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Sautéed Breakfast Vegetables Calories
A fiber- and vitamin-rich breakfast side made from assorted vegetables sautéed with a small amount of oil.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Sautéed Breakfast Vegetables (150 g) has 98 calories. That works out to 65 calories per 100 g. It contains 11.3 g of carbs, 2.4 g of protein, 4.8 g of fat and 3.8 g of fiber. Its 52.5 µg of Vitamin K covers 44% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Sautéed Breakfast Vegetables Nutrition Facts
Selected: 1 cup (medium) · 150 g
98
KCAL / 150G
Carbs
11.3g
· 4% DV
Protein
2.4g
· 5% DV
Fat
4.8g
· 6% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 10% · Fat 44%
Sautéed Breakfast Vegetables nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 98 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 0.68 g | 3% |
| Trans fat | 0 g | |
| Sodium | 180 mg | 8% |
| Total carbohydrate | 11.3 g | 4% |
| Fiber | 3.8 g | 14% |
| Protein | 2.4 g | 5% |
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 Sautéed Breakfast Vegetables?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 98 kcal |
| ½ cup (small) | 75 g | 49 kcal |
| 100 g | 100 g | 65 kcal |
| 1 serving (small) | 120 g | 78 kcal |
| 1 serving (medium) | 180 g | 117 kcal |
| 1.5 cup (large) | 225 g | 146 kcal |
| 1 serving (large) | 250 g | 163 kcal |
| 1 bottle (whole) | 300 g | 195 kcal |
Calculated from 65 calories per 100 g.
Frequently Asked Questions About Sautéed Breakfast Vegetables
How do you make Sautéed Breakfast Vegetables?
Make Sautéed Breakfast Vegetables by cooking chopped vegetables in a little oil in a hot pan. Start with firmer vegetables such as onion or bell pepper, then add quicker-cooking or watery vegetables near the end so the mixture stays tender rather than mushy.
Which vegetables work best in Sautéed Breakfast Vegetables?
Bell peppers, onions, and tomatoes are common choices for Sautéed Breakfast Vegetables; mushrooms, zucchini, or spinach also work well. Cut the pieces evenly and add them in stages, since leafy greens wilt quickly while firmer vegetables need more time.
How do you keep Sautéed Breakfast Vegetables from getting soggy?
Keep Sautéed Breakfast Vegetables from getting soggy by using a hot, uncrowded pan and leaving the lid off. Cook watery vegetables such as tomatoes, mushrooms, or zucchini toward the end, and let excess liquid evaporate before serving.
Can you add eggs to Sautéed Breakfast Vegetables?
Yes, eggs pair well with Sautéed Breakfast Vegetables. Once the vegetables are tender, make space in the pan and crack in an egg, or pour in beaten eggs and stir until set. Cook the eggs fully before serving.
Can you meal-prep Sautéed Breakfast Vegetables?
Yes, you can prepare Sautéed Breakfast Vegetables ahead and refrigerate them in a covered container after they cool. For a fresher texture, cook watery ingredients separately or add them when reheating, rather than letting them release liquid during storage.
How long do Sautéed Breakfast Vegetables last in the fridge?
Sautéed Breakfast Vegetables keep for about three to four days in the refrigerator when promptly chilled in a covered container. Reheat only the portion you plan to eat, and discard it if it has been left at room temperature for an extended time.
What should you serve with Sautéed Breakfast Vegetables?
Serve Sautéed Breakfast Vegetables with eggs, toast, or a breakfast grain, or add them to a breakfast wrap. Their savory flavor also works alongside beans or avocado; choose accompaniments to make the meal as filling as you want.
What herbs and seasonings go with Sautéed Breakfast Vegetables?
Black pepper, smoked paprika, chili flakes, and dried herbs all season Sautéed Breakfast Vegetables well. Add fresh herbs such as parsley or chives after cooking so their flavor stays bright, and season gradually because vegetables shrink as they cook.
Should you sauté each vegetable separately for Sautéed Breakfast Vegetables?
No, you usually do not need to cook every vegetable separately for Sautéed Breakfast Vegetables. Add ingredients to the same pan in order of cooking time, removing any that finish early only if the pan is too crowded or you want a firmer texture.
Can you freeze Sautéed Breakfast Vegetables?
Yes, you can freeze Sautéed Breakfast Vegetables, though thawed vegetables may be softer, especially if the mix contains tomatoes or zucchini. Cool the dish, freeze it in portions, then reheat it in a pan and cook off any extra liquid.
Sautéed Breakfast Vegetables Vitamins & Minerals
Vitamins
Vitamin K
52.5µg · 44% DV
Vitamin C
36mg · 40% DV
Vitamin A
270µg · 30% DV
Folate
67.5µg · 17% DV
Minerals
Copper
0.15mg · 17% DV
Manganese
0.27mg · 12% DV
Potassium ⭐
345mg · 10% DV
Phosphorus
57mg · 8% DV
Sodium
180mg · 8% DV
Sautéed Breakfast Vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sautéed Breakfast Vegetables
To burn the 98 calories in 1 cup (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 Sautéed Breakfast Vegetables?
Sautéed Breakfast Vegetables is a flexible, home-style dish made by cooking assorted vegetables in a little oil. There is no single fixed recipe or specific place of origin: the mix changes with the season and what is on hand. Cooked briefly, the vegetables become tender while keeping some colour and bite.
It works warm alongside eggs, toast or other breakfast and brunch dishes, though it can also be served as a simple side at another meal. The vegetables contribute fibre and vitamins, making this a fresh, savoury way to add produce to the plate. Use just enough oil to coat the pan, and avoid overcooking if you prefer a lighter, more textured result.
How Nutritious Is Sautéed Breakfast Vegetables?
Nutrient density
Very 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 Sautéed Breakfast 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 Sautéed Breakfast Vegetables Contain Allergens?
No known major allergens
Which Diets Is Sautéed Breakfast 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
Sautéed Breakfast Vegetables Fat Profile
SATURATED
0.68g
MONOUNSATURATED
1.73g
POLYUNSATURATED
2.03g
Omega 6:3 ratio 31.3:1
Above the ideal 4:1 (31.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.