1 serving (medium) of Sauteed Vegetables (120 g) has 78 calories. That works out to 65 calories per 100 g. It contains 9.8 g of carbs, 2.2 g of protein, 3.2 g of fat and 3.1 g of fiber. Its 384 µg of Vitamin A covers 43% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Sauteed Vegetables?

Sauteed Vegetables are made by cooking bite-sized vegetables—often zucchini, peppers, onions and carrots—in a pan with a little oil. The combination is flexible rather than tied to one regional recipe, and cooks can use whatever vegetables are in season.

The vegetables turn tender but can retain a little bite, with lightly browned edges and a glossy finish. Serve them as a side with grains, fish or other mains, or fold them into an omelette or pasta for an easy meal. They bring fibre and vitamins to the plate; use just enough oil to coat the vegetables and avoid crowding the pan if you want them to brown rather than steam.

Sauteed Vegetables Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

8.2g

· 3% DV

Protein

1.8g

· 4% DV

Fat

2.7g

· 3% DV

Fiber

2.6g

· 9% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 51% · Protein 11% · Fat 38%

Sauteed Vegetables Vitamins & Minerals

Vitamins

Vitamin A

320µg · 36% DV

Vitamin C

16mg · 18% DV

Vitamin K

18µg · 15% DV

Biotin

2.1µg · 7% DV

Minerals

Iron

1mg · 6% DV

Potassium ⭐

210mg · 6% DV

Sodium

110mg · 5% DV

Magnesium

15mg · 4% DV

How Nutritious Is Sauteed Vegetables?

Nutrient density

High

75/ 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

49/ 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.

Sauteed Vegetables Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Sauteed Vegetables

To burn the 65 calories in 100 g:

🚶

16min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

9min

Cycling

🏊

8min

Swimming

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

Is Sauteed 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 Sauteed Vegetables 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 Sauteed Vegetables 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

Sauteed Vegetables Fat Profile

SATURATED

0.4g

MONOUNSATURATED

1.1g

POLYUNSATURATED

0.23g

⚖️

Omega 6:3 ratio 4.8:1

Above the ideal 4:1 (4.8:1).

Compare Sauteed Vegetables

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Sauteed Vegetables vs Tomato47 kcal more per 100 g

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Sauteed Vegetables vs Mixed Green Salad47 kcal more per 100 g

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Sauteed Vegetables vs Red Pepper34 kcal more per 100 g

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Sauteed Vegetables vs Boiled Beetroot21 kcal more per 100 g

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Foods Similar to Sauteed Vegetables

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Sauteed Vegetables

How do you make sauteed vegetables?

Make sauteed vegetables by cooking bite-sized pieces in a lightly oiled, hot pan, turning them until tender with browned edges. Add vegetables in stages according to how quickly they cook, and avoid crowding the pan so they sauté rather than steam.

What vegetables are best for sauteed vegetables?

Zucchini, bell peppers, onions, and carrots work well in sauteed vegetables because they cook quickly and bring different textures. You can also use mushrooms, broccoli, or green beans; add firmer vegetables first and delicate ones near the end.

How do you keep sauteed vegetables from getting soggy?

Keep sauteed vegetables from getting soggy by using a wide, hot pan and cooking in batches. Pat washed vegetables dry, avoid adding too many at once, and season with salt near the end, since salt draws moisture out.

What seasoning goes well with sauteed vegetables?

Garlic, black pepper, dried herbs, and a pinch of chili work well with sauteed vegetables. Add fresh herbs or a squeeze of lemon after cooking to brighten the flavor without masking the vegetables’ natural sweetness.

What can you serve with sauteed vegetables?

Serve sauteed vegetables with rice, pasta, grains, or bread, or pair them with eggs, beans, fish, or chicken for a more filling meal. They also work as a side dish alongside roasted or grilled mains.

Can you use frozen vegetables for sauteed vegetables?

Yes, frozen vegetables can be used for sauteed vegetables, but they release more water and may turn softer. Cook them straight from frozen in a wide, hot pan, in small batches, and let excess moisture evaporate before adding seasoning.

Are sauteed vegetables healthy?

Yes, sauteed vegetables are a convenient way to eat a variety of vegetables and get fiber and vitamins. Use a modest amount of oil and pair them with a protein-rich food if you want to make them part of a more complete meal.

Can you make sauteed vegetables ahead of time?

Yes, you can make sauteed vegetables ahead and refrigerate them in a covered container. Reheat them briefly in a hot skillet to restore some of their texture; cooking them until just tender initially helps prevent them from becoming mushy.

How long do sauteed vegetables last in the fridge?

Sauteed vegetables generally keep for 3–4 days in the refrigerator in an airtight container. Refrigerate them promptly after cooking, and discard them if they develop an unusual smell or noticeably changed texture.

Can you freeze sauteed vegetables?

Yes, you can freeze sauteed vegetables, though zucchini and peppers may be softer after thawing. Cool them first, portion them into freezer-safe containers, and reheat from frozen in a skillet when you are ready to serve.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026