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Air Fried Vegetables Calories
Mixed vegetables cooked in air fryer, low fat, high fiber.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Air Fried Vegetables (120 g) has 78 calories. That works out to 65 calories per 100 g. It contains 13.8 g of carbs, 2.6 g of protein, 1.4 g of fat and 4.6 g of fiber. Its 420 µg of Vitamin A covers 47% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Air Fried Vegetables Nutrition Facts
Selected: 1 serving (medium) · 120 g
78
KCAL / 120G
Carbs
13.8g
· 5% DV
Protein
2.6g
· 5% DV
Fat
1.4g
· 2% DV
Fiber
4.6g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 71% · Protein 13% · Fat 16%
Air Fried Vegetables nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 78 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.22 g | 1% |
| Trans fat | 0 g | |
| Sodium | 54 mg | 2% |
| Total carbohydrate | 13.8 g | 5% |
| Fiber | 4.6 g | 16% |
| Protein | 2.6 g | 5% |
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 Air Fried Vegetables?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 78 kcal |
| 1 piece (small) | 60 g | 39 kcal |
| 1 serving (small) | 80 g | 52 kcal |
| 100 g | 100 g | 65 kcal |
| 1 piece (medium) | 100 g | 65 kcal |
| 1 cup (medium) | 110 g | 72 kcal |
| 1 piece (large) | 150 g | 98 kcal |
| 1 cup (large) | 160 g | 104 kcal |
| 1 serving (large) | 180 g | 117 kcal |
| 1 pack (jumbo) | 250 g | 163 kcal |
Calculated from 65 calories per 100 g.
Frequently Asked Questions About Air Fried Vegetables
What vegetables work best for air-fried vegetables?
Broccoli, bell peppers, zucchini, red onion, carrots, and cauliflower all work well for air-fried vegetables. Cut them into similar-sized pieces, and cook especially firm vegetables separately if they need noticeably longer than the others.
Can you cook frozen vegetables as air-fried vegetables?
Yes, frozen vegetables can be cooked in an air fryer without thawing first. Spread them out so moisture can escape, expect them to take longer than fresh pieces, and check that they are hot and tender before serving.
Do air-fried vegetables need to be preheated?
Preheating helps air-fried vegetables start browning as soon as they go in, but it is not essential. If you skip it, allow a little extra cooking time and check the vegetables for color and tenderness before taking them out.
How do you stop air-fried vegetables from sticking to the basket?
To keep air-fried vegetables from sticking, lightly coat the basket or use a suitable perforated liner, while leaving the air vents uncovered. A small amount of oil on the vegetables can also help them release more easily.
What should you serve with air-fried vegetables?
Air-fried vegetables pair well with rice, grains, pasta, or a protein such as tofu, beans, eggs, fish, or chicken. A yogurt, tahini, or lemon-based sauce adds moisture and turns them into a more complete meal.
How big should you cut vegetables for the air fryer?
Cut vegetables for the air fryer into evenly sized pieces, roughly bite-sized, so they cook at a similar rate. Keep smaller vegetables such as broccoli florets slightly larger if they tend to brown before the denser pieces are ready.
Can you season air-fried vegetables after cooking?
Yes, you can season air-fried vegetables after cooking, especially with fresh herbs, lemon juice, or grated cheese. Add dry spices before cooking so their flavor has time to cling to the vegetables and develop with the heat.
How long do leftover air-fried vegetables last in the fridge?
Leftover air-fried vegetables keep for about 3–4 days in the refrigerator when stored promptly in a covered container. Reheat only the portion you plan to eat, and discard them if they smell or look spoiled.
Are air-fried vegetables healthy?
Yes, air-fried vegetables can be a nutritious way to eat vegetables, especially when you use little oil and avoid heavy coatings. Their nutritional value still depends on the vegetables and any sauces or toppings added.
Can you put parchment paper under air-fried vegetables?
Yes, perforated parchment made for air fryers can be used under air-fried vegetables, but it must not block airflow. Put the paper in only with food on top so it cannot lift into the heating element.
Air Fried Vegetables Vitamins & Minerals
Vitamins
Vitamin A
420µg · 47% DV
Vitamin K
45.6µg · 38% DV
Vitamin C
26.4mg · 29% DV
Vitamin E
1.8mg · 12% DV
Minerals
Copper
0.08mg · 9% DV
Potassium ⭐
264mg · 8% DV
Manganese
0.16mg · 7% DV
Phosphorus
46mg · 7% DV
Sodium
54mg · 2% DV
Air Fried Vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Air Fried Vegetables
To burn the 78 calories in 1 serving (medium) (120 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 Air Fried Vegetables?
Air Fried Vegetables are a simple mix of vegetables cooked in a countertop air fryer, where circulating hot air browns their edges with little oil. The pictured combination includes broccoli, red and yellow bell pepper, zucchini and red onion, though you can use whatever is in season or on hand. Cut the pieces to a similar size so they cook evenly.
The result is tender in the middle, with lightly crisp, browned edges and the vegetables’ natural sweetness. Serve them as a side with a main dish, tuck them into a grain bowl, or offer them with a dip as a snack. They bring fibre with relatively little fat: a 100 g serving has 3.8 g of fibre. For an easy lighter meal, pair them with beans or another protein, and use just enough oil to coat.
How Nutritious Is Air Fried Vegetables?
Nutrient density
Very 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 Air Fried Vegetables 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 Air Fried Vegetables Contain Allergens?
No known major allergens
Which Diets Is Air Fried Vegetables 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
Air Fried Vegetables Fat Profile
SATURATED
0.22g
MONOUNSATURATED
0.41g
POLYUNSATURATED
0.23g
Omega 6:3 ratio 3.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.