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Mixed vegetables with cauliflower Calories
A cooked vegetable mix that provides fiber and vitamin C, estimated without added oil.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Mixed vegetables with cauliflower (160 g) has 77 calories. That works out to 48 calories per 100 g. It contains 14.1 g of carbs, 4 g of protein, 1 g of fat and 5.1 g of fiber. Its 400 µg of Vitamin A covers 44% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Mixed vegetables with cauliflower Nutrition Facts
Selected: 1 cup (medium) · 160 g
77
KCAL / 160G
Carbs
14.1g
· 5% DV
Protein
4g
· 8% DV
Fat
1g
· 1% DV
Fiber
5.1g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 20% · Fat 11%
Mixed vegetables with cauliflower nutrition facts table · 1 cup (medium) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 77 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.16 g | 1% |
| Trans fat | 0 g | |
| Sodium | 56 mg | 2% |
| Total carbohydrate | 14.1 g | 5% |
| Fiber | 5.1 g | 18% |
| Protein | 4 g | 8% |
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 with cauliflower?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 160 g | 77 kcal |
| 1 tablespoon (small) | 15 g | 7 kcal |
| ½ cup (small) | 80 g | 38 kcal |
| 100 g | 100 g | 48 kcal |
| 1 serving (medium) | 150 g | 72 kcal |
| 1 cup (large) | 200 g | 96 kcal |
| 1 serving (large) | 220 g | 106 kcal |
| 1 serving (extra large) | 300 g | 144 kcal |
Calculated from 48 calories per 100 g.
Frequently Asked Questions About Mixed vegetables with cauliflower
How do you cook mixed vegetables with cauliflower?
Cook mixed vegetables with cauliflower in a covered pan with a little water or broth until the vegetables are tender. Cut the pieces evenly, add vegetables with longer cooking times first, and stir gently so the cauliflower florets stay intact.
What vegetables go well in mixed vegetables with cauliflower?
Carrots, peas, potatoes, green beans, and bell peppers all work well in mixed vegetables with cauliflower. There is no fixed combination; choose vegetables with similar cooking times or add firmer ones to the pan first.
How do you keep cauliflower from getting mushy in mixed vegetables with cauliflower?
Use larger cauliflower florets and avoid frequent stirring to keep them from breaking down. Add the cauliflower later if the other vegetables need more time, and stop cooking as soon as a fork can pierce it easily.
Can you roast mixed vegetables with cauliflower instead of steaming them?
Yes, mixed vegetables with cauliflower can be roasted for browned edges and a deeper flavor. Spread the pieces in a single layer and turn them occasionally; denser vegetables may need a head start so everything finishes cooking together.
Can you make mixed vegetables with cauliflower from frozen vegetables?
Yes, frozen vegetables work well in mixed vegetables with cauliflower. Add them straight from the freezer rather than thawing them first, and use less liquid at the start because frozen vegetables release water as they cook.
What seasonings taste good in mixed vegetables with cauliflower?
Black pepper, garlic, paprika, cumin, and thyme all pair well with mixed vegetables with cauliflower. For a curry-style version, use curry powder and finish with lemon; add delicate herbs near the end of cooking.
What can you serve with mixed vegetables with cauliflower?
Mixed vegetables with cauliflower pair well with rice, potatoes, crusty bread, or a grain such as quinoa. For a more filling meal, serve them alongside beans, lentils, eggs, fish, or another protein.
How long do mixed vegetables with cauliflower last in the fridge?
Cooked mixed vegetables with cauliflower keep for about 3–4 days in a covered container in the refrigerator. Refrigerate them promptly after cooking and reheat only the portion you plan to eat until it is hot throughout.
Can you freeze cooked mixed vegetables with cauliflower?
Yes, you can freeze cooked mixed vegetables with cauliflower, though the thawed vegetables may be softer. Cool the dish, portion it into airtight containers, and thaw it in the refrigerator before reheating thoroughly.
Are mixed vegetables with cauliflower good for weight loss?
Mixed vegetables with cauliflower can make a filling, fiber-rich part of a weight-loss meal. Cooking oil and the foods served alongside it affect the meal’s overall energy, so pair it with a protein source for a more satisfying plate.
Mixed vegetables with cauliflower Vitamins & Minerals
Vitamins
Vitamin A
400µg · 44% DV
Vitamin C
40mg · 44% DV
Vitamin K
19.2µg · 16% DV
Folate
56µg · 14% DV
Minerals
Manganese
0.32mg · 14% DV
Potassium ⭐
416mg · 12% DV
Phosphorus
77mg · 11% DV
Copper
0.1mg · 11% DV
Sodium
56mg · 2% DV
Mixed vegetables with cauliflower Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed vegetables with cauliflower
To burn the 77 calories in 1 cup (medium) (160 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 with cauliflower?
Mixed vegetables with cauliflower is a simple cooked vegetable dish or side, combining cauliflower with other vegetables that can vary by recipe and season. It is not tied to one particular cuisine. Once cooked, the cauliflower is tender, while the other vegetables bring their own flavours and textures to the mix.
It works well alongside grains, beans, or a main dish, and can also be served as part of a vegetable bowl. The mix provides fibre and vitamin C, though its nutritional profile depends on which vegetables are used and how they are cooked. For a more filling meal, pair it with lentils or chickpeas; a light hand with added oil lets the vegetables’ own flavours come through.
How Nutritious Is Mixed vegetables with cauliflower?
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 vegetables with cauliflower 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 with cauliflower Contain Allergens?
No known major allergens
Which Diets Is Mixed vegetables with cauliflower 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 vegetables with cauliflower Fat Profile
SATURATED
0.16g
MONOUNSATURATED
0.16g
POLYUNSATURATED
0.32g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.