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Vegetable tower Calories
Fiber-rich vegetable dish
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Vegetable tower (200 g) has 116 calories. That works out to 58 calories per 100 g. It contains 13.6 g of carbs, 3.6 g of protein, 6.2 g of fat and 5 g of fiber. Its 44 mg of Vitamin C covers 49% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Vegetable tower Nutrition Facts
Selected: 1 serving (medium) · 200 g
116
KCAL / 200G
Carbs
13.6g
· 5% DV
Protein
3.6g
· 7% DV
Fat
6.2g
· 8% DV
Fiber
5g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 12% · Fat 44%
Vegetable tower nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 116 kcal | |
| Total fat | 6.2 g | 8% |
| Saturated fat | 0.86 g | 4% |
| Trans fat | 0 g | |
| Sodium | 190 mg | 8% |
| Total carbohydrate | 13.6 g | 5% |
| Fiber | 5 g | 18% |
| Protein | 3.6 g | 7% |
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 tower?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 116 kcal |
| 1 piece (small) | 90 g | 52 kcal |
| 100 g | 100 g | 58 kcal |
| 1 cup (chopped) | 130 g | 75 kcal |
| 1 piece (medium) | 140 g | 81 kcal |
| 1 serving (small) | 160 g | 93 kcal |
| 1 piece (large) | 220 g | 128 kcal |
| 1 serving (large) | 300 g | 174 kcal |
Calculated from 58 calories per 100 g.
Frequently Asked Questions About Vegetable tower
What is a Vegetable tower?
A Vegetable tower is a stacked dish made from cooked vegetable slices, usually arranged in layers on a plate. It is a presentation style rather than one fixed traditional recipe, so the vegetables and seasonings vary.
Where did the Vegetable tower originate?
The Vegetable tower does not have one widely established country of origin or canonical recipe. It is a contemporary way of presenting cooked vegetables, and recipes may borrow flavors from Mediterranean cooking or other regional cuisines.
How do you keep a Vegetable tower from collapsing?
To keep a Vegetable tower upright, use evenly sized slices, place the broadest piece at the bottom, and avoid excess moisture or sauce between layers. A small skewer can hold the stack together until serving.
Should you peel the vegetables for a Vegetable tower?
You usually do not need to peel vegetables for a Vegetable tower if their skins are tender and pleasant to eat. Keep the skin on zucchini and eggplant for structure, but peel vegetables with tough or waxed skins.
Can you make a Vegetable tower with roasted vegetables?
Yes, roasted vegetables work well in a Vegetable tower. Roast the slices until tender but not so soft that they break when stacked; cooking them on separate trays can help account for different cooking times.
What cheese goes well with a Vegetable tower?
Feta, goat cheese, or mozzarella can complement a Vegetable tower, depending on the vegetables and sauce. Add a modest layer between cooked slices or crumble cheese on top so it enhances the dish without making the stack slide.
Can you make a Vegetable tower ahead for a dinner party?
Yes, you can prepare the vegetables for a Vegetable tower ahead, but stack them close to serving time. Store cooked slices and sauce separately in the refrigerator, then assemble and warm the tower gently.
How do you reheat a Vegetable tower without making it soggy?
Reheat a Vegetable tower in the oven rather than covering it tightly in the microwave. A moderate oven helps warm the layers while letting surface moisture escape; add fresh sauce after reheating if needed.
Can a Vegetable tower be served cold?
Yes, a Vegetable tower can be served cold or at room temperature, especially when made with grilled vegetables and a vinaigrette. Let the cooked slices cool before stacking so steam does not soften the layers.
What vegetables hold their shape best in a Vegetable tower?
Eggplant, zucchini, tomato, and bell pepper can all work in a Vegetable tower when sliced evenly and cooked until just tender. For firmer layers, avoid overripe tomatoes and drain excess liquid before assembling.
Vegetable tower Vitamins & Minerals
Vitamins
Vitamin C
44mg · 49% DV
Vitamin K
24µg · 20% DV
B6
0.32mg · 19% DV
Folate
60µg · 15% DV
Minerals
Copper
0.2mg · 22% DV
Manganese
0.38mg · 17% DV
Potassium ⭐
510mg · 15% DV
Phosphorus
84mg · 12% DV
Sodium
190mg · 8% DV
Vegetable tower Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegetable tower
To burn the 116 calories in 1 serving (medium) (200 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 tower?
A Vegetable tower is a plated dish made by stacking slices or pieces of vegetables into a layered, tower-like shape. It has no single traditional recipe or fixed place of origin: the vegetables and cooking method vary, and they may be served raw, grilled or roasted.
Cooked layers tend to be tender with lightly browned edges, while raw vegetables give the dish more crunch. It works as a light starter or side, and can be served with grains, a lemon dressing or tahini for a more substantial plate. Its vegetables contribute fibre, with 2.5 g per 100 g. To keep the dish lighter, use oil sparingly when grilling or roasting.
How Nutritious Is Vegetable tower?
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 tower 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 tower Contain Allergens?
No known major allergens
Which Diets Is Vegetable tower 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 tower Fat Profile
SATURATED
0.86g
MONOUNSATURATED
4.04g
POLYUNSATURATED
0.96g
Omega 6:3 ratio 10.5:1
Above the ideal 4:1 (10.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.