1 cup (medium) of Boiled vegetables (120 g) has 46 calories. That works out to 38 calories per 100 g. It contains 8.6 g of carbs, 2.5 g of protein, 0.4 g of fat and 3.4 g of fiber. Its 504 µg of Vitamin A covers 56% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.

What is Boiled vegetables?

Boiled vegetables are a simple dish made by cooking vegetables such as carrots, potatoes, broccoli and cauliflower in water until tender. The mix varies with the season and what is on hand; it is a familiar home-cooked side across many cuisines rather than a dish tied to one place.

The vegetables taste mild and fresh, with soft edges and a juicy texture. Serve them alongside grilled fish or meat, or dress them with olive oil, lemon and herbs; they also work well folded into a grain bowl. They provide fibre and a range of vitamins and minerals, while remaining light at 38 calories per 100 g. For a more filling meal, pair them with beans, eggs or whole grains, and season to taste rather than relying on heavy sauces.

Boiled vegetables Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

7.2g

· 3% DV

Protein

2.1g

· 4% DV

Fat

0.3g

· 0% 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 72% · Protein 21% · Fat 7%

Boiled vegetables Vitamins & Minerals

Vitamins

Vitamin A

420µg · 47% DV

Vitamin K

32µg · 27% DV

Vitamin C

13mg · 14% DV

Folate

38µg · 10% DV

Minerals

Iron

1mg · 6% DV

Potassium ⭐

210mg · 6% DV

Phosphorus

38mg · 5% DV

Calcium

38mg · 4% DV

How Nutritious Is Boiled vegetables?

Nutrient density

High

75/ 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

53/ 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.

Boiled vegetables Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

3.6

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Boiled vegetables

To burn the 38 calories in 100 g:

🚶

9min

Walking (5 km/h)

🏃

4min

Running (8 km/h)

🚴

5min

Cycling

🏊

4min

Swimming

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

Is Boiled 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 Boiled vegetables 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 Boiled 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

Boiled vegetables Fat Profile

SATURATED

0.05g

MONOUNSATURATED

0.04g

POLYUNSATURATED

0.07g

⚖️

Omega 6:3 ratio 1.3:1

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

Compare Boiled vegetables

🥦🥕🥔vs🍅

Boiled vegetables vs Tomato20 kcal more per 100 g

→🥦🥕🥔vs🥗

Boiled vegetables vs Mixed Green Salad20 kcal more per 100 g

→🥦🥕🥔vs🫑

Boiled vegetables vs Red Pepper7 kcal more per 100 g

→🥦🥕🥔vs🥄

Boiled vegetables vs Boiled Beetroot6 kcal fewer per 100 g

→

Foods Similar to Boiled vegetables

🍅

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 Boiled vegetables

How long should you boil vegetables?

Boil vegetables only until they are tender enough to pierce easily with a fork; cooking times vary by type and size. Start dense vegetables such as potatoes and carrots first, then add quicker-cooking broccoli or cauliflower so the whole batch does not turn mushy.

Do boiled vegetables lose their nutrients?

Yes, some nutrients—especially vitamin C and certain B vitamins—can leach into the cooking water. Use as little water as practical, avoid prolonged boiling, and add the cooking liquid to soup or sauce rather than pouring it away.

Are boiled vegetables healthy to eat every day?

Yes, boiled vegetables can be part of everyday meals and provide fiber along with vitamins and minerals. Vary the vegetables you use, since boiling can reduce some heat-sensitive nutrients and different vegetables provide different nutrients.

Can you freeze boiled vegetables?

Yes, you can freeze boiled vegetables, although they may become softer after thawing. Slightly undercook them, cool them promptly, and freeze them in airtight portions; they work especially well in soups, stews, and casseroles after thawing.

Why do boiled vegetables turn mushy?

Boiled vegetables turn mushy when they cook for too long or are left sitting in hot water after they are tender. Cut pieces evenly, add vegetables according to their cooking time, and drain them as soon as they reach the texture you want.

Is steaming vegetables better than boiling them?

Steaming often preserves more water-soluble vitamins because the vegetables do not sit in cooking water. Boiling is still a useful method, especially if you use the liquid in another dish instead of discarding nutrients that have leached into it.

Can you boil different vegetables together?

Yes, you can boil a mixed batch, but add each vegetable at the right time. Potatoes and carrots need a head start compared with broccoli and cauliflower; adding everything at once usually leaves some pieces overcooked while others are still firm.

What can you add to boiled vegetables to make them taste better?

Add lemon juice, black pepper, garlic, fresh herbs, or a little olive oil after draining. These brighten the mild flavor without masking it, and tossing the vegetables while warm helps the seasonings coat them evenly.

How long do boiled vegetables last in the fridge?

Boiled vegetables keep for about 3–4 days in a covered container in the refrigerator. Refrigerate them promptly after cooking, and reheat only the portion you plan to eat rather than repeatedly warming the whole batch.

Are boiled vegetables good for weight loss?

Yes, boiled vegetables can support a filling meal because their fiber and water add volume. Keep them from becoming a calorie-heavy side by limiting creamy sauces and large amounts of butter or oil; herbs, spices, and lemon are lighter ways to add flavor.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 30, 2026