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Bite-sized pale golden potato cubes are mixed with bright green peas, orange carrot pieces and small green vegetable chunks, filling a simple serving dish.

Potato vegetable mix Calories

Mixed vegetables with potato; moderate carbs, low fat, source of fiber and potassium.

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

72kcal

GI

58medium

POTASSIUM · 100 G

290mg

FIBER · 100 G

2.8g

Quick answer

1 cup (medium) of Potato vegetable mix (160 g) has 115 calories. That works out to 72 calories per 100 g. It contains 21.4 g of carbs, 3.4 g of protein, 1.8 g of fat and 4.5 g of fiber. Its 22.4 mg of Vitamin C covers 25% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.

Potato vegetable mix Nutrition Facts

Selected: 1 cup (medium) · 160 g

115

KCAL / 160G

Carbs

21.4g

· 8% DV

Protein

3.4g

· 7% DV

Fat

1.8g

· 2% 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 74% · Protein 12% · Fat 14%

Potato vegetable mix nutrition facts table · 1 cup (medium) (160 g)

NutrientAmount% DV
Calories115 kcal
Total fat1.8 g2%
Saturated fat0.29 g1%
Trans fat0 g
Sodium288 mg13%
Total carbohydrate21.4 g8%
Fiber4.5 g16%
Protein3.4 g7%

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 Cup of Potato vegetable mix?

ServingAmountCalories
1 cup (medium)160 g115 kcal
1 tablespoon (shredded)18 g13 kcal
1 serving (small)90 g65 kcal
100 g100 g72 kcal
1 cup (small)120 g86 kcal
1 serving (medium)180 g130 kcal
1 cup (large)220 g158 kcal
1 serving (large)280 g202 kcal
1 piece (whole)300 g216 kcal

Calculated from 72 calories per 100 g.

Frequently Asked Questions About Potato vegetable mix

What vegetables go in a potato vegetable mix?

A potato vegetable mix can include carrots, peas, onions, peppers, green beans, or other vegetables alongside potatoes. There is no fixed combination, so choose vegetables with compatible cooking times or add firmer ones to the pan first.

How do you keep potatoes from getting mushy in a potato vegetable mix?

Cut the potatoes into evenly sized pieces and avoid stirring the potato vegetable mix constantly. Add quicker-cooking vegetables later, and stop cooking as soon as the potatoes are tender so they hold their shape.

Can you make a potato vegetable mix in an air fryer?

Yes, you can cook a potato vegetable mix in an air fryer. Cut the ingredients to similar sizes, coat them lightly with oil, and spread them in a single layer; shake the basket during cooking for more even browning.

What herbs go well with a potato vegetable mix?

Rosemary, thyme, parsley, and dill all pair well with a potato vegetable mix. Use robust herbs such as rosemary before cooking, then add tender herbs like parsley near the end to keep their flavor fresh.

Can you use frozen vegetables in a potato vegetable mix?

Yes, frozen vegetables work in a potato vegetable mix, and they usually do not need thawing first. Add them after the potatoes have started to soften, since frozen vegetables release moisture and may cook faster than fresh ones.

How do you reheat a potato vegetable mix without drying it out?

Reheat a potato vegetable mix in a covered pan over low heat with a small splash of water, stirring gently. You can also microwave it covered, pausing to stir so the vegetables warm evenly without drying at the edges.

Can you freeze a potato vegetable mix after cooking?

Yes, a cooked potato vegetable mix can be frozen, though thawed potatoes may become softer or slightly grainy. Cool it promptly, freeze it in an airtight container, then thaw it in the refrigerator and reheat until steaming hot.

How long does a cooked potato vegetable mix last in the fridge?

A cooked potato vegetable mix generally keeps for 3–4 days in the refrigerator when stored in a covered container. Refrigerate leftovers promptly, and discard them if they smell sour, look discolored, or feel slimy.

Can you meal-prep a potato vegetable mix for the week?

Yes, you can prepare a potato vegetable mix ahead, but it is best to refrigerate only the portions you will eat within a few days. For later meals, freeze separate portions; reheating several times can make the potatoes break down.

What can you serve with a potato vegetable mix?

A potato vegetable mix works as a side for roasted chicken, fish, eggs, or beans, and it can also be served as a simple vegetarian main. Add a crisp salad or a yogurt-based sauce for contrast.

Potato vegetable mix Vitamins & Minerals

Vitamins

Vitamin C

22.4mg · 25% DV

Vitamin K

22.4µg · 19% DV

B6

0.3mg · 18% DV

B3

1.76mg · 11% DV

Minerals

Copper

0.14mg · 16% DV

Potassium ⭐

464mg · 14% DV

Sodium

288mg · 13% DV

Manganese

0.29mg · 13% DV

Potato vegetable mix Glycemic Index

GLYCEMIC INDEX

58
Medium
0 Low5570100

GLYCEMIC LOAD

12.8
Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Potato vegetable mix

To burn the 115 calories in 1 cup (medium) (160 g):

🚶

28min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

13min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Potato vegetable mix?

Potato vegetable mix brings potato together with other vegetables in a simple side dish or meal. The exact combination depends on the recipe or product, and it has no single regional origin. It can be cooked until tender in a pot or served as a convenient accompaniment to a main course.

Across many kitchens, it pairs well with fish, meat, eggs or beans, and can also stand on its own for a light lunch. Potato makes it satisfying, while the vegetables contribute fibre; a 100 g portion provides 2.8 g. For a lighter preparation, use just a little oil and add herbs or a squeeze of lemon. It also works well alongside a fresh salad.

How Nutritious Is Potato vegetable mix?

Nutrient density

Medium

58/ 100

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

50/ 100

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 Potato vegetable mix 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 Potato vegetable mix Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Potato vegetable mix Good For?

Vegan

✓ 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

Potato vegetable mix Fat Profile

SATURATED

0.29g

MONOUNSATURATED

0.38g

POLYUNSATURATED

0.4g

⚖️

Omega 6:3 ratio 7:1

Above the ideal 4:1 (7:1).

Compare Potato vegetable mix

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Foods Similar to Potato vegetable mix

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🥗

Mixed Green Salad

18 kcal

🫑

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🥄

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44 kcal

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20 kcal

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Arugula

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Oven-Roasted Mixed Vegetables

65 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.