1 serving (medium) of Vegetable Sauté (150 g) has 83 calories. That works out to 55 calories per 100 g. It contains 12.3 g of carbs, 2.6 g of protein, 3.2 g of fat and 4.2 g of fiber. Its 480 µg of Vitamin A covers 53% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

What is Vegetable Sauté?

Vegetable sauté is a simple dish of sliced or chopped vegetables cooked in a little oil in a pan. A colourful version might include zucchini, bell peppers, carrots, onion and broccoli; the mix varies with the season and what is on hand.

The pieces are tender with lightly browned edges, while retaining some bite and their individual flavours. It works as a side with grains or fish, or as a light main with bread; it is equally at home in everyday home cooking across many cuisines. Mostly vegetables, it provides fibre and vitamins without being heavy. For a more filling meal, serve it with beans, lentils or another source of protein.

Vegetable Sauté Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

8.2g

· 3% DV

Protein

1.7g

· 3% DV

Fat

2.1g

· 3% DV

Fiber

2.8g

· 10% DV

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

Calories come from: Carbs 56% · Protein 12% · Fat 32%

Vegetable Sauté Vitamins & Minerals

Vitamins

Vitamin A

320µg · 36% DV

Vitamin C

16mg · 18% DV

Vitamin K

22µg · 18% DV

0.13mg · 8% DV

Minerals

Iron

1mg · 6% DV

Potassium ⭐

210mg · 6% DV

Phosphorus

32mg · 5% DV

Calcium

38mg · 4% DV

How Nutritious Is Vegetable Sauté?

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

51/ 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 Sauté 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 Sauté

To burn the 55 calories in 100 g:

🚶

14min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

7min

Cycling

🏊

6min

Swimming

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

Is Vegetable Sauté 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 Sauté 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 Sauté Good For?

Vegan

✓ 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 Sauté Fat Profile

SATURATED

0.3g

MONOUNSATURATED

0.7g

POLYUNSATURATED

0.6g

⚖️

Omega 6:3 ratio 3.3:1

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

Compare Vegetable Sauté

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Vegetable Sauté vs Red Pepper24 kcal more per 100 g

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Vegetable Sauté vs Boiled Beetroot11 kcal more per 100 g

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Foods Similar to Vegetable Sauté

🍅

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 Sauté

How do you make vegetable sauté?

To make vegetable sauté, cut the vegetables into similar-sized pieces and toss them in a hot, wide pan with a little oil. Cook briefly, stirring often, until lightly browned but still tender and distinct.

What vegetables go in vegetable sauté?

Zucchini, bell peppers, carrots, onion, and broccoli make a colourful vegetable sauté. You can also use mushrooms, green beans, or cauliflower; add firmer vegetables first so everything finishes cooking at roughly the same time.

How do you keep vegetable sauté from getting soggy?

Keep vegetable sauté from getting soggy by drying the vegetables, heating the pan well, and cooking in batches if needed. A crowded pan traps steam, so use a wide skillet and leave the lid off.

Can you make vegetable sauté with frozen vegetables?

Yes, frozen vegetables work in vegetable sauté, though they may turn softer than fresh ones. Add them straight from frozen to a hot pan in small batches, and cook off excess moisture before adding seasonings.

What oil is best for vegetable sauté?

Olive oil is a good choice for vegetable sauté and adds a mild, savoury flavour. Use enough to lightly coat the pan, heat it without letting it smoke, and stir the vegetables so they brown evenly.

When should you add garlic to vegetable sauté?

Add garlic to vegetable sauté near the end of cooking. Minced garlic can burn quickly in a hot pan, turning bitter; stirring it in during the final minute or so lets it flavour the vegetables without scorching.

How do you season vegetable sauté?

Season vegetable sauté with salt and black pepper, then add herbs such as thyme or oregano. A squeeze of lemon at the end brightens the flavour, while chilli flakes add heat without masking the vegetables.

What can you serve with vegetable sauté?

Serve vegetable sauté alongside rice, quinoa, pasta, or roasted potatoes for a simple meal. It also works as a side for grilled fish, chicken, or tofu, and can be spooned into wraps or grain bowls.

How long does vegetable sauté last in the fridge?

Vegetable sauté keeps for about 3–4 days in the refrigerator when cooled and stored in a covered container. Reheat only the portion you plan to eat, using a skillet or microwave until steaming hot.

Can you freeze vegetable sauté?

Yes, you can freeze vegetable sauté, but thawed vegetables will usually be softer. Cool it fully, pack it in airtight, meal-sized containers, and thaw in the refrigerator before reheating in a pan.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026