1 serving (100 grams) contains 35 calories, 2.0 grams of protein, 0.2 grams of fat, and 7.0 grams of carbohydrates.
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Nutrition Information
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 | 1.7 mg | 9% | |
| 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
About Steamed mixed vegetables
Steamed mixed vegetables are a nutritious medley typically including broccoli, carrots, zucchini, cauliflower, and green beans, popular in global cuisines as a side dish or standalone meal component. This preparation method retains nutrients while minimizing added fats, making it ideal for healthy eating. Steaming prevents nutrient loss common with boiling and preserves the natural flavors and textures. These vegetables are low in calories, high in dietary fiber, and packed with essential vitamins and minerals such as Vitamins A, C, and K, potassium, and antioxidants. Originating largely from a focus on health-focused eating trends, they appear frequently in Mediterranean, Asian, and Western cuisines due to their versatility and health benefits.
Health Benefits
- Supports immune function due to high Vitamin C content in vegetables like broccoli and cauliflower.
- Improves digestion through dietary fiber found in carrots and green beans.
- Promotes eye health because of beta-carotene in carrots, which converts into Vitamin A.
- Helps maintain strong bones through Vitamin K content from green vegetables like broccoli and zucchini.
- Aids in regulating blood pressure due to potassium present in zucchini and cauliflower.
Dietary Considerations
Selection and Storage
Store raw vegetables in the refrigerator in a sealed container for up to 5-7 days. Once steamed, consume within 3-4 days, keeping them in an airtight container to maintain freshness.
Common Questions About Steamed mixed vegetables Nutrition
Are steamed mixed vegetables high in protein?
Steamed mixed vegetables are not particularly high in protein. On average, a 1-cup serving of mixed vegetables contains around 4 grams of protein, making them a better source of vitamins and fiber than protein. They can complement a high-protein diet but aren't significant on their own for protein intake.
Can I eat steamed mixed vegetables on a keto diet?
Steamed mixed vegetables can be compatible with a keto diet, depending on the composition of the mix. Non-starchy vegetables like broccoli, cauliflower, and zucchini are keto-friendly, while starchy vegetables like carrots and corn should be limited. A 1-cup serving typically contains 10-15 grams of net carbs, so portion control is key.
What are the health benefits of steamed mixed vegetables?
Steamed mixed vegetables are rich in essential nutrients like Vitamin A, Vitamin C, potassium, and dietary fiber. Steaming helps retain these nutrients better than boiling, making them a great option for supporting immune function, digestion, and overall health. They are also low in fat and calories, which supports weight management.
How much steamed mixed vegetables should I eat per serving?
A standard serving size is 1 cup of steamed mixed vegetables, which contains approximately 50-80 calories depending on the mix. If they are the primary vegetable side for your meal, aim for 1.5 to 2 cups. For a balanced diet, include other food groups like lean protein and healthy fats.
How do steamed mixed vegetables compare to frozen vegetables?
Steamed fresh mixed vegetables often have a slightly better texture and flavor than frozen vegetables but are nutritionally similar. Frozen mixed vegetables are typically flash-frozen soon after harvest, which preserves most nutrients. Either option provides a healthy and convenient way to enjoy vegetables.
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 Agriculture and Health and Human ServicesDiscusses the health benefits of consuming vegetables, including mixed vegetables, and their role in a balanced diet.
- Vegetable and Fruit Intake and Risk of Chronic DiseaseAmerican Journal of Clinical NutritionExamines the role of vegetable consumption, including mixed options, in reducing the risk of chronic diseases.
- Vegetables: Nutritional Value and Recommended IntakeHarvard T.H. Chan School of Public HealthOutlines the nutritional benefits of vegetables, with emphasis on variety and preparation methods like steaming.
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.
