1 cup (medium) of Vegetable Mix (120 g) has 46 calories. That works out to 38 calories per 100 g. It contains 8.6 g of carbs, 1.9 g of protein, 0.4 g of fat and 3.2 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 Vegetable Mix?

Vegetable Mix brings together chopped vegetables such as carrots, peas, green beans, corn and pepper; the exact combination can vary. It works as a convenient ingredient in its own right or as a base for a meal.

The vegetables have a mild, often gently sweet flavour, with a texture that stays pleasantly distinct when cooked briefly and softens with longer cooking. Across many cuisines, people add a mix like this to soups, fried rice, casseroles and stir-fries, or serve it as a side with fish, meat or plant-based mains. It is naturally low in fat and contributes fibre and vitamins, with 2.7g of fibre per 100g. For a lighter, more colourful side, steam or quickly sauté it and season with herbs, lemon or a little olive oil.

Vegetable Mix Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

7.2g

· 3% DV

Protein

1.6g

· 3% DV

Fat

0.3g

· 0% DV

Fiber

2.7g

· 10% DV

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

Calories come from: Carbs 76% · Protein 17% · Fat 7%

Vegetable Mix Vitamins & Minerals

Vitamins

Vitamin A

320µg · 36% DV

Vitamin K

28µg · 23% DV

Vitamin C

19mg · 21% DV

Folate

38µg · 10% DV

Minerals

Iron

1mg · 6% DV

Potassium ⭐

210mg · 6% DV

Phosphorus

32mg · 5% DV

Calcium

37mg · 4% DV

How Nutritious Is Vegetable Mix?

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

52/ 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 Mix Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

2.5

Low

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

How to Burn Off Vegetable Mix

To burn the 38 calories in 100 g:

🚶

9min

Walking (5 km/h)

🏃

4min

Running (8 km/h)

🚴

5min

Cycling

🏊

4min

Swimming

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

Is Vegetable Mix 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 Vegetable Mix 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 Mix 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

Vegetable Mix Fat Profile

SATURATED

0.06g

MONOUNSATURATED

0.04g

POLYUNSATURATED

0.05g

⚖️

Omega 6:3 ratio 0.7:1

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

Compare Vegetable Mix

🥗vs🍅

Vegetable Mix vs Tomato20 kcal more per 100 g

→🥗vs🥗

Vegetable Mix vs Mixed Green Salad20 kcal more per 100 g

→🥗vs🫑

Vegetable Mix vs Red Pepper7 kcal more per 100 g

→🥗vs🥄

Vegetable Mix vs Boiled Beetroot6 kcal fewer per 100 g

→

Foods Similar to Vegetable Mix

🍅

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 Mix

What vegetables are usually in a Vegetable Mix?

A Vegetable Mix commonly contains carrots, peas, green beans, corn, and peppers, but the ingredients vary by product or recipe. Check the ingredient list when buying one, or choose the vegetables you prefer when making a mix at home.

How do you cook a Vegetable Mix without making it mushy?

Steam a Vegetable Mix or sauté it briefly, stopping as soon as the pieces are tender. Overcooking can make peas and peppers mushy, so add softer vegetables later if you are cooking a homemade mix.

Do you need to thaw a frozen Vegetable Mix before cooking?

No, a frozen Vegetable Mix can usually go straight into a pan, pot, or steamer. Cooking it from frozen helps avoid excess moisture from thawing; follow the package directions if they specify a different method.

Can you roast a Vegetable Mix in the oven?

Yes, you can roast a Vegetable Mix, though small pieces may cook faster than larger vegetables. Spread them in a single layer, toss with a little oil, and check for tenderness so the peas and corn do not dry out.

Can you put a Vegetable Mix in fried rice?

Yes, a Vegetable Mix works well in fried rice. Cook the vegetables until hot and tender, then stir them through the rice with your chosen seasoning; if the mix is frozen, cook off excess moisture before adding the rice.

Is a Vegetable Mix good for soup?

Yes, a Vegetable Mix makes a convenient addition to vegetable, chicken, or bean soup. Add it late enough in cooking to keep the pieces intact, and season the broth to suit the other ingredients.

Should you wash a Vegetable Mix before cooking it?

Wash a fresh Vegetable Mix under cool running water and drain it before cooking. A frozen mix does not need rinsing; use it as directed on the package.

Can you eat a Vegetable Mix raw?

A fresh Vegetable Mix can be eaten raw if all its ingredients are suitable for raw consumption and have been washed thoroughly. Do not eat a frozen mix raw; cook it first, and avoid raw pieces that are tough or unpleasant to chew.

How should you store leftover cooked Vegetable Mix?

Refrigerate cooked Vegetable Mix in a covered container soon after serving. Use it in another meal such as soup, pasta, or an omelet, and discard it if it develops an unusual smell or appearance.

What can you season a Vegetable Mix with?

Season a Vegetable Mix with herbs, black pepper, garlic, lemon, or a little olive oil, depending on the dish. For a side to fish or chicken, herbs and lemon work well; for rice or stir-fry, use seasonings that match the meal.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026