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Vegetables (Low Oil) Calories
Mixed vegetables cooked with little oil, high in fiber and vitamins, low in calories.
CALORIES
GI
POTASSIUM
FIBER
Vegetables (Low Oil) Nutrition Facts
Selected: 100 g
55
KCAL / 100G
Carbs
8.2g
· 62%
Protein
1.7g
· 13%
Fat
1.5g
· 25%
Fiber
2.7g
Vegetables (Low Oil) Vitamins & Minerals
Vitamins
Vitamin A
420µg · 47% DV
Vitamin K
38µg · 32% DV
Vitamin C
17mg · 19% DV
Folate
37µg · 9% DV
Minerals
Iron
1mg · 6% DV
Potassium ⭐
210mg · 6% DV
Phosphorus
32mg · 5% DV
Calcium
38mg · 4% DV
Vegetables (Low Oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Vegetables (Low Oil) 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 Vegetables (Low Oil) Contain Allergens?
No known major allergens
Which Diets Is Vegetables (Low Oil) 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
Vegetables (Low Oil) Fat Profile
SATURATED
0.22g
MONOUNSATURATED
0.48g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
Foods Similar to Vegetables (Low Oil)
Vegetables (Low Oil) — Frequently Asked Questions
How can I reduce nutrient loss when cooking low-oil vegetables?
Use minimal water, avoid overcooking, and keep pieces fairly large when possible. Steaming, quick sautéing, and cooking with the lid on can help preserve more heat-sensitive nutrients.
Are low-oil vegetables filling enough for a meal?
They can be satisfying because they provide fiber and volume, but they are often more filling when paired with a protein source. Beans, lentils, yogurt, eggs, tofu, fish, or chicken can make the meal more balanced.
Are low-oil vegetables better before or after a workout?
They work well before exercise as a light meal if they are not too spicy or heavy. After training, they are usually better combined with a protein-rich food to support recovery.
Can I eat low-oil vegetables at night?
Yes, they are usually a light evening option. If you tend to get hungry again quickly, pair them with protein or a whole-grain side for better staying power.
Does adding oil later change the nutrition a lot?
Yes, added oil mainly increases the total fat and energy content. A small amount of olive oil can also help absorption of some fat-soluble compounds, so the amount matters.
How long do cooked low-oil vegetables keep in the fridge?
They generally keep for up to 3 days in a sealed container in the refrigerator. Cool them promptly and reheat thoroughly before eating.
Can low-oil vegetable dishes be frozen?
Yes, many can be frozen successfully. Vegetables with very high water content, such as zucchini, may become softer after thawing.
Does cooking vegetables with little oil make them less healthy?
No, using little oil does not make vegetables less healthy. It can help keep the dish lighter while still preserving the fiber and natural nutrient profile of the vegetables.
What foods pair well with low-oil vegetables?
They pair well with protein foods such as legumes, yogurt, cheese, eggs, fish, or chicken. Whole grains like bulgur, brown rice, or whole-grain bread can also round out the meal.
Who should be a bit careful with low-oil vegetable dishes?
People with sensitive digestion may need to watch portion size if the dish contains gas-forming or very fibrous vegetables. Those with reflux or stomach irritation may also do better with milder recipes that are not too spicy, acidic, or onion-heavy.
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Nutrition data compiled from USDA FoodData Central and scientific sources.