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Vegetable skewers Calories
Source of fiber and vitamin C
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Vegetable skewers (150 g) has 45 calories. That works out to 30 calories per 100 g. It contains 8.7 g of carbs, 2 g of protein, 0.5 g of fat and 2.8 g of fiber. Its 54 mg of Vitamin C covers 60% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Vegetable skewers Nutrition Facts
Selected: 1 serving (medium) · 150 g
45
KCAL / 150G
Carbs
8.7g
· 3% DV
Protein
2g
· 4% DV
Fat
0.5g
· 1% 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 74% · Protein 17% · Fat 9%
Vegetable skewers nutrition facts table · 1 serving (medium) (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 | 7.5 mg | 0% |
| Total carbohydrate | 8.7 g | 3% |
| Fiber | 2.8 g | 10% |
| Protein | 2 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 Serving of Vegetable skewers?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 45 kcal |
| 1 piece (small) | 60 g | 18 kcal |
| 100 g | 100 g | 30 kcal |
| 1 piece (medium) | 100 g | 30 kcal |
| 1 cup (chopped) | 100 g | 30 kcal |
| 1 piece (large) | 160 g | 48 kcal |
| 2 piece (double) | 200 g | 60 kcal |
| 1 serving (large) | 250 g | 75 kcal |
Calculated from 30 calories per 100 g.
Frequently Asked Questions About Vegetable skewers
How do you make vegetable skewers?
Cut vegetables into pieces of similar size, thread them onto skewers, and brush or toss them with a little oil and seasoning. Grill, roast, or cook them in a grill pan, turning until tender and lightly browned.
Which vegetables are best for vegetable skewers?
Bell peppers, zucchini, red onion, mushrooms, and cherry tomatoes all work well on vegetable skewers. Choose vegetables that hold their shape, and cut them to suit their texture so softer pieces do not collapse before firmer ones cook.
How long should you grill vegetable skewers?
Grill vegetable skewers until the pieces are tender and lightly charred, turning them as they cook. The time varies with the heat and the size of the vegetables; moderate, steady heat helps them cook through without scorching.
Do you need to soak wooden skewers for vegetable skewers?
Yes, soak wooden skewers in water before grilling vegetable skewers. This helps reduce scorching over the grill’s heat. Metal skewers do not need soaking and can be easier to turn when the vegetables are heavy.
Should you marinate vegetables before making vegetable skewers?
No, marinating is optional, but a light coating of oil, herbs, and spices adds flavor to vegetable skewers. Avoid leaving delicate vegetables in an acidic marinade for too long, since they can soften and release liquid.
How do you stop vegetables from sticking to the grill on skewers?
To keep vegetable skewers from sticking, clean and lightly oil the grill grates, and coat the vegetables with a little oil before cooking. Turn the skewers once the vegetables release easily rather than pulling them against the grate.
Can you cook vegetable skewers in the oven?
Yes, vegetable skewers can be roasted in the oven. Arrange them on a baking tray, turn them during cooking, and take them out when the vegetables are tender with browned edges. Metal skewers are suitable for oven use.
Can you prepare vegetable skewers ahead of time?
Yes, you can wash, cut, and thread the vegetables ahead of cooking. Keep the prepared skewers covered in the refrigerator, and add salt or acidic sauces closer to cooking so the vegetables do not become watery.
What should you serve with vegetable skewers?
Vegetable skewers pair well with grilled meat, fish, tofu, or halloumi, as well as grains such as couscous or rice. A yogurt, tahini, or herb sauce makes an easy accompaniment and turns them into a more complete meal.
How should you store leftover vegetable skewers?
Remove leftover vegetables from the skewers, place them in a covered container, and refrigerate them promptly. Reheat them in a skillet or oven to bring back some of their roasted texture; they can also be added cold to salads.
Vegetable skewers Vitamins & Minerals
Vitamins
Vitamin C
54mg · 60% DV
B6
0.24mg · 14% DV
Vitamin K
12.75µg · 11% DV
Folate
34.5µg · 9% DV
Minerals
Copper
0.14mg · 16% DV
Potassium ⭐
338mg · 10% DV
Manganese
0.22mg · 10% DV
Phosphorus
47mg · 7% DV
Sodium
7.5mg · 0% DV
Vegetable skewers Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegetable skewers
To burn the 45 calories in 1 serving (medium) (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 Vegetable skewers?
Vegetable skewers are made by threading chunks of vegetables—often peppers, courgette, onion and tomatoes—onto skewers and grilling them. There is no single fixed recipe: the combination changes with the season and what is on hand, and the method is used in many cuisines.
Grilling brings out their sweetness, with lightly charred edges and tender centres. Serve them as a barbecue side, alongside grilled meat or plant-based mains, or enjoy them on their own with a dip. They provide fibre and vitamin C, while remaining light; a 100 g serving has 30 calories. For a more filling plate, pair them with grains or beans, and use just a little oil if you want to keep the dish lighter.
How Nutritious Is Vegetable skewers?
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 skewers 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 skewers Contain Allergens?
No known major allergens
Which Diets Is Vegetable skewers Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Vegetable skewers Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.