Oven veggies

Side Dish

Item Rating: 84/100

1 serving (150 grams) contains 120 calories, 3.0 grams of protein, 5.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		189.3
% Daily Value*
Total Fat		7.9 g	10%
	Saturated Fat	0.8 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		315.5 mg	13%
Total Carbohydrates		23.7 g	8%
	Dietary Fiber	7.9 g	28%
	Sugars	6.3 g
protein		4.7 g	9%
Vitamin D		0 mcg	0%
Calcium		63.1 mg	4%
Iron		2.4 mg	13%
Potassium		709.8 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

Fat: 71 cal (38.5%)

Protein: 18 cal (10.2%)

Carbs: 94 cal (51.3%)

About Oven veggies

Oven veggies are a versatile dish that involves roasting a variety of vegetables in an oven, a cooking method popular across global cuisines for its ability to enhance flavor while preserving nutrients. Commonly used vegetables include carrots, broccoli, bell peppers, zucchini, and sweet potatoes. Roasting helps concentrate natural sugars, creating a caramelized exterior. Nutritionally, oven veggies are rich in dietary fiber, vitamins like C, A, and K, and minerals such as potassium and magnesium. They are naturally low in fat and contain complex carbohydrates, making them a nutrient-dense, healthy side dish or main course option suitable for various diets.

Health Benefits

• High in dietary fiber, which supports healthy digestion and aids in cholesterol control.
• Rich in vitamin C, an antioxidant that boosts the immune system and promotes healthy skin.
• Contains potassium, which helps regulate blood pressure and support heart health.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, paleo

Not suitable for: Low-fodmap (depending on vegetable types)

Selection and Storage

Store raw vegetables in a cool, dry place or in the refrigerator. Store roasted veggies in an airtight container in the fridge for up to 3-4 days.

Common Questions About Oven veggies Nutrition

Are oven-roasted veggies high in protein?

Oven-roasted vegetables are generally not high in protein as they primarily consist of carbohydrates, fiber, and essential vitamins. For example, one cup of mixed vegetables like zucchini, bell peppers, and carrots contains approximately 2-3 grams of protein. They are better appreciated for their nutrient density rather than protein content.

Can I eat oven veggies on a keto diet?

Yes, oven veggies can be suitable for a keto diet, but you should focus on low-carb vegetables such as zucchini, cauliflower, and broccoli. High-carb vegetables like potatoes or carrots should be limited. A typical serving of low-carb oven-roasted vegetables may contain around 5-7 grams of net carbs, depending on seasoning and preparation.

What are the health benefits of oven veggies?

Oven-roasted vegetables retain many essential nutrients, including fiber, antioxidants, and vitamins like A, C, and K. They support gut health, boost immune function, and may reduce inflammation due to their high nutrient content. However, over-roasting can reduce vitamin content, particularly vitamin C, so moderate cooking times are recommended.

How much oven-roasted veggies should you eat per serving?

A standard serving size of oven-roasted vegetables is usually about 1–1.5 cups, which contains approximately 80–150 calories depending on added oil or seasonings. For a balanced meal, pair them with a protein source and healthy fats.

How do oven-roasted veggies compare to steamed or raw vegetables?

Oven-roasted veggies often have richer, caramelized flavors due to the Maillard reaction, but may lose some water-soluble vitamins like vitamin C during cooking. Steamed vegetables retain more nutrients but may lack the depth of flavor. Raw vegetables preserve all nutrients but have a crunchier texture and may be harder to digest for some.

Data Sources & Scientific References