1 serving (100 grams) contains 50 calories, 2.0 grams of protein, 0.5 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
119.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.2 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 476.2 mg | 20% | |
| Total Carbohydrates | 23.8 g | 8% | |
| Dietary Fiber | 9.5 g | 33% | |
| Sugars | 7.1 g | ||
| protein | 4.8 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 95.2 mg | 7% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 714.3 mg | 15% | |
* 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
Source of Calories
About Cooked vegetables
Cooked vegetables are a staple in many cuisines worldwide, ranging from European to Asian, African, and Latin American cultures. Cooking methods such as steaming, boiling, roasting, or sautéing can enhance the flavors, textures, and digestibility of vegetables. While some nutrients like vitamin C may diminish with cooking, others, such as lycopene in tomatoes or beta-carotene in carrots, become more bioavailable. Cooked vegetables are typically low in calories, high in dietary fiber, and rich in a variety of vitamins and minerals, including potassium, vitamin K, and antioxidants, depending on the type of vegetable and preparation method. A typical serving provides essential nutrients that support overall health, making cooked vegetables a versatile and nutrient-dense addition to any meal.
Health Benefits
- Improves digestion and bowel health due to high fiber content, supporting gut health and regularity.
- Enhances antioxidant intake with compounds like beta-carotene (found in carrots and sweet potatoes) and lycopene (in tomatoes), which may reduce cancer risk.
- Supports heart health thanks to the potassium found in vegetables like spinach and broccoli, which helps regulate blood pressure.
Dietary Considerations
Selection and Storage
Store cooked vegetables in an airtight container in the refrigerator and consume within 3-5 days to maintain freshness and nutritional value. Reheat thoroughly before serving.
Common Questions About Cooked vegetables Nutrition
Are cooked vegetables high in protein?
Cooked vegetables are generally not high in protein. For example, a cup of cooked spinach contains about 5 grams of protein, while a cup of cooked broccoli has around 2.5 grams. They are better sources of vitamins and fiber rather than being a major source of protein.
Can I eat cooked vegetables on a keto diet?
Yes, you can eat most cooked vegetables on a keto diet, but focus on low-carb options like spinach, zucchini, and cauliflower. Avoid starchy vegetables like potatoes or corn, as they are higher in carbs. For example, a cup of cooked spinach has about 4 grams of carbs, making it suitable for keto meals.
What are the health benefits of eating cooked vegetables?
Cooked vegetables are rich in essential vitamins (like vitamin C and K), minerals (like potassium and magnesium), and antioxidants. Cooking can make some nutrients, such as beta-carotene in carrots or lycopene in tomatoes, more bioavailable. However, overcooking may destroy some heat-sensitive nutrients like vitamin C.
How much cooked vegetables should I eat per day?
The USDA recommends consuming at least 2 to 3 cups of vegetables daily, including cooked options. A serving size of cooked vegetables is typically 1/2 cup, so aim for 4 to 6 servings to meet your daily vegetable intake goals.
How do cooked vegetables compare to raw vegetables nutritionally?
Cooked vegetables can have slightly different nutrient profiles than raw vegetables. Cooking increases the bioavailability of certain nutrients like beta-carotene and lycopene. However, it may reduce heat-sensitive nutrients, such as vitamin C. Both raw and cooked vegetables have unique benefits and should be incorporated into a balanced diet.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Dietary Guidelines for Americans, 2020-2025: VegetablesU.S. Department of Health and Human Services and U.S. Department of AgricultureHighlights the importance of cooked and raw vegetables as part of a healthy diet.
- Vegetables and Nutrition: Composition and Health BenefitsHarvard T.H. Chan School of Public HealthDiscusses the nutritional value and health benefits of consuming cooked vegetables.
- Increased vegetable intake and reduced risk of chronic diseasesAmerican Journal of Clinical NutritionExplores the role of cooked and raw vegetables in preventing chronic diseases.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
