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Parchment-baked meat and vegetables Calories
Approximate values assume lean meat and mixed vegetables cooked without added oil; values vary with meat type and vegetable proportions.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Parchment-baked meat and vegetables (300 g) has 420 calories. That works out to 140 calories per 100 g. It contains 21 g of carbs, 39 g of protein, 21 g of fat and 6.3 g of fiber. Its 3.3 µg of B12 covers 138% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Parchment-baked meat and vegetables Nutrition Facts
Selected: 1 serving (medium) · 300 g
420
KCAL / 300G
Carbs
21g
· 8% DV
Protein
39g
· 78% DV
Fat
21g
· 27% DV
Fiber
6.3g
· 23% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 20% · Protein 36% · Fat 44%
Parchment-baked meat and vegetables nutrition facts table · 1 serving (medium) (300 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 420 kcal | |
| Total fat | 21 g | 27% |
| Saturated fat | 7.2 g | 36% |
| Trans fat | 0.3 g | |
| Sodium | 165 mg | 7% |
| Total carbohydrate | 21 g | 8% |
| Fiber | 6.3 g | 23% |
| Protein | 39 g | 78% |
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 Parchment-baked meat and vegetables?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 300 g | 420 kcal |
| 1 ounce (medium) | 28.4 g | 40 kcal |
| 100 g | 100 g | 140 kcal |
| 1 piece (small) | 150 g | 210 kcal |
| 1 cup (chopped) | 180 g | 252 kcal |
| 1 serving (small) | 200 g | 280 kcal |
| 1 cup (diced) | 240 g | 336 kcal |
| 1 piece (large) | 250 g | 350 kcal |
| 1 serving (large) | 400 g | 560 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Parchment-baked meat and vegetables
How do you make parchment-baked meat and vegetables?
To make parchment-baked meat and vegetables, season bite-size meat and vegetables, place them on a sheet of oven-safe parchment, then fold the edges into a sealed parcel. Leave room inside for steam, and set the parcel on a baking tray before cooking.
What meat works best for parchment-baked meat and vegetables?
Chicken, beef, and lamb can all work in parchment-baked meat and vegetables. Choose tender, evenly sized pieces so they cook through at a similar pace; chicken thighs are less likely to dry out than very lean cuts.
How long should parchment-baked meat and vegetables cook?
Parchment-baked meat and vegetables usually take about 25–35 minutes in an oven around 400°F, depending on the cut, piece size, and oven. Check that the meat is cooked through before serving; a thermometer is especially useful for poultry.
Which vegetables go well in parchment-baked meat and vegetables?
Potatoes, carrots, onions, peppers, zucchini, and mushrooms all work in parchment-baked meat and vegetables. Cut dense vegetables such as potatoes and carrots smaller or thinner than quicker-cooking vegetables so everything becomes tender together.
Should parchment-baked meat and vegetables be cooked in parchment or foil?
Parchment is the usual choice for parchment-baked meat and vegetables because it holds the ingredients and their steam in a sealed parcel. Foil can also form a packet, but check the parchment package for its oven-use guidance before baking.
How do you seal a parchment-baked meat and vegetables packet?
Fold the parchment over the meat and vegetables, then make repeated tight folds along the open edges to trap steam. Leave some space around the food rather than wrapping it tightly, and place the seam facing up on a baking tray.
Why are the vegetables still firm in parchment-baked meat and vegetables?
Vegetables in parchment-baked meat and vegetables may stay firm if they are cut too thick or are much denser than the meat. Slice potatoes and carrots thinly, or briefly pre-cook them, so they finish cooking before the meat dries out.
Can you prepare parchment-baked meat and vegetables ahead of time?
Yes, you can assemble parchment-baked meat and vegetables ahead and keep the uncooked parcels refrigerated until baking. Do not leave raw-meat parcels at room temperature, and check that the parchment has not torn or come loose before putting them in the oven.
How long do leftover parchment-baked meat and vegetables keep?
Refrigerate leftover parchment-baked meat and vegetables in a covered container within two hours of cooking and use them within three to four days. Reheat until hot throughout, rather than relying on the parcel’s outside temperature.
What can you serve with parchment-baked meat and vegetables?
Serve parchment-baked meat and vegetables with rice, crusty bread, a simple salad, or a yogurt-based sauce. Since the parcel already contains both meat and vegetables, a fresh, lighter side is often enough to round out the meal.
Parchment-baked meat and vegetables Vitamins & Minerals
Vitamins
B12
3.3µg · 138% DV
B3
11.4mg · 71% DV
Vitamin A
540µg · 60% DV
B6
0.84mg · 49% DV
Minerals
Phosphorus
465mg · 66% DV
Zinc
6.6mg · 60% DV
Selenium
30µg · 55% DV
Copper
0.27mg · 30% DV
Potassium ⭐
960mg · 28% DV
Sodium
165mg · 7% DV
Parchment-baked meat and vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Parchment-baked meat and vegetables
To burn the 420 calories in 1 serving (medium) (300 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 Parchment-baked meat and vegetables?
Parchment-baked meat and vegetables is made by wrapping pieces of meat and vegetables in baking parchment and cooking them together in the oven. It is a cooking method used in many places rather than a dish tied to one specific region; the sealed parcel lets the ingredients cook in their own juices.
The meat you choose shapes the flavour, while the vegetables turn tender and the meat stays moist. Serve it hot as a main course, perhaps with salad, potatoes or grains. When made with lean meat and no added oil, it provides about 13 g of protein per 100 g, though the balance varies with the meat and vegetables used. For a lighter meal, use plenty of vegetables and keep added oil modest.
How Nutritious Is Parchment-baked meat and 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 Parchment-baked meat and 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 Parchment-baked meat and vegetables Contain Allergens?
No known major allergens
Which Diets Is Parchment-baked meat and vegetables Good For?
Vegan
— Not suitable
Vegetarian
— Not 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
Parchment-baked meat and vegetables Fat Profile
SATURATED
7.2g
MONOUNSATURATED
8.4g
POLYUNSATURATED
2.1g
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.