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Vegetable pizza topping Calories
Mixed vegetable pizza topping; low-calorie and provides fiber
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (diced) of Vegetable pizza topping (30 g) has 11 calories. That works out to 35 calories per 100 g. It contains 2.2 g of carbs, 0.4 g of protein, 0.1 g of fat and 0.6 g of fiber. Its 8.4 mg of Vitamin C covers 9% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Vegetable pizza topping Nutrition Facts
Selected: 2 tablespoon (diced) · 30 g
11
KCAL / 30G
Carbs
2.2g
· 1% DV
Protein
0.4g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 14% · Fat 8%
Vegetable pizza topping nutrition facts table · 2 tablespoon (diced) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 11 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 6.6 mg | 0% |
| Total carbohydrate | 2.2 g | 1% |
| Fiber | 0.6 g | 2% |
| Protein | 0.4 g | 1% |
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 2 Tablespoons of Diced Vegetable pizza topping?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (diced) | 30 g | 11 kcal |
| 1 tablespoon (diced) | 15 g | 5 kcal |
| 0.25 cup (chopped) | 35 g | 12 kcal |
| 1 serving (small) | 50 g | 18 kcal |
| ½ cup (chopped) | 70 g | 25 kcal |
| 1 serving (medium) | 85 g | 30 kcal |
| 100 g | 100 g | 35 kcal |
| 1 serving (large) | 120 g | 42 kcal |
| 1 cup (chopped) | 140 g | 49 kcal |
Calculated from 35 calories per 100 g.
Frequently Asked Questions About Vegetable pizza topping
What vegetables work best in vegetable pizza topping?
Bell peppers, mushrooms, onions, and olives are reliable choices for vegetable pizza topping because they bring different textures and flavors. Add spinach or arugula after baking if you want fresh greens without making the pizza base damp.
How do you stop vegetable pizza topping from making pizza soggy?
Dry vegetable pizza topping well and remove excess moisture from watery vegetables before assembling the pizza. Sautéing mushrooms, zucchini, or eggplant briefly helps, and spreading the topping in a single layer keeps moisture from collecting on the crust.
Should you cook vegetable pizza topping before putting it on pizza?
Not always: thinly sliced peppers and onions can go on raw, while mushrooms, zucchini, and eggplant often benefit from a quick sauté. Pre-cooking those vegetables releases moisture and helps them finish tender when the pizza bakes.
Can you put raw vegetable pizza topping straight on pizza dough?
Yes, you can put raw vegetable pizza topping on pizza dough if the pieces are thin, dry, and evenly cut. Avoid piling it on, since thicker pieces may stay firm while the crust cooks and can release water onto the dough.
What sauce goes well with vegetable pizza topping?
Tomato sauce is a classic match for vegetable pizza topping, especially with peppers, mushrooms, and onions. Pesto works well with zucchini or spinach, while a light layer of olive oil and garlic lets the vegetables' flavor come through.
Can frozen vegetables be used as vegetable pizza topping?
Yes, frozen vegetables can be used as vegetable pizza topping, but thaw and drain them first. Patting them dry matters because frozen vegetables release water as they bake, which can leave the crust soft rather than crisp.
How do you make roasted vegetable pizza topping?
Cut the vegetables for vegetable pizza topping into similar-sized pieces, toss them lightly with oil, and roast until just tender before adding them to the pizza. Let them cool slightly and avoid overcooking, since they will heat again in the oven.
Can canned vegetables be used as vegetable pizza topping?
Yes, canned vegetables can work as vegetable pizza topping. Drain and pat them dry before adding them; canned mushrooms, artichokes, and olives are convenient options, while vegetables packed in brine may make the pizza taste saltier.
How much vegetable pizza topping should you put on a pizza?
Use a light, even layer of vegetable pizza topping so the dough can bake properly and each slice holds together. Too much topping can trap moisture and make the center difficult to cook through, especially on a thin crust.
How should you store leftover vegetable pizza topping?
Keep leftover vegetable pizza topping in a sealed container in the refrigerator and use it promptly. Store washed or cooked vegetables only after they have cooled and drained well; excess moisture shortens their quality and can make them unpleasant on pizza.
Vegetable pizza topping Vitamins & Minerals
Vitamins
Vitamin C
8.4mg · 9% DV
Vitamin K
2.7µg · 2% DV
B6
0.04mg · 2% DV
Folate
6.6µg · 2% DV
Minerals
Potassium ⭐
63mg · 2% DV
Copper
0.02mg · 2% DV
Manganese
0.04mg · 2% DV
Phosphorus
8.4mg · 1% DV
Sodium
6.6mg · 0% DV
Vegetable pizza topping Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegetable pizza topping
To burn the 11 calories in 2 tablespoon (diced) (30 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 Vegetable pizza topping?
Vegetable pizza topping is a mix of chopped vegetables spread over pizza dough, usually alongside sauce and cheese. The exact mix varies, but may include ingredients such as peppers, mushrooms, onions or corn. Baking softens the vegetables and brings their flavours together, while the crust stays crisp at the edges.
It is used on homemade and restaurant pizzas around the world, and works well with a simple salad for a meal. The topping is light and contributes fibre: it has 2.1 g per 100 g. For a lighter pizza, add plenty of vegetables and go easy on richer sauces and cheese; fresh herbs make a good finishing touch.
How Nutritious Is Vegetable pizza topping?
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 Vegetable pizza topping 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 pizza topping Contain Allergens?
No known major allergens
Which Diets Is Vegetable pizza topping 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 pizza topping Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.