Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🥣
Oil-Free Vegetable Purée Calories
Low-calorie, fiber-rich, with no added oil
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Oil-Free Vegetable Purée (200 g) has 90 calories. That works out to 45 calories per 100 g. It contains 17.6 g of carbs, 4 g of protein, 0.6 g of fat and 6 g of fiber. Its 480 µg of Vitamin A covers 53% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Oil-Free Vegetable Purée Nutrition Facts
Selected: 1 cup (medium) · 200 g
90
KCAL / 200G
Carbs
17.6g
· 6% DV
Protein
4g
· 8% DV
Fat
0.6g
· 1% DV
Fiber
6g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 17% · Fat 6%
Oil-Free Vegetable Purée nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 90 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.1 g | 1% |
| Trans fat | 0 g | |
| Sodium | 56 mg | 2% |
| Total carbohydrate | 17.6 g | 6% |
| Fiber | 6 g | 21% |
| 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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Oil-Free Vegetable Purée?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 90 kcal |
| 1 tablespoon (small) | 15 g | 7 kcal |
| 3 tablespoon (small) | 45 g | 20 kcal |
| 100 g | 100 g | 45 kcal |
| 1 bottle (mini) | 100 g | 45 kcal |
| 1 cup (small) | 120 g | 54 kcal |
| 1 pack (medium) | 180 g | 81 kcal |
| 1 serving (large) | 250 g | 113 kcal |
Calculated from 45 calories per 100 g.
Frequently Asked Questions About Oil-Free Vegetable Purée
How do you make oil-free vegetable purée?
Cook chopped vegetables in a little water until tender, then blend them into a smooth oil-free vegetable purée. Add the cooking liquid gradually to control the consistency, and season with herbs, pepper, or lemon.
Which vegetables work best in oil-free vegetable purée?
Potatoes, carrots, squash, cauliflower, and pumpkin all work well in oil-free vegetable purée. Combining a starchy vegetable with softer ones gives a creamy texture, while a small amount of broccoli or leafy greens adds a stronger flavor.
How can you make oil-free vegetable purée creamy without cream?
Blend the cooked vegetables while warm and add their cooking water a little at a time. Potato, pumpkin, or cauliflower can give oil-free vegetable purée a creamy texture without adding cream or oil.
Can you freeze oil-free vegetable purée?
Yes, oil-free vegetable purée freezes well. Cool it promptly, portion it into airtight containers, and leave a little room for expansion. Thaw it in the refrigerator and reheat it thoroughly, stirring before serving.
How long does oil-free vegetable purée last in the fridge?
Oil-free vegetable purée keeps for about 3 days in a covered container in the refrigerator. Cool it promptly after cooking, and reheat only the portion you plan to eat.
What can you use oil-free vegetable purée for besides a side dish?
Oil-free vegetable purée can be used as a base for vegetable soup, a filling for savory pies, or a topping for shepherd’s pie. Thin it with broth for soup or keep it thick for layering.
Can oil-free vegetable purée be made without potatoes?
Yes, you can make oil-free vegetable purée with carrots, squash, cauliflower, or pumpkin instead of potatoes. The texture will be less starchy, so drain excess cooking liquid before blending.
How do you season oil-free vegetable purée so it does not taste bland?
Season oil-free vegetable purée with garlic, black pepper, smoked paprika, lemon, or fresh herbs. A splash of vinegar can also brighten the flavor; add seasonings gradually and taste before serving.
Is oil-free vegetable purée suitable for babies?
Yes, oil-free vegetable purée can be offered to babies who are ready for solid foods, provided the vegetables are thoroughly cooked and the texture suits their stage. Leave out added salt and follow your baby’s feeding guidance.
What meals go well with oil-free vegetable purée?
Oil-free vegetable purée pairs well with roasted fish, chicken, eggs, or beans. For a more filling plate, serve it alongside a protein-rich main rather than relying on the purée alone.
Oil-Free Vegetable Purée Vitamins & Minerals
Vitamins
Vitamin A
480µg · 53% DV
Vitamin C
36mg · 40% DV
Vitamin K
26µg · 22% DV
B6
0.32mg · 19% DV
Minerals
Copper
0.18mg · 20% DV
Potassium ⭐
590mg · 17% DV
Manganese
0.36mg · 16% DV
Phosphorus
96mg · 14% DV
Sodium
56mg · 2% DV
Oil-Free Vegetable Purée Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-Free Vegetable Purée
To burn the 90 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 Oil-Free Vegetable Purée?
Oil-Free Vegetable Purée is made by cooking vegetables until tender, then mashing or blending them without adding oil. It is not tied to one particular cuisine: the vegetables and texture vary with the cook and what is in season, from smooth and spoonable to slightly chunky.
Serve it as a side, use a looser version as a simple soup, or pair it with grains, beans or a main dish. Its mild flavour takes well to herbs and spices. It is low in fat and provides fibre; a 100 g portion contains 3 g. For an easy, lighter meal, serve it with lentils or roasted vegetables, adjusting the consistency with a little cooking water.
How Nutritious Is Oil-Free Vegetable Purée?
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 Oil-Free Vegetable Purée 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 Oil-Free Vegetable Purée Contain Allergens?
No known major allergens
Which Diets Is Oil-Free Vegetable Purée Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Oil-Free Vegetable Purée Fat Profile
SATURATED
0.1g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Compare Oil-Free Vegetable Purée
Foods Similar to Oil-Free Vegetable Purée
Have another question about Oil-Free Vegetable Purée?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.