1 serving (medium) of Vegetable Sauté (150 g) has 98 calories. That works out to 65 calories per 100 g. It contains 14.7 g of carbs, 3.2 g of protein, 3.3 g of fat and 4.8 g of fiber. Its 630 µg of Vitamin A covers 70% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Vegetable Sauté?

Vegetable Sauté is a simple pan-cooked dish of mixed vegetables, often including zucchini, red and green bell peppers, onion and tomato. It is a flexible home-style preparation rather than a recipe tied to one particular region, and the mix can change with the season or what is on hand.

The vegetables turn tender while keeping some bite; tomato adds juiciness, and the peppers and onion bring gentle sweetness. It works as a side with grains, fish or other mains, or as a light meal with bread. With plenty of fibre and a modest amount of fat, it is an easy way to add vegetables to a meal. Use just enough oil to coat the pan, and add beans or chickpeas if you want it to be more filling.

Vegetable Sauté Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

9.8g

· 4% DV

Protein

2.1g

· 4% DV

Fat

2.2g

· 3% DV

Fiber

3.2g

· 11% DV

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

Calories come from: Carbs 58% · Protein 12% · Fat 30%

Vegetable Sauté Vitamins & Minerals

Vitamins

Vitamin A

420µg · 47% DV

Vitamin K

28µg · 23% DV

Vitamin C

18mg · 20% DV

Folate

38µg · 10% DV

Minerals

Iron

1mg · 6% DV

Potassium ⭐

220mg · 6% DV

Magnesium

19mg · 5% DV

Sodium

120mg · 5% DV

How Nutritious Is Vegetable Sauté?

Nutrient density

Very high

80/ 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

53/ 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.

Vegetable Sauté 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 Vegetable Sauté

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 Vegetable Sauté 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 Vegetable Sauté 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 Vegetable Sauté 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

Vegetable Sauté Fat Profile

SATURATED

0.3g

MONOUNSATURATED

0.7g

POLYUNSATURATED

0.5g

⚖️

Omega 6:3 ratio 3:1

Below the ideal 4:1 — a good omega balance.

Compare Vegetable Sauté

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Vegetable Sauté vs Tomato47 kcal more per 100 g

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Vegetable Sauté vs Mixed Green Salad47 kcal more per 100 g

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Vegetable Sauté vs Red Pepper34 kcal more per 100 g

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Vegetable Sauté vs Boiled Beetroot21 kcal more per 100 g

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Foods Similar to Vegetable Sauté

🍅

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 Vegetable Sauté

What vegetables are used in Vegetable Sauté?

Vegetable Sauté commonly combines zucchini, red and green bell peppers, onion, and tomatoes. You can add mushrooms, eggplant, or carrots, too; add firmer vegetables earlier so they have time to soften without overcooking the rest.

How do you keep Vegetable Sauté from getting soggy?

Cook Vegetable Sauté in a hot, uncrowded pan, and dry the vegetables before adding them. Work in batches if needed, and add juicy tomatoes and salt near the end so the vegetables brown instead of steaming in released liquid.

What is the best way to cook Vegetable Sauté?

The best way to cook Vegetable Sauté is in a wide skillet over fairly high heat. Stir occasionally rather than constantly, and add ingredients according to how quickly they cook: onion and peppers first, zucchini next, and tomatoes last.

What herbs and spices go well in Vegetable Sauté?

Black pepper, oregano, thyme, garlic, and a little chili pair well with Vegetable Sauté. Finish it with fresh parsley or basil for a brighter flavor, adding delicate fresh herbs after the pan comes off the heat.

Can you add chickpeas or tofu to Vegetable Sauté?

Yes, chickpeas or tofu can make Vegetable Sauté more filling. Add drained chickpeas toward the end to warm through; brown firm tofu separately first, then fold it in so it keeps its shape and does not crowd the vegetables.

Can Vegetable Sauté be made with frozen vegetables?

Yes, Vegetable Sauté can be made with frozen vegetables. Add them straight to a hot pan without thawing, and cook uncovered so excess moisture can evaporate. The vegetables may turn softer than fresh ones, especially after freezing and reheating.

What should you serve with Vegetable Sauté?

Vegetable Sauté goes well with rice, couscous, pasta, or crusty bread. For a more substantial meal, serve it alongside grilled fish or chicken, or spoon it over grains and top with a fried egg.

How long does Vegetable Sauté keep in the fridge?

Vegetable Sauté keeps for a few days in a covered container in the refrigerator. Cool it and refrigerate it promptly rather than leaving it out for an extended period, and discard it if its smell or appearance changes.

Can you freeze Vegetable Sauté?

Yes, you can freeze Vegetable Sauté, although zucchini and tomatoes may become softer when thawed. Cool it first, pack it in a sealed freezer-safe container, and thaw it in the refrigerator before reheating in a skillet.

Do you need to peel the zucchini for Vegetable Sauté?

No, you usually do not need to peel zucchini for Vegetable Sauté. Its skin softens during cooking and helps the slices hold their shape; just rinse the zucchini under running water and trim off the ends before cutting.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026