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Mixed vegetables with potato; moderate carbs, low fat, source of fiber and potassium.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 115 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.29 g | 1% |
| Trans fat | 0 g | |
| Sodium | 288 mg | 13% |
| Total carbohydrate | 21.4 g | 8% |
| Fiber | 4.5 g | 16% |
| Protein | 3.4 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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 160 g | 115 kcal |
| 1 tablespoon (shredded) | 18 g | 13 kcal |
| 1 serving (small) | 90 g | 65 kcal |
| 100 g | 100 g | 72 kcal |
| 1 cup (small) | 120 g | 86 kcal |
| 1 serving (medium) | 180 g | 130 kcal |
| 1 cup (large) | 220 g | 158 kcal |
| 1 serving (large) | 280 g | 202 kcal |
| 1 piece (whole) | 300 g | 216 kcal |
Calculated from 72 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 115 calories in 1 cup (medium) (160 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.
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.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
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.
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.
No known major allergens
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
SATURATED
0.29g
MONOUNSATURATED
0.38g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.