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●Low GI

Vegetable casserole with cheese Calories

Vegetable-based, with cheese

In season: Summer · Autumn

CALORIES · 100 G

105kcal

GI

35low

POTASSIUM · 100 G

231mg

FIBER · 100 G

2.1g

Quick answer

1 serving (medium) of Vegetable casserole with cheese (220 g) has 231 calories. That works out to 105 calories per 100 g. It contains 17.8 g of carbs, 11.4 g of protein, 13.9 g of fat and 4.6 g of fiber. Its 38.3 mg of Vitamin C covers 43% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

Vegetable casserole with cheese Nutrition Facts

Selected: 1 serving (medium) · 220 g

231

KCAL / 220G

Carbs

17.8g

· 6% DV

Protein

11.4g

· 23% DV

Fat

13.9g

· 18% DV

Fiber

4.6g

· 16% DV

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

Calories come from: Carbs 29% · Protein 19% · Fat 52%

Vegetable casserole with cheese nutrition facts table · 1 serving (medium) (220 g)

NutrientAmount% DV
Calories231 kcal
Total fat13.9 g18%
Saturated fat7.3 g37%
Trans fat0.26 g
Sodium647 mg28%
Total carbohydrate17.8 g6%
Fiber4.6 g16%
Protein11.4 g23%

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 Serving of Vegetable casserole with cheese?

ServingAmountCalories
1 serving (medium)220 g231 kcal
1 piece (small)90 g95 kcal
100 g100 g105 kcal
1 serving (small)150 g158 kcal
1 cup (diced)180 g189 kcal
1 cup (large)250 g263 kcal
1 piece (large)280 g294 kcal
1 serving (large)300 g315 kcal

Calculated from 105 calories per 100 g.

Frequently Asked Questions About Vegetable casserole with cheese

What vegetables work best in vegetable casserole with cheese?

Vegetable casserole with cheese works well with zucchini, eggplant, peppers, tomatoes, potatoes, and mushrooms. Choose vegetables that cook at a similar pace, or cut firmer vegetables smaller so everything becomes tender at about the same time.

How do you make vegetable casserole with cheese?

To make vegetable casserole with cheese, arrange chopped vegetables in a baking dish, season them, and bake until tender. Add grated cheese near the end so it melts and browns without becoming overly dark while the vegetables finish cooking.

What cheese melts best in vegetable casserole with cheese?

A good melting cheese, such as mild cheddar, works well in vegetable casserole with cheese. For a more pronounced flavor, combine it with a sharper cheese; grate it yourself if possible, since pre-shredded cheese may melt less smoothly.

Why is vegetable casserole with cheese watery?

Vegetable casserole with cheese often turns watery when vegetables such as zucchini, tomatoes, or mushrooms release excess moisture. Drain washed vegetables well, avoid packing the baking dish too tightly, and let the casserole rest briefly before serving.

Should you cook the vegetables before baking vegetable casserole with cheese?

Not always; tender vegetables can go straight into vegetable casserole with cheese. Briefly sauté or roast dense vegetables, such as potatoes or carrots, first so they do not stay firm while softer vegetables and the cheese finish cooking.

Can you assemble vegetable casserole with cheese ahead of time?

Yes, you can assemble vegetable casserole with cheese ahead and keep it covered in the refrigerator. Add the cheese closer to baking time, especially if the vegetables are moist, to reduce the chance of a soggy surface.

How long does leftover vegetable casserole with cheese keep?

Leftover vegetable casserole with cheese keeps for a few days in the refrigerator when cooled and stored in a covered container. Refrigerate it promptly, and reheat only the portion you plan to eat rather than warming the whole dish repeatedly.

Can vegetable casserole with cheese be frozen?

Yes, vegetable casserole with cheese can be frozen, though the vegetables may soften and release liquid after thawing. Freeze it in a sealed, freezer-safe container, thaw it in the refrigerator, and reheat until hot throughout.

How do you reheat vegetable casserole with cheese without drying it out?

Reheat vegetable casserole with cheese covered in the oven so it retains moisture, uncovering it briefly if you want to crisp the cheese again. For a single portion, use a microwave and cover the dish to limit splattering.

What goes well with vegetable casserole with cheese?

A crisp green salad or a simple yogurt sauce balances the richness of vegetable casserole with cheese. Serve it with crusty bread or grains if you want a more filling meal; a casserole containing potatoes may need no extra starch.

Vegetable casserole with cheese Vitamins & Minerals

Vitamins

Vitamin C

38.28mg · 43% DV

B2

0.4mg · 31% DV

B12

0.7µg · 29% DV

Vitamin K

34.76µg · 29% DV

Minerals

Phosphorus

268mg · 38% DV

Calcium

332mg · 33% DV

Sodium

647mg · 28% DV

Selenium

13µg · 24% DV

Potassium ⭐

508mg · 15% DV

Vegetable casserole with cheese Glycemic Index

GLYCEMIC INDEX

35
Low
0 Low5570100

GLYCEMIC LOAD

5.1
Low

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

How to Burn Off Vegetable casserole with cheese

To burn the 231 calories in 1 serving (medium) (220 g):

🚶

57min

Walking (5 km/h)

🏃

24min

Running (8 km/h)

🚴

31min

Cycling

🏊

27min

Swimming

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

What is Vegetable casserole with cheese?

Vegetable casserole with cheese is a Turkish-style home-cooked dish of vegetables such as aubergine, courgette, peppers and tomatoes, baked until tender with grated kaşar melted and browned on top. The exact mix varies with the season and what is on hand, while the cheese gives the soft vegetables a savoury, gently stretchy finish.

It is served hot as a meat-free main or alongside another dish, and pairs well with plain yoghurt, a crisp salad or bread. The vegetables contribute fibre, while the cheese adds protein and fat; a 100 g portion has 5.2 g of protein. For a lighter version, use plenty of vegetables, keep added oil modest and sprinkle on just enough cheese to cover the top.

How Nutritious Is Vegetable casserole with cheese?

Nutrient density

Medium

59/ 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

48/ 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.

Is Vegetable casserole with cheese 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 casserole with cheese Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Vegetable casserole with cheese Good For?

Vegan

— Not 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 casserole with cheese Fat Profile

SATURATED

7.3g

MONOUNSATURATED

3.92g

POLYUNSATURATED

0.92g

⚖️

Omega 6:3 ratio 8.6:1

Above the ideal 4:1 (8.6:1).

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20 kcal

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Oven-Roasted Mixed Vegetables

65 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.