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Mixed vegetables Calories
Low-calorie, fiber-rich, provides a range of micronutrients
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Mixed vegetables (160 g) has 104 calories. That works out to 65 calories per 100 g. It contains 19.2 g of carbs, 4.5 g of protein, 0.8 g of fat and 6.1 g of fiber. Its 28.8 mg of Vitamin C covers 32% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Mixed vegetables Nutrition Facts
Selected: 1 cup (chopped) · 160 g
104
KCAL / 160G
Carbs
19.2g
· 7% DV
Protein
4.5g
· 9% DV
Fat
0.8g
· 1% DV
Fiber
6.1g
· 22% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 18% · Fat 7%
Mixed vegetables nutrition facts table · 1 cup (chopped) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 104 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.16 g | 1% |
| Trans fat | 0 g | |
| Sodium | 61 mg | 3% |
| Total carbohydrate | 19.2 g | 7% |
| Fiber | 6.1 g | 22% |
| Protein | 4.5 g | 9% |
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 Chopped Mixed vegetables?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 160 g | 104 kcal |
| ½ cup (chopped) | 80 g | 52 kcal |
| 1 piece (small) | 90 g | 59 kcal |
| 100 g | 100 g | 65 kcal |
| 1 serving (small) | 120 g | 78 kcal |
| 1 piece (medium) | 150 g | 98 kcal |
| 1 serving (medium) | 180 g | 117 kcal |
| 1 serving (large) | 250 g | 163 kcal |
Calculated from 65 calories per 100 g.
Frequently Asked Questions About Mixed vegetables
What vegetables are usually in mixed vegetables?
Mixed vegetables commonly combine peas, carrots, corn, and green beans, but there is no fixed recipe. Check the ingredients when a particular vegetable matters, or make your own blend to control the mix and keep cooking times similar.
How do you cook mixed vegetables without making them mushy?
Cook mixed vegetables briefly over fairly high heat, and avoid crowding the pan. Add firm fresh vegetables before softer ones; cook frozen vegetables straight from frozen so they release less excess water before they heat through.
Can you cook frozen mixed vegetables without thawing them?
Yes, frozen mixed vegetables can usually go straight into a hot pan, soup, or casserole. Thawing first often makes them watery and soft, especially when they are later cooked again in a dish.
What can you make with mixed vegetables?
Mixed vegetables work well in fried rice, pasta, soups, omelets, casseroles, and pot pies. For rice or pasta, sauté them first to evaporate excess moisture, then stir them in so the finished dish does not turn watery.
How do you roast mixed vegetables so they brown evenly?
Cut fresh mixed vegetables into similar-sized pieces and separate ingredients that cook at very different speeds. Spread them in a single layer with a little oil; overcrowding traps steam and makes them soften instead of brown.
Should you rinse frozen mixed vegetables before cooking?
No, frozen mixed vegetables do not need rinsing. Rinsing can start thawing them and add surface water, which makes sautéing harder and can dilute soups or sauces. Fresh vegetables should be washed before cutting and cooking.
How do you season mixed vegetables so they taste better?
Season mixed vegetables with salt, pepper, garlic, herbs, or spices that suit the dish, and finish with lemon juice or a little vinegar. Adding aromatics while sautéing builds flavor without masking the different vegetables.
Can you freeze cooked mixed vegetables?
Yes, cooked mixed vegetables can be frozen in an airtight container, though softer vegetables may lose texture after thawing. Cool them promptly, freeze them in meal-sized portions, and use them in soups, stews, or casseroles where texture matters less.
Are mixed vegetables a good choice for people with diabetes?
Mixed vegetables can fit into meals for people with diabetes, and the vegetables provide fiber. Blends containing corn or peas have more carbohydrate than some non-starchy vegetables, so account for the portion and the rest of the meal.
How long do cooked mixed vegetables last in the refrigerator?
Store cooked mixed vegetables in a covered container in the refrigerator and use them within a few days. Reheat only the portion you plan to eat, and discard them if they have been left at room temperature for an extended time.
Mixed vegetables Vitamins & Minerals
Vitamins
Vitamin C
28.8mg · 32% DV
Vitamin K
28.8µg · 24% DV
B6
0.19mg · 11% DV
Folate
44.8µg · 11% DV
Minerals
Copper
0.13mg · 14% DV
Manganese
0.29mg · 13% DV
Phosphorus
77mg · 11% DV
Potassium ⭐
352mg · 10% DV
Sodium
61mg · 3% DV
Mixed vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed vegetables
To burn the 104 calories in 1 cup (chopped) (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.
What is Mixed vegetables?
Mixed vegetables are a combination of vegetables, often including items such as peas, carrots, corn or green beans. The exact mix varies by season, region and whether it is bought fresh, frozen or canned; it is a convenient ingredient rather than a dish tied to one place.
Their flavour is gently sweet and their textures range from tender to pleasantly firm. Around the world, they are stirred into soups, curries, pasta and rice, or served as a quick side with fish, meat or plant-based mains. The mix provides fibre and a range of micronutrients, while remaining relatively low in calories: 100 g contains 65 calories. Steam or briefly sauté it with herbs and a little oil to keep the vegetables distinct and make an easy side.
How Nutritious Is Mixed vegetables?
Nutrient density
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 Mixed 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 Mixed vegetables Contain Allergens?
No known major allergens
Which Diets Is Mixed 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
✓ Suitable
Low FODMAP
— Not suitable
Mixed vegetables Fat Profile
SATURATED
0.16g
MONOUNSATURATED
0.08g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 3.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.