1 cup (medium) of Mixed Steamed Vegetables (120 g) has 46 calories. That works out to 38 calories per 100 g. It contains 8.6 g of carbs, 2.6 g of protein, 0.4 g of fat and 3.7 g of fiber. Its 504 µg of Vitamin A covers 56% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Mixed Steamed Vegetables?

Mixed Steamed Vegetables brings together vegetables such as broccoli, cauliflower, carrots and green beans, cooked until tender while keeping their shapes distinct. The exact mix can vary with the season or whatever is on hand, making it an easy side to prepare at home.

Their mild, fresh flavours and soft-but-firm texture work alongside roasted meats, fish, grains or beans. Serve them warm with a little olive oil and lemon, or let them cool and fold them into a salad. A light seasoning helps the vegetables’ own flavours come through.

This is a low-calorie way to add fibre and a range of vitamins and minerals to a meal; a 100 g portion has 38 calories. For a more filling plate, pair it with lentils, eggs or another source of protein, and avoid overcooking to keep the vegetables pleasantly firm.

Mixed Steamed Vegetables Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

7.2g

· 3% DV

Protein

2.2g

· 4% DV

Fat

0.3g

· 0% DV

Fiber

3.1g

· 11% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 71% · Protein 22% · Fat 7%

Mixed Steamed Vegetables Vitamins & Minerals

Vitamins

Vitamin A

420µg · 47% DV

Vitamin K

38µg · 32% DV

Vitamin C

22mg · 24% DV

Folate

46µg · 12% DV

Minerals

Iron

1mg · 6% DV

Phosphorus

41mg · 6% DV

Potassium ⭐

210mg · 6% DV

Magnesium

19mg · 5% DV

How Nutritious Is Mixed Steamed Vegetables?

Nutrient density

Very high

85/ 100

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

55/ 100

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.

Mixed Steamed Vegetables Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

2.5

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Mixed Steamed Vegetables

To burn the 38 calories in 100 g:

🚶

9min

Walking (5 km/h)

🏃

4min

Running (8 km/h)

🚴

5min

Cycling

🏊

4min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Mixed Steamed 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 Steamed Vegetables Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Mixed Steamed 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 Steamed Vegetables Fat Profile

SATURATED

0.06g

MONOUNSATURATED

0.03g

POLYUNSATURATED

0.07g

⚖️

Omega 6:3 ratio 1.3:1

Below the ideal 4:1 — a good omega balance.

Compare Mixed Steamed Vegetables

🥦🥕🌽vs🍅

Mixed Steamed Vegetables vs Tomato20 kcal more per 100 g

→🥦🥕🌽vs🥗

Mixed Steamed Vegetables vs Mixed Green Salad20 kcal more per 100 g

→🥦🥕🌽vs🫑

Mixed Steamed Vegetables vs Red Pepper7 kcal more per 100 g

→🥦🥕🌽vs🥄

Mixed Steamed Vegetables vs Boiled Beetroot6 kcal fewer per 100 g

→

Foods Similar to Mixed Steamed Vegetables

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Mixed Steamed Vegetables

What vegetables are usually in mixed steamed vegetables?

Mixed steamed vegetables commonly include broccoli, cauliflower, carrots, and green beans. You can also add peas or zucchini, but cut everything into similar-sized pieces so the vegetables cook evenly.

How long should you steam mixed steamed vegetables?

Steam mixed steamed vegetables until the pieces are tender but still hold their shape. Start firmer vegetables such as carrots first, then add quicker-cooking broccoli and cauliflower; check them as they cook rather than relying on one time for every mix.

How do you keep mixed steamed vegetables from getting soggy?

To keep mixed steamed vegetables from getting soggy, avoid overcrowding the steamer and stop cooking as soon as the vegetables are tender. Drain any excess water promptly, since vegetables left sitting in hot water continue to soften.

Can you use frozen vegetables for mixed steamed vegetables?

Yes, frozen vegetables work well for mixed steamed vegetables. Add them straight from the freezer rather than thawing them first, and check for doneness early because smaller frozen pieces may cook faster than fresh, larger-cut vegetables.

How do you season mixed steamed vegetables?

Season mixed steamed vegetables after cooking so salt and sauces do not draw out moisture during steaming. Try olive oil with lemon, black pepper, and herbs, or add a little garlic; a strong sauce can easily overwhelm the vegetables.

What goes well with mixed steamed vegetables?

Mixed steamed vegetables pair well with roasted chicken, fish, tofu, eggs, or beans. They also make a useful side for rice or potatoes; add a protein-rich main dish if you want the meal to be more filling.

Can you reheat mixed steamed vegetables?

Yes, you can reheat mixed steamed vegetables, but brief reheating helps them keep their shape. Warm only the portion you plan to eat in a covered pan or microwave, and avoid heating it repeatedly because the texture becomes softer.

Can mixed steamed vegetables be frozen after cooking?

Yes, cooked mixed steamed vegetables can be frozen, although broccoli and cauliflower may become softer after thawing. Cool them promptly, pack them in portions, and use them in soups, casseroles, or sauces where a change in texture matters less.

Are mixed steamed vegetables better than boiled vegetables?

Steaming mixed vegetables usually exposes them to less water than boiling, so fewer water-soluble nutrients can leach into cooking water. Both methods can make vegetables easier to eat; avoid overcooking, and use boiling water in soup if you boil them.

Are mixed steamed vegetables good for weight loss?

Mixed steamed vegetables can support a filling, lower-energy meal because they add volume and fiber. Pair them with a source of protein and a satisfying portion of grains or other staples, rather than relying on vegetables alone.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026