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Mixed grains, legumes and vegetables Calories
Source of fiber and plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Mixed grains, legumes and vegetables (180 g) has 212 calories. That works out to 118 calories per 100 g. It contains 36.7 g of carbs, 9.2 g of protein, 3.1 g of fat and 8.3 g of fiber. Its 0.8 mg of Manganese covers 33% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Mixed grains, legumes and vegetables Nutrition Facts
Selected: 1 cup (medium) · 180 g
212
KCAL / 180G
Carbs
36.7g
· 13% DV
Protein
9.2g
· 18% DV
Fat
3.1g
· 4% DV
Fiber
8.3g
· 30% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 17% · Fat 14%
Mixed grains, legumes and vegetables nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 212 kcal | |
| Total fat | 3.1 g | 4% |
| Saturated fat | 0.43 g | 2% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 36.7 g | 13% |
| Fiber | 8.3 g | 30% |
| Protein | 9.2 g | 18% |
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 grains, legumes and vegetables?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 212 kcal |
| 1 tablespoon (grated) | 15 g | 18 kcal |
| 100 g | 100 g | 118 kcal |
| 1 serving (small) | 120 g | 142 kcal |
| 1 cup (small) | 140 g | 165 kcal |
| 1 serving (medium) | 180 g | 212 kcal |
| 1 cup (large) | 240 g | 283 kcal |
| 1 pack (whole) | 250 g | 295 kcal |
| 1 serving (large) | 280 g | 330 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Mixed grains, legumes and vegetables
How do you cook mixed grains, legumes and vegetables?
Cook mixed grains, legumes and vegetables according to the package directions; for a homemade mix, start with the ingredient that takes longest to soften. Add quicker-cooking grains and vegetables later so they do not turn mushy.
Do you need to soak mixed grains, legumes and vegetables before cooking?
Soak mixed grains, legumes and vegetables only if the mix contains hard, dried legumes that need soaking. Canned or precooked ingredients do not need it, and packaged mixes should be prepared according to their specific instructions.
Can you cook mixed grains, legumes and vegetables together in one pot?
Yes, mixed grains, legumes and vegetables can be cooked in one pot, but their cooking times may differ. Partially cook the firmest dried legumes first, then add the grains and vegetables so everything finishes without the vegetables becoming overcooked.
What can you add to mixed grains, legumes and vegetables for more flavor?
Onion, garlic, cumin, black pepper, herbs and a squeeze of lemon add flavor to mixed grains, legumes and vegetables. For a simple one-pot meal, sauté the aromatics first, then add the mix and enough cooking liquid.
What should you serve with mixed grains, legumes and vegetables?
Serve mixed grains, legumes and vegetables with a crisp salad, plain yogurt or a light sauce. The mix already combines several plant ingredients, so a fresh, contrasting side works well without making the meal feel too heavy.
How long do cooked mixed grains, legumes and vegetables last in the fridge?
Cooked mixed grains, legumes and vegetables keep for about 3–4 days in a covered container in the refrigerator. Refrigerate them promptly rather than leaving them at room temperature, and reheat until steaming hot throughout.
Can you freeze cooked mixed grains, legumes and vegetables?
Yes, cooked mixed grains, legumes and vegetables freeze well. Cool the food, divide it into meal-sized portions, and freeze it in airtight containers; thaw it in the refrigerator and reheat thoroughly before serving.
Do mixed grains, legumes and vegetables make a complete protein?
Mixed grains, legumes and vegetables can provide complementary plant proteins because grains and legumes have different amino-acid profiles. They do not have to be combined in the same bite, but eating a varied diet across the day helps cover protein needs.
Are mixed grains, legumes and vegetables good for meal prep?
Yes, mixed grains, legumes and vegetables work well for meal prep because the cooked mixture can be portioned and refrigerated or frozen. Keep sauces and fresh toppings separate until serving so the grains and vegetables retain a better texture.
Can mixed grains, legumes and vegetables replace rice in a meal?
Yes, mixed grains, legumes and vegetables can replace rice as the base of a meal, though their texture and cooking time will differ. Use them in bowls, soups or stuffed vegetables, and adjust the liquid to the ingredients in the mix.
Mixed grains, legumes and vegetables Vitamins & Minerals
Vitamins
Folate
61.2µg · 15% DV
Vitamin K
17.1µg · 14% DV
B1
0.16mg · 13% DV
B6
0.22mg · 13% DV
Minerals
Manganese
0.76mg · 33% DV
Copper
0.25mg · 28% DV
Phosphorus
173mg · 25% DV
Magnesium
68mg · 16% DV
Sodium
324mg · 14% DV
Potassium ⭐
378mg · 11% DV
Mixed grains, legumes and vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed grains, legumes and vegetables
To burn the 212 calories in 1 cup (medium) (180 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 grains, legumes and vegetables?
Mixed grains, legumes and vegetables brings grains, pulses and vegetables together in a cooked dish. The exact ingredients and proportions vary, and it is not tied to one particular regional recipe; it can be made from scratch or assembled from a prepared mix. The grains and legumes give it a hearty base, while vegetables add colour and variety.
Serve it warm as a main, a side, or a base for a bowl, much as you might a grain-and-bean dish at home. Its flavour and texture depend on the ingredients, but it is usually tender with distinct grains and pulses. It provides fibre and plant protein, with 4.6 g of fibre per 100 g. Add a fresh salad or a lighter dressing for an easy, balanced meal.
How Nutritious Is Mixed grains, legumes and 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 grains, legumes and 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 grains, legumes and vegetables Contain Allergens?
No known major allergens
Which Diets Is Mixed grains, legumes and vegetables 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
Mixed grains, legumes and vegetables Fat Profile
SATURATED
0.43g
MONOUNSATURATED
0.68g
POLYUNSATURATED
0.86g
Omega 6:3 ratio 6.9:1
Above the ideal 4:1 (6.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.