Boiled mixed vegetables

Vegetable

Item Rating: 87/100

1 serving (100 grams) contains 35 calories, 2.0 grams of protein, 0.2 grams of fat, and 7.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		83.3
% Daily Value*
Total Fat		0.5 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		47.6 mg	2%
Total Carbohydrates		16.7 g	6%
	Dietary Fiber	7.1 g	25%
	Sugars	7.1 g
protein		4.8 g	9%
Vitamin D		0 mcg	0%
Calcium		71.4 mg	5%
Iron		2.4 mg	13%
Potassium		476.2 mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 4 cal (5.0%)

Protein: 19 cal (21.2%)

Carbs: 66 cal (73.8%)

About Boiled mixed vegetables

Boiled mixed vegetables typically include a variety of whole, fresh vegetables such as carrots, broccoli, cauliflower, peas, and beans. This preparation method is common across many cuisines worldwide including Mediterranean, Asian, and Western diets, valued for its simplicity and preservation of nutrients. Boiling vegetables enhances digestibility and retains water-soluble nutrients like Vitamin C in the cooking liquid (if consumed). Mixed boiled vegetables are low in calories, high in fiber, and provide essential vitamins, minerals, and antioxidants, promoting overall health. Nutritional profiles vary with the types of vegetables used but often include potassium, Vitamin A, folate, and a range of phytonutrients. This dish is an excellent choice for those seeking a balanced, nutrient-dense addition to meals.

Health Benefits

• High dietary fiber supports healthy digestion and reduces the risk of constipation.
• Rich in Vitamin C from vegetables like broccoli and peppers, supporting immune health and reducing oxidative stress.
• Folate from peas and spinach encourages proper cellular function and is vital during pregnancy.
• Potassium found in beans and carrots helps regulate heart function and maintains healthy blood pressure.
• Beta-carotene from carrots provides antioxidant benefits and supports healthy vision and skin.

Dietary Considerations

Allergens: Contains none commonly present, but cross-contact with allergens during preparation may occur

Suitable for: Vegetarian, vegan, gluten-free, low-calorie

Not suitable for: Low-potassium diets if high-potassium vegetables are included

Selection and Storage

Store boiled mixed vegetables in an airtight container in the refrigerator for up to 4 days. Reheat gently to avoid overcooking and nutrient loss.

Common Questions About Boiled mixed vegetables Nutrition

What is the nutritional content of boiled mixed vegetables?

Boiled mixed vegetables typically contain around 50-80 calories per cup, depending on the vegetable combination. They provide approximately 2-3 grams of protein, 2-4 grams of fiber, and are rich in vitamins A, C, K, and folate, along with potassium and antioxidants.

Are boiled mixed vegetables compatible with a keto or low-carb diet?

Boiled mixed vegetables can be compatible with keto or low-carb diets, but it depends on the specific vegetables used. Non-starchy vegetables like broccoli, zucchini, and spinach are ideal, as they are low in net carbs, typically under 5 grams per cup.

What are the health benefits of eating boiled mixed vegetables?

Boiled mixed vegetables offer numerous health benefits, including improved digestion due to their fiber content, enhanced immunity from vitamins like C and A, and lower risk of chronic diseases due to their antioxidants. They are also low in calories, supporting weight management.

What is the recommended portion size for boiled mixed vegetables?

A standard serving size of boiled mixed vegetables is around 1 cup, which provides a balanced amount of nutrients without excess calories. For daily vegetable intake, aim for 2-3 cups of vegetables total as part of a healthy diet.

How do boiled mixed vegetables compare to steamed vegetables in nutrition?

Boiled and steamed vegetables are nutritionally similar, but steaming generally retains more vitamins and minerals, especially water-soluble ones like vitamin C. Boiling can lead to nutrient loss in the cooking water, making steaming the slightly healthier option for preserving nutrients.

Data Sources & Scientific References