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Cooked mixed vegetables with melted cheese; nutrition can vary with the vegetable blend and cheese used.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Mixed vegetables with melted cheese (200 g) has 250 calories. That works out to 125 calories per 100 g. It contains 18 g of carbs, 12 g of protein, 14 g of fat and 5.6 g of fiber. Its 50 µg of Vitamin K covers 42% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 200 g
250
KCAL / 200G
Carbs
18g
· 7% DV
Protein
12g
· 24% DV
Fat
14g
· 18% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 29% · Protein 20% · Fat 51%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 250 kcal | |
| Total fat | 14 g | 18% |
| Saturated fat | 7.2 g | 36% |
| Trans fat | 0.3 g | |
| Sodium | 640 mg | 28% |
| Total carbohydrate | 18 g | 7% |
| Fiber | 5.6 g | 20% |
| Protein | 12 g | 24% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 250 kcal |
| 2 tablespoon (small) | 30 g | 38 kcal |
| 100 g | 100 g | 125 kcal |
| ½ cup (small) | 100 g | 125 kcal |
| 1 serving (medium) | 150 g | 188 kcal |
| 1 serving (large) | 250 g | 313 kcal |
| 1.5 cup (large) | 300 g | 375 kcal |
Calculated from 125 calories per 100 g.
Cook the vegetables until just tender, drain off excess liquid, then stir in the cheese over low heat until it melts. Adding cheese at the end helps prevent it from sticking to the pan or becoming oily.
Broccoli, cauliflower, carrots, peas, and zucchini all work well in mixed vegetables with melted cheese. Cut them into similar-sized pieces and cook firmer vegetables first so the softer ones do not turn mushy.
Cheddar, Monterey Jack, and mozzarella melt readily in mixed vegetables with melted cheese, though each gives a different flavor and texture. Grate the cheese and add it after the vegetables are cooked for more even melting.
Yes, mixed vegetables with melted cheese can be baked. Put cooked, well-drained vegetables in an ovenproof dish, cover them with cheese, and bake until the cheese has melted and lightly browned.
Drain the cooked vegetables thoroughly before adding cheese to keep mixed vegetables with melted cheese from getting watery. Frozen vegetables release extra liquid as they cook, so pour it off before stirring in the cheese.
Yes, frozen vegetables work for mixed vegetables with melted cheese. Cook them until tender, then drain any liquid they release before adding the cheese; skipping this step can leave the finished dish watery.
Mixed vegetables with melted cheese pair well with grilled chicken, baked potatoes, rice, or crusty bread. For a lighter meal, serve them with a crisp green salad rather than another rich side.
You can cook the vegetables for mixed vegetables with melted cheese ahead, but add and melt the cheese shortly before serving for the best texture. Refrigerate the cooked vegetables in a covered container until you are ready to finish the dish.
Store leftover mixed vegetables with melted cheese in a covered container in the refrigerator once they have cooled. Reheat only the portion you plan to eat, since repeated heating can make the vegetables soft and the cheese greasy.
Reheat mixed vegetables with melted cheese gently in a covered pan over low heat, stirring occasionally. If the cheese looks thick or the vegetables seem dry, add a small splash of water and warm just until hot.
Vitamins
Vitamin K
50µg · 42% DV
Vitamin A
360µg · 40% DV
Vitamin C
36mg · 40% DV
B12
0.9µg · 38% DV
Minerals
Phosphorus
260mg · 37% DV
Calcium
300mg · 30% DV
Sodium
640mg · 28% DV
Zinc
2.4mg · 22% DV
Potassium ⭐
480mg · 14% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 250 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.
Mixed vegetables with melted cheese is a simple cooked dish: a selection of vegetables is topped with cheese and heated until it softens or melts. The vegetables and cheese can vary, so it is easily adapted to what is in season or on hand rather than tied to one particular tradition.
The vegetables stay tender, while the melted cheese adds a savoury, creamy finish. Serve it as a side with a main meal, or have a larger portion as a light lunch; it also pairs well with bread or a grain. It provides some protein from the cheese alongside fibre from the vegetables, with about 125 calories per 100 g. For a lighter version, use less cheese and let the vegetables take centre stage.
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.
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.
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.
Contains these allergens:
Vegan
— Not 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
SATURATED
7.2g
MONOUNSATURATED
4g
POLYUNSATURATED
1.6g
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.