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Pan-Cooked Mixed Vegetables Calories
A mix of vegetables cooked in a pan with a modest amount of oil; nutrition varies with the vegetables and oil used.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Pan-Cooked Mixed Vegetables (150 g) has 98 calories. That works out to 65 calories per 100 g. It contains 12.8 g of carbs, 3.3 g of protein, 4.5 g of fat and 4.5 g of fiber. Its 63 µg of Vitamin K covers 53% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Pan-Cooked Mixed Vegetables Nutrition Facts
Selected: 1 serving (medium) · 150 g
98
KCAL / 150G
Carbs
12.8g
· 5% DV
Protein
3.3g
· 7% DV
Fat
4.5g
· 6% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 13% · Fat 38%
Pan-Cooked Mixed Vegetables nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 98 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 0.68 g | 3% |
| Trans fat | 0 g | |
| Sodium | 180 mg | 8% |
| Total carbohydrate | 12.8 g | 5% |
| Fiber | 4.5 g | 16% |
| Protein | 3.3 g | 7% |
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 Serving of Pan-Cooked Mixed Vegetables?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 98 kcal |
| 1 tablespoon (small) | 15 g | 10 kcal |
| ½ cup (small) | 75 g | 49 kcal |
| 100 g | 100 g | 65 kcal |
| 1 cup (medium) | 150 g | 98 kcal |
| 1 cup (large) | 200 g | 130 kcal |
| 1 serving (large) | 250 g | 163 kcal |
| 1 cup (extra large) | 300 g | 195 kcal |
Calculated from 65 calories per 100 g.
Frequently Asked Questions About Pan-Cooked Mixed Vegetables
How do you make pan-cooked mixed vegetables without making them soggy?
Use a hot, wide pan and cook the vegetables in batches rather than crowding them. Add firm vegetables first, keep the heat fairly high, and stir occasionally. Salt near the end so the vegetables release less water while cooking.
Which vegetables are best for pan-cooked mixed vegetables?
Bell peppers, zucchini, mushrooms, onions, broccoli, and carrots all work well in pan-cooked mixed vegetables. Cut them to similar sizes, but remember that firmer vegetables need a head start and delicate ones should go in later.
Can you use frozen vegetables for pan-cooked mixed vegetables?
Yes, frozen vegetables work for pan-cooked mixed vegetables. Add them straight from frozen to a hot pan in small batches, and let excess moisture evaporate before adding seasoning or more vegetables. Thawing them first can leave them softer.
What order should you add vegetables when making pan-cooked mixed vegetables?
Add dense vegetables such as carrots or broccoli stems first, followed by quicker-cooking vegetables such as mushrooms, peppers, and zucchini. This staggered order helps everything finish together without turning the softer pieces mushy.
What seasonings go well with pan-cooked mixed vegetables?
Garlic, black pepper, dried herbs, smoked paprika, or curry spices all pair well with pan-cooked mixed vegetables. A squeeze of lemon or a little fresh parsley added just before serving brightens the flavor without needing a heavy sauce.
Are pan-cooked mixed vegetables a healthy side dish?
Yes, pan-cooked mixed vegetables can be a nutritious side dish, especially when the pan uses a modest amount of oil. Pair them with a protein source such as beans, eggs, fish, or tofu to make the meal more substantial.
How long do pan-cooked mixed vegetables keep in the fridge?
Pan-cooked mixed vegetables keep for about 3–4 days in a covered container in the refrigerator. Refrigerate them promptly after cooking, and discard them if they develop an unusual smell, slimy texture, or visible spoilage.
Can you freeze pan-cooked mixed vegetables?
Yes, you can freeze pan-cooked mixed vegetables, but softer vegetables may lose their texture after thawing. Cool them promptly, freeze in meal-sized airtight portions, and reheat from frozen or after thawing in a hot pan.
What can you serve with pan-cooked mixed vegetables?
Pan-cooked mixed vegetables go well with rice, pasta, grains, beans, or grilled fish and chicken. For a quick vegetarian meal, serve them over couscous or with eggs, and add a sauce or dressing if you want a fuller dish.
Can you make pan-cooked mixed vegetables without oil?
Yes, pan-cooked mixed vegetables can be made without oil in a good nonstick pan. Add a splash of water when vegetables begin to stick, a little at a time, so they soften without being boiled in excess liquid.
Pan-Cooked Mixed Vegetables Vitamins & Minerals
Vitamins
Vitamin K
63µg · 53% DV
Vitamin A
420µg · 47% DV
Vitamin C
33mg · 37% DV
B6
0.24mg · 14% DV
Minerals
Manganese
0.33mg · 14% DV
Copper
0.12mg · 13% DV
Potassium ⭐
420mg · 12% DV
Phosphorus
72mg · 10% DV
Sodium
180mg · 8% DV
Pan-Cooked Mixed Vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-Cooked Mixed Vegetables
To burn the 98 calories in 1 serving (medium) (150 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 Pan-Cooked Mixed Vegetables?
Pan-Cooked Mixed Vegetables are a flexible home-style dish made by cooking a selection of vegetables in a pan with a little oil. The mix depends on the season and what is on hand; common choices include peppers, onions, courgette, mushrooms and carrots, rather than a fixed regional recipe.
A quick cook gives the vegetables lightly browned edges while keeping some bite, though a longer cook makes them softer and sweeter. Serve them as a side with grains, eggs or grilled food, or add beans for a simple meal. They provide fibre, and their nutritional profile varies with the vegetables and oil used; a 100 g portion has 65 calories. For a lighter version, measure the oil and avoid crowding the pan so the vegetables brown rather than steam.
How Nutritious Is Pan-Cooked Mixed Vegetables?
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 Pan-Cooked Mixed 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 Pan-Cooked Mixed Vegetables Contain Allergens?
No known major allergens
Which Diets Is Pan-Cooked Mixed 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
Pan-Cooked Mixed Vegetables Fat Profile
SATURATED
0.68g
MONOUNSATURATED
2.33g
POLYUNSATURATED
1.13g
Omega 6:3 ratio 8.2:1
Above the ideal 4:1 (8.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.