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Mixed Steamed Vegetables Calories
Low-calorie, fiber-rich mixed vegetables, high in vitamins and minerals
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Mixed Steamed Vegetables (120 g) has 46 calories. That works out to 38 calories per 100 g. It contains 8.6 g of carbs, 2.6 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 35 (low), so it raises blood sugar slowly.
Mixed Steamed Vegetables Nutrition Facts
Selected: 1 cup (medium) · 120 g
46
KCAL / 120G
Carbs
8.6g
· 3% DV
Protein
2.6g
· 5% DV
Fat
0.4g
· 1% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 71% · Protein 21% · Fat 8%
Mixed Steamed Vegetables nutrition facts table · 1 cup (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 46 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 43 mg | 2% |
| Total carbohydrate | 8.6 g | 3% |
| Fiber | 3.4 g | 12% |
| 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 Cup of Mixed Steamed Vegetables?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 120 g | 46 kcal |
| 1 cup (small) | 80 g | 30 kcal |
| 100 g | 100 g | 38 kcal |
| 1 piece (medium) | 100 g | 38 kcal |
| 1 serving (medium) | 150 g | 57 kcal |
| 1 cup (large) | 180 g | 68 kcal |
| 1 serving (large) | 200 g | 76 kcal |
| 1 bottle (large) | 250 g | 95 kcal |
Calculated from 38 calories per 100 g.
Frequently Asked Questions About Mixed Steamed Vegetables
How do you steam mixed vegetables without a steamer?
You can steam mixed vegetables in a covered saucepan using a heatproof colander or metal sieve set above a small amount of simmering water. Keep the vegetables above the water, and make sure the lid traps the steam without letting the pan boil dry.
What vegetables go well together in mixed steamed vegetables?
Broccoli, cauliflower, carrots, green beans, and zucchini make a good mix of mixed steamed vegetables. Cut them to similar sizes, but add denser vegetables first and quicker-cooking ones later so everything finishes tender at about the same time.
How long should you steam mixed vegetables?
Mixed steamed vegetables usually take about 5–10 minutes, depending on the vegetables and how large the pieces are. Check them with a fork as they cook; remove them when tender but still slightly firm to avoid a soggy mix.
How do you keep mixed steamed vegetables from getting soggy?
To keep mixed steamed vegetables crisp-tender, avoid overcrowding the basket and start checking them before they look fully done. Add quick-cooking vegetables later than dense ones, then take the batch off the heat promptly rather than leaving it covered over hot water.
Can you steam frozen mixed vegetables without thawing them?
Yes, you can steam frozen mixed vegetables straight from the freezer. Spread them out so steam can circulate, and allow a little extra cooking time compared with fresh vegetables. Avoid thawing them first, which can make the finished vegetables watery.
How do you season mixed steamed vegetables?
Season mixed steamed vegetables after cooking with lemon juice, olive oil, black pepper, herbs, or a little grated Parmesan. Adding seasoning at the end keeps the vegetables from sitting in extra liquid and lets you adjust the flavor without masking the different vegetables.
How long do mixed steamed vegetables last in the fridge?
Mixed steamed vegetables keep for about 3–4 days in a covered container in the refrigerator. Refrigerate them promptly after cooking, and discard them if they develop an unusual smell, visible mold, or a slimy texture.
Can you reheat mixed steamed vegetables?
Yes, mixed steamed vegetables can be reheated in a microwave or in a skillet with a splash of water. Heat only until hot, since prolonged reheating can make the vegetables mushy. Reheat just the portion you plan to eat.
Do mixed steamed vegetables lose nutrients when cooked?
Some nutrients can be lost during cooking, but steaming generally uses less water than boiling, which helps limit the loss of water-soluble vitamins. Briefly steaming mixed vegetables until just tender is a practical way to preserve both texture and nutrients.
Are mixed steamed vegetables good for weight loss?
Mixed steamed vegetables can fit well into a weight-loss meal because their fiber and volume can make a plate more filling. Pair them with a protein source, and use modest amounts of oil or rich sauces so the meal stays balanced.
Mixed Steamed Vegetables Vitamins & Minerals
Vitamins
Vitamin A
504µg · 56% DV
Vitamin K
45.6µg · 38% DV
Vitamin C
21.6mg · 24% DV
Folate
57.6µg · 14% DV
Minerals
Manganese
0.22mg · 10% DV
Potassium ⭐
312mg · 9% DV
Copper
0.07mg · 8% DV
Phosphorus
50mg · 7% DV
Sodium
43mg · 2% DV
Mixed Steamed Vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed Steamed Vegetables
To burn the 46 calories in 1 cup (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 Mixed Steamed Vegetables?
Mixed Steamed Vegetables are a simple side made by cooking a combination of vegetables over steam until tender. The mix can vary with the season and what is available, so the exact colours and textures differ; steaming keeps the vegetables distinct rather than turning them into a sauce or mash.
They work alongside fish, meat or a plant-based main, and can be finished with lemon, herbs or a little olive oil. A familiar side in many cuisines, they also fit easily into everyday meals in English-speaking households. They are low in calories and provide fibre; a 100 g portion has 38 calories. For a more substantial plate, pair them with grains or beans, or keep the serving light with a squeeze of lemon.
How Nutritious Is Mixed Steamed 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 Mixed Steamed 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 Mixed Steamed Vegetables Contain Allergens?
No known major allergens
Which Diets Is Mixed Steamed 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
Mixed Steamed Vegetables Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.