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Boiled vegetables Calories
Rich in vitamins and minerals, low calorie, high fiber
CALORIES
GI
POTASSIUM
FIBER
Boiled vegetables Nutrition Facts
Selected: 100 g
38
KCAL / 100G
Carbs
7.2g
· 72%
Protein
2.1g
· 21%
Fat
0.3g
· 7%
Fiber
2.8g
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
Boiled vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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
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.
Foods Similar to Boiled vegetables
Boiled vegetables — Frequently Asked Questions
How can boiled vegetables be made more flavorful?
Cook them only until just tender, then add ingredients such as olive oil, lemon juice, garlic, herbs, yogurt, or spices. Avoid prolonged boiling, which can dilute both flavor and texture.
Does boiling vegetables reduce their vitamin content?
It can reduce heat-sensitive and water-soluble nutrients, especially vitamin C and some B vitamins. Using a small amount of water, cooking briefly, and reusing the cooking liquid in soup can help limit losses.
Should you use the water left after boiling vegetables?
If the vegetables were well washed and the water is not overly salty, it can be used in soups, sauces, or grains. It may contain some nutrients that leached out during cooking.
Why do boiled vegetables become mushy and bland?
Overcooking is usually the cause. Add vegetables to already boiling water, check them early, and drain them as soon as they are tender.
How long do cooked boiled vegetables keep in the fridge?
Cool them promptly, store them in an airtight container, and eat them within about 3 to 4 days. Do not leave cooked vegetables at room temperature for extended periods.
Can boiled vegetables be frozen?
Yes. Freeze them once cooled, preferably after a brief cook rather than a long boil; their texture may soften after thawing, so they work especially well in soups, omelets, stews, and sauces.
What pairs well with boiled vegetables for a more filling meal?
Combine them with beans, lentils, eggs, fish, tofu, yogurt, or another protein-rich food. Olive oil or a tahini-based dressing can add flavor and may help the body absorb certain fat-soluble plant compounds.
Are boiled vegetables always healthier than raw vegetables?
No single form is always better. Raw vegetables can retain more heat-sensitive nutrients, while cooking can make some compounds, such as lycopene in tomatoes, easier for the body to use.
Are boiled vegetables good before or after a workout?
On their own, they are usually not substantial enough for fueling or recovery. Pair them with a carbohydrate source before training if tolerated, and with protein after training to make a more complete meal.
Who should be cautious with boiled vegetables?
People prescribed a low-potassium diet for kidney disease may need to limit certain vegetables and should follow individual medical advice. People taking warfarin should also keep their intake of vitamin K-rich leafy greens reasonably consistent rather than changing it suddenly.
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Nutrition data compiled from USDA FoodData Central and scientific sources.