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Cooked vegetables Calories
Nutrient-rich, fiber-packed, low-calorie cooked vegetables.
CALORIES
GI
POTASSIUM
FIBER
Cooked vegetables Nutrition Facts
Selected: 100 g
40
KCAL / 100G
Carbs
7.5g
· 73%
Protein
2.1g
· 20%
Fat
0.3g
· 7%
Fiber
2.8g
Cooked vegetables Vitamins & Minerals
Vitamins
Vitamin A
350µg · 39% DV
Vitamin K
32µg · 27% DV
Vitamin C
18mg · 20% DV
Folate
45µg · 11% DV
Minerals
Iron
1mg · 6% DV
Potassium ⭐
210mg · 6% DV
Phosphorus
38mg · 5% DV
Calcium
38mg · 4% DV
Cooked vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Cooked 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 Cooked vegetables Contain Allergens?
No known major allergens
Which Diets Is Cooked 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
Cooked vegetables Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Cooked vegetables
Cooked vegetables — Frequently Asked Questions
Are cooked vegetables less nutritious than raw vegetables?
Not always. Cooking can reduce some heat-sensitive vitamins, but it can also make vegetables easier to digest and improve the availability of certain nutrients.
Why do cooked vegetables sometimes turn mushy and bland?
They are usually overcooked. Steaming briefly, roasting, or sautéing until just tender helps preserve both texture and flavor.
How long do cooked vegetables keep in the fridge?
They usually keep for about 3 to 4 days in an airtight container. If they have been left at room temperature for too long, it is safer to discard them.
Can cooked vegetables be frozen?
Yes, most cooked vegetables freeze well. High-water vegetables such as zucchini may become softer after thawing, but they are still usable in many dishes.
Does reheating cooked vegetables destroy their nutrition?
Reheating can cause some nutrient loss, but the bigger issue is prolonged high heat. Gentle reheating for a short time is usually fine.
What foods pair well with cooked vegetables to make a filling meal?
Adding a protein source such as yogurt, legumes, eggs, meat, or tofu makes the meal more balanced and satisfying. Whole grains can also help it feel more substantial.
Are cooked vegetables a good choice for dinner?
Yes, for most people they work well at night. They are often a lighter option than heavy, greasy meals and can fit easily into an evening meal.
Are cooked vegetables better before or after a workout?
They can work at either time, depending on portion size and preparation. Before exercise, very large or very fibrous servings may feel heavy for some people, while after exercise they fit well in a meal that also includes protein.
Is adding oil to cooked vegetables unhealthy?
No, not if the amount is reasonable. Oils such as olive oil can improve flavor and help the body absorb fat-soluble vitamins from the vegetables.
Who should be more careful with cooked vegetables?
People with sensitive digestion, reflux, or medically prescribed low-fiber diets may tolerate some vegetables better than others. Gas-forming vegetables can also worsen symptoms in some individuals, so portion and type matter.
Have another question about Cooked vegetables?
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Nutrition data compiled from USDA FoodData Central and scientific sources.