoes—that have been dried for storage. The exact mix varies by maker and region. Rehydrate the pieces before cooking when needed; soaking time depends on their size and how dry they are.
Once softened, they bring concentrated vegetable flavour and a pleasantly chewy texture to soups, stews and casseroles. In Turkey and across the Mediterranean, dried vegetables are also used for stuffed dishes, with rice, herbs and spices. The dry product is notably high in fibre, so a modest handful can go a long way in a meal. Pair it with beans or grains for a satisfying plant-based dish, and use oil sparingly if you want a lighter result.
How Nutritious Is Mixed Dried Vegetables?
Nutrient density
Very 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 Dried 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 Dried Vegetables Contain Allergens?
No known major allergens
Which Diets Is Mixed Dried 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 Dried Vegetables Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.2g
POLYUNSATURATED
0.44g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.