Sauteed vegetables

Side Dish

Item Rating: 80/100

1 serving (150 grams) contains 120 calories, 2.0 grams of protein, 8.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		190.5
% Daily Value*
Total Fat		12.7 g	16%
	Saturated Fat	1.6 g	8%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		317.5 mg	13%
Total Carbohydrates		15.9 g	5%
	Dietary Fiber	4.8 g	17%
	Sugars	6.3 g
protein		3.2 g	6%
Vitamin D		0 mcg	0%
Calcium		63.5 mg	4%
Iron		1.6 mg	8%
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

Source of Calories

Fat: 114 cal (59.9%)

Protein: 12 cal (6.7%)

Carbs: 63 cal (33.4%)

About Sauteed vegetables

Sautéed vegetables are a versatile dish made by lightly cooking vegetables in a small amount of oil or butter. Common in global cuisines, including Mediterranean, Asian, and American, this cooking method preserves the flavor, texture, and nutritional value of the vegetables while adding subtle richness. The nutritional profile of sautéed vegetables depends on the combination used but typically includes a range of vitamins (like vitamin C, A, and K), minerals (e.g., potassium and magnesium), dietary fiber, and antioxidants. By lightly cooking, many nutrients are retained, making this a nutrient-dense addition to meals, whether as a side dish or a main course component.

Health Benefits

• Rich in antioxidants (e.g., beta-carotene in carrots and lycopene in tomatoes) that help combat free radicals and reduce the risk of chronic diseases.
• High in dietary fiber, which supports healthy digestion and can aid in maintaining stable blood sugar levels.
• Abundant in vitamin C (e.g., from bell peppers and broccoli), boosting the immune system and supporting collagen production.
• Contains potassium (e.g., from zucchini and spinach), which plays a key role in maintaining healthy blood pressure levels.
• Provides a variety of phytonutrients, which may have anti-inflammatory and anti-cancer properties.

Dietary Considerations

Allergens: Contains Depending on preparation, potential allergens may include butter (dairy), sesame oil, soy sauce (soy, gluten), or garlic.

Suitable for: Vegetarian, vegan (if prepared without animal products), gluten-free (if no gluten-containing ingredients are added), paleo (if oils used are compliant), mediterranean diet

Not suitable for: Low-fodmap diets (if garlic, onion, or cruciferous vegetables are used), diets avoiding nightshades (if peppers or tomatoes are included)

Selection and Storage

Store sautéed vegetables in an airtight container in the refrigerator for up to 3-4 days. Reheat gently to avoid overcooking and preserve texture.

Common Questions About Sauteed vegetables Nutrition

Are sautéed vegetables high in protein?

Sautéed vegetables are generally low in protein, with most types providing less than 3 grams of protein per serving (1 cup). However, they are rich in vitamins, minerals, and dietary fiber, depending on the vegetables used.

Can I eat sautéed vegetables on a keto diet?

Yes, sautéed vegetables can be suitable for a keto diet if you choose low-carb options like zucchini, spinach, and bell peppers, and cook them in a keto-friendly fat like olive oil or butter. Avoid starchy vegetables like potatoes or corn as they are high in carbs.

What are the health benefits of eating sautéed vegetables?

Sautéed vegetables are nutrient-dense, providing essential vitamins (like A, C, and K), minerals, and antioxidants that promote overall health. They can support immune function, improve digestion due to their fiber content, and may reduce the risk of chronic diseases when included in a balanced diet.

How much sautéed vegetables should I eat per serving?

A typical serving size is 1 cup of sautéed vegetables, which is roughly 80-100 calories depending on the type and cooking oil used. This portion provides adequate nutrients and fiber while fitting into most dietary plans.

How do sautéed vegetables compare to steamed vegetables in terms of nutrition?

Sautéed vegetables often retain more flavor due to the cooking oils used but may contain slightly more calories and fat depending on preparation. Steamed vegetables typically have fewer calories and preserve water-soluble nutrients like vitamin C better, as they avoid exposure to high heat and oil.

Data Sources & Scientific References

1. Health benefits of consuming cooked vegetables: A review

   American Journal of Clinical Nutrition

   A review of nutrient bioavailability and health benefits associated with cooked vegetable consumption.

   View source →
2. Office of Dietary Supplements: Vitamin Content in Vegetables

   NIH Office of Dietary Supplements

   Explores key vitamins found in vegetables, such as vitamins A, C, and K, and their health impacts.

   View source →