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Mixed Vegetables in Sauce Calories
Provides fiber and a range of vegetable nutrients; fat and sodium vary with the sauce.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Mixed Vegetables in Sauce (200 g) has 22 calories. That works out to 11 calories per 100 g. It contains 10 g of carbs, 19 g of protein, 14 g of fat and 17 g of fiber. Its 360 µg of Vitamin A covers 40% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Mixed Vegetables in Sauce Nutrition Facts
Selected: 1 cup (medium) · 200 g
22
KCAL / 200G
Carbs
10g
· 4% DV
Protein
19g
· 38% DV
Fat
14g
· 18% DV
Fiber
17g
· 61% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 17% · Protein 31% · Fat 52%
Mixed Vegetables in Sauce nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 22 kcal | |
| Total fat | 14 g | 18% |
| Saturated fat | 0.8 g | 4% |
| Trans fat | 0 g | |
| Sodium | 520 mg | 23% |
| Total carbohydrate | 10 g | 4% |
| Fiber | 17 g | 61% |
| Protein | 19 g | 38% |
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 in Sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 22 kcal |
| 1 tablespoon (small) | 15 g | 2 kcal |
| 100 g | 100 g | 11 kcal |
| 1 serving (small) | 120 g | 13 kcal |
| 1 cup (small) | 150 g | 17 kcal |
| 1 serving (medium) | 200 g | 22 kcal |
| 1 cup (large) | 250 g | 28 kcal |
| 1 serving (large) | 300 g | 33 kcal |
| 1 bottle (medium) | 350 g | 39 kcal |
Calculated from 11 calories per 100 g.
Frequently Asked Questions About Mixed Vegetables in Sauce
How do you make Mixed Vegetables in Sauce?
Mixed Vegetables in Sauce are made by cooking assorted vegetables until just tender, then coating them in a prepared sauce. Cut the vegetables into similar-sized pieces and add firmer ones first so softer vegetables do not turn mushy.
What vegetables go into Mixed Vegetables in Sauce?
Mixed Vegetables in Sauce can include carrots, peas, corn, green beans, peppers, broccoli, or cauliflower; there is no fixed blend. Choose vegetables with compatible cooking times, or add them in stages so each keeps its texture.
What sauce works best for Mixed Vegetables in Sauce?
A tomato-based sauce, garlic-and-herb sauce, or light cream sauce can all work for Mixed Vegetables in Sauce. Match the sauce to the vegetables, and add it gradually so it coats them without pooling at the bottom.
What can you serve with Mixed Vegetables in Sauce?
Mixed Vegetables in Sauce pair well with rice, pasta, potatoes, or crusty bread. For a more substantial meal, serve them with beans, tofu, eggs, fish, or meat, choosing a simple side if the sauce is already rich.
Can you freeze Mixed Vegetables in Sauce?
Yes, Mixed Vegetables in Sauce can be frozen, although vegetables with a high water content may soften after thawing. Cool the dish, freeze it in airtight portions, and thaw it in the refrigerator before reheating.
How long do Mixed Vegetables in Sauce last in the fridge?
Cooked Mixed Vegetables in Sauce usually keep for 3–4 days in a covered container in the refrigerator. Refrigerate them promptly, reheat only the portion you plan to eat, and discard them if their smell or texture has changed.
How do you keep Mixed Vegetables in Sauce from getting soggy?
Keep Mixed Vegetables in Sauce from getting soggy by avoiding overcrowding and cooking the vegetables only until tender. Add quick-cooking vegetables later, and stir in the sauce near the end rather than simmering everything for too long.
Are Mixed Vegetables in Sauce healthy?
Mixed Vegetables in Sauce can be a nutritious way to eat a variety of vegetables and get fiber. The sauce can add substantial salt or fat, so a homemade version with a measured amount of oil and seasoning gives you more control.
Can people with diabetes eat Mixed Vegetables in Sauce?
People with diabetes can often include Mixed Vegetables in Sauce in a meal, but ingredients such as potatoes, corn, or added sugar in the sauce can affect its carbohydrate impact. Follow your individual meal plan for portions and pairings.
Should you drain the liquid from Mixed Vegetables in Sauce?
Usually, you do not need to drain Mixed Vegetables in Sauce if the liquid is a flavorful part of the dish. If it is watery, simmer the vegetables uncovered briefly or thicken the sauce separately instead of discarding all of it.
Mixed Vegetables in Sauce Vitamins & Minerals
Vitamins
Vitamin A
360µg · 40% DV
Vitamin K
40µg · 33% DV
Vitamin C
28mg · 31% DV
Folate
70µg · 18% DV
Minerals
Sodium
520mg · 23% DV
Copper
0.2mg · 22% DV
Manganese
0.5mg · 22% DV
Potassium ⭐
500mg · 15% DV
Mixed Vegetables in Sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed Vegetables in Sauce
To burn the 22 calories in 1 cup (medium) (200 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 in Sauce?
Mixed Vegetables in Sauce brings together assorted vegetables cooked or served with a sauce; the exact mix and preparation vary, and there is no single fixed recipe. A tomato-based sauce is one common option, but the vegetables and seasoning can differ widely.
It works as a side with rice, grains, bread or a main dish, and some versions are served chilled or at room temperature. The vegetables may be tender, while the sauce can be light or more substantial. The dish provides fibre and a range of nutrients from vegetables, but its fat and sodium depend on the sauce. For a lighter meal, use a modest amount of oil and pair it with beans or another protein-rich food.
How Nutritious Is Mixed Vegetables in Sauce?
Nutrient density
Medium
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
Very high
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 in Sauce 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 in Sauce Contain Allergens?
No known major allergens
Which Diets Is Mixed Vegetables in Sauce 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 Vegetables in Sauce Fat Profile
SATURATED
0.8g
MONOUNSATURATED
2.6g
POLYUNSATURATED
1.5g
Omega 6:3 ratio 16.3:1
Above the ideal 4:1 (16.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.