Vegetable pan

Dinner

Item Rating: 82/100

1 serving (200 grams) contains 150 calories, 5.0 grams of protein, 5.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		176.5
% Daily Value*
Total Fat		5.9 g	7%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		352.9 mg	15%
Total Carbohydrates		23.5 g	8%
	Dietary Fiber	4.7 g	16%
	Sugars	5.9 g
protein		5.9 g	11%
Vitamin D		0 mcg	0%
Calcium		58.8 mg	4%
Iron		1.8 mg	10%
Potassium		470.6 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

Source of Calories

Fat: 53 cal (31.1%)

Protein: 23 cal (13.8%)

Carbs: 94 cal (55.1%)

About Vegetable pan

Vegetable pan dishes are versatile and nutritious meals originating from various global cuisines, including Mediterranean, Asian, and European traditions. These dishes typically feature a mix of colorful vegetables such as bell peppers, zucchini, broccoli, carrots, tomatoes, onions, and leafy greens, stir-fried or roasted with light seasoning and healthy fats like olive oil. Rich in dietary fiber, vitamins, and minerals, vegetable pans are low in calories while offering essential nutrients like Vitamin C, Vitamin A, potassium, and antioxidants. This makes them a popular choice for balanced eating patterns, complementing both vegetarian and omnivorous diets. Because of their customizable nature, vegetable pans can suit a range of dietary preferences and ingredient availability, offering a no-waste cooking option that is both flavorful and health-enhancing.

Health Benefits

• Rich in Vitamin C from ingredients like bell peppers and broccoli, which supports immune function and skin health.
• High in dietary fiber from vegetables like zucchini and carrots, promoting digestive health and satiety.
• Contains potassium from ingredients like tomatoes and spinach, essential for maintaining healthy blood pressure.
• Offers antioxidants, such as beta-carotene from carrots, which help combat oxidative stress and support eye health.
• Low in calories and free of cholesterol, making it an excellent choice for weight management and heart health.

Dietary Considerations

Allergens: Contains none (unless specific dressings or seasonings contain allergens such as nuts, soy, or dairy)

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

Selection and Storage

Store raw vegetables in a cool, dry place or refrigerate at 40°F (4°C). Cooked vegetable pan leftovers can be refrigerated in an airtight container for up to 3 days. Reheat thoroughly before consumption.

Common Questions About Vegetable pan Nutrition

Is a vegetable pan high in protein?

A vegetable pan is typically low in protein, providing around 2-3 grams of protein per cup depending on the mix of vegetables used. For a protein boost, you can add ingredients like tofu, beans, or chicken if your diet allows.

Can I eat a vegetable pan on a keto diet?

Yes, a vegetable pan can be keto-friendly if made with low-carb vegetables like zucchini, broccoli, spinach, and peppers. Avoid starchy vegetables like potatoes and corn to keep the net carbs low, ideally under 10 grams per serving.

What are the health benefits or concerns of eating a vegetable pan?

A vegetable pan is rich in vitamins C, A, and K, along with dietary fiber, which supports digestion and overall health. However, if prepared with excessive oil or creamy sauces, the calorie and fat content can increase significantly, which may not be ideal for all diets.

What is the recommended serving size for a vegetable pan?

A standard serving size of a vegetable pan is about 1 cup, which typically contains 50-100 calories depending on the vegetables and cooking methods used. This can serve as a side dish or part of a main meal when paired with protein or grains.

How does a vegetable pan compare to a salad in terms of nutrition?

A vegetable pan is usually richer in flavor and warmth due to cooking, which can enhance the bioavailability of certain nutrients like lycopene in tomatoes. However, a raw salad retains more vitamin C and folate, making both options complementary rather than directly comparable.

Data Sources & Scientific References