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Summer Vegetable Medley Calories
A light, fiber-containing mix of vegetables commonly available in summer.
In season: Summer
CALORIES · 100 G
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Summer Vegetable Medley (150 g) has 45 calories. That works out to 30 calories per 100 g. It contains 9.3 g of carbs, 2.1 g of protein, 0.5 g of fat and 3.2 g of fiber. Its 27 mg of Vitamin C covers 30% of the Daily Value. Under the NOVA system it is classified as "Unprocessed".
Summer Vegetable Medley Nutrition Facts
Selected: 1 cup (chopped) · 150 g
45
KCAL / 150G
Carbs
9.3g
· 3% DV
Protein
2.1g
· 4% DV
Fat
0.5g
· 1% 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 74% · Protein 17% · Fat 9%
Summer Vegetable Medley nutrition facts table · 1 cup (chopped) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 45 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Trans fat | 0 g | |
| Sodium | 12 mg | 1% |
| Total carbohydrate | 9.3 g | 3% |
| Fiber | 3.2 g | 11% |
| Protein | 2.1 g | 4% |
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 Summer Vegetable Medley?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 150 g | 45 kcal |
| 1 ounce (small) | 28 g | 8 kcal |
| ½ cup (chopped) | 75 g | 23 kcal |
| 100 g | 100 g | 30 kcal |
| 1 cup (diced) | 180 g | 54 kcal |
| 1 serving (medium) | 200 g | 60 kcal |
| 1 serving (large) | 250 g | 75 kcal |
Calculated from 30 calories per 100 g.
Frequently Asked Questions About Summer Vegetable Medley
What vegetables are usually in a summer vegetable medley?
A summer vegetable medley may include zucchini, tomatoes, peppers, eggplant, green beans, or corn. There is no fixed recipe, so the exact mix varies; check which vegetables you have before choosing cooking times or seasoning.
How do you cook a summer vegetable medley?
Sauté a summer vegetable medley in a little oil, adding the firmest vegetables first and quicker-cooking ones later. Stir occasionally and cook until tender but not falling apart; the mix may release enough moisture that extra water is unnecessary.
How do you roast a summer vegetable medley?
To roast a summer vegetable medley, cut the vegetables into similar-sized pieces and toss them with oil, salt, and seasonings. Spread them in a single layer so they roast rather than steam, and check for doneness as cooking times vary.
Can you freeze a summer vegetable medley?
Yes, you can freeze a summer vegetable medley, though thawed vegetables may be softer than fresh ones. Wash, dry, and portion the vegetables before freezing; add them straight to soups or stews without thawing for a better texture.
What can you add to a summer vegetable medley for more flavor?
Garlic, fresh herbs, lemon, or a little chili can bring out the flavor of a summer vegetable medley. Add delicate herbs near the end of cooking, and use seasonings that suit the particular vegetables in your mix.
How should you cut vegetables for a summer vegetable medley?
Cut the vegetables for a summer vegetable medley into pieces of roughly similar size, but keep firm vegetables slightly smaller if they take longer to cook. This helps the mix finish evenly without overcooking the more delicate pieces.
Can you use a summer vegetable medley in pasta?
Yes, a summer vegetable medley works well in pasta. Sauté the vegetables until tender, then toss them with cooked pasta, a little pasta water, and herbs or cheese; add watery vegetables gradually so the sauce does not become thin.
How long does a cooked summer vegetable medley keep in the fridge?
A cooked summer vegetable medley keeps for about three to four days in a covered container in the refrigerator. Refrigerate it promptly after serving, and reheat only the portion you plan to eat to preserve its texture.
What goes well with a summer vegetable medley?
A summer vegetable medley pairs well with rice, couscous, pasta, beans, or grilled fish or chicken. You can also serve it over toast or alongside a grain bowl; choose a pairing that complements the herbs and seasonings used.
Can you eat a summer vegetable medley raw?
Some vegetables in a summer vegetable medley can be eaten raw, but others are usually cooked, and the mix may not be intended as a salad. Check its ingredients; wash suitable vegetables well and cook items such as eggplant before eating.
Summer Vegetable Medley Vitamins & Minerals
Vitamins
Vitamin C
27mg · 30% DV
Vitamin A
225µg · 25% DV
Vitamin K
18µg · 15% DV
B6
0.22mg · 13% DV
Minerals
Copper
0.12mg · 13% DV
Manganese
0.3mg · 13% DV
Potassium ⭐
390mg · 11% DV
Phosphorus
53mg · 8% DV
Sodium
12mg · 1% DV
How to Burn Off Summer Vegetable Medley
To burn the 45 calories in 1 cup (chopped) (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 Summer Vegetable Medley?
Summer Vegetable Medley brings together vegetables commonly available in summer; the exact mix can vary with the season and product. Use it fresh or frozen, or put together your own combination from what is in season.
The vegetables become tender and may taste gently sweet once cooked. Sauté them briefly, roast them, or simmer them as a simple side. Across many cuisines, a medley like this pairs easily with grains, beans, or grilled foods. It is a light choice that provides some fibre, with about 30 calories per 100 g. For a fresher texture and lighter result, cook it with just a little oil and finish with herbs or a squeeze of lemon.
How Nutritious Is Summer Vegetable Medley?
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 Summer Vegetable Medley Processed?
NOVA 1
Unprocessed
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 Summer Vegetable Medley Contain Allergens?
No known major allergens
Which Diets Is Summer Vegetable Medley 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
Summer Vegetable Medley Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.