Vegetable skewers

Appetizer

Item Rating: 85/100

1 serving (150 grams) contains 50 calories, 2.0 grams of protein, 0.5 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		79.4
% Daily Value*
Total Fat		0.8 g	1%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		15.9 mg	0%
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		47.6 mg	3%
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

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 7 cal (8.6%)

Protein: 12 cal (15.3%)

Carbs: 63 cal (76.1%)

About Vegetable skewers

Vegetable skewers are a versatile dish originating from global cuisines, popular in Mediterranean, Middle Eastern, and barbecue-style cooking. Traditionally prepared by threading fresh, colorful vegetables onto skewers and grilling or roasting them, they are naturally low in calories, high in fiber, and rich in essential vitamins and minerals. Common ingredients include zucchini, bell peppers, cherry tomatoes, mushrooms, and onions, making this dish a nutrient-dense option. A typical serving of vegetable skewers provides important vitamins such as vitamin C, vitamin A, and folate, as well as antioxidants and phytonutrients that support overall health. They are also low in fat and free from cholesterol, ideal for those looking for a plant-based or heart-healthy option.

Health Benefits

• Rich in vitamin C (found in bell peppers and tomatoes), which supports immune function and skin health.
• High in dietary fiber, aiding digestion and promoting a healthy gut microbiome.
• Contains antioxidants like beta-carotene (in zucchini and carrots), which help combat oxidative stress and reduce the risk of chronic diseases.
• Low in calories and cholesterol-free, making them suitable for a weight management or heart-healthy diet.
• Provides potassium (in mushrooms and zucchini) to support healthy blood pressure and muscle function.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-calorie, heart-healthy, mediterranean diet

Selection and Storage

Store prepped vegetables in an airtight container in the refrigerator for up to 3 days. Assemble skewers just before cooking to maintain freshness, and ensure they are grilled or roasted thoroughly for optimal flavor.

Common Questions About Vegetable skewers Nutrition

What is the nutritional content of vegetable skewers?

Vegetable skewers are low in calories, typically containing around 50–100 calories per serving (depending on the vegetables used). They are rich in dietary fiber, vitamins like A and C, and various minerals such as potassium and magnesium. However, protein content is minimal, generally less than 2 grams per skewer unless paired with protein-rich additions.

Are vegetable skewers compatible with a keto or low-carb diet?

Vegetable skewers can be compatible with a low-carb diet if they emphasize low-carb vegetables like zucchini, bell peppers, and mushrooms. However, vegetables like corn or starchy additions such as potatoes should be avoided on strict keto since they are higher in carbohydrates. Always calculate the total net carbs based on the vegetables used.

What are the health benefits of vegetable skewers?

Vegetable skewers provide a variety of vitamins and antioxidants that support overall health. They are an excellent source of fiber, which aids digestion and promotes heart health. Grilling vegetables also enhances their flavor without adding excessive fat, although over-charring can potentially form harmful compounds, so it's best to grill with care.

How many vegetable skewers should I serve per person?

For a main meal, plan to serve 2–3 vegetable skewers per person, assuming each contains a mix of vegetables totaling about 1 cup per skewer. As a side dish, 1–2 skewers per person should be sufficient. Adjust portions based on the presence of additional protein or carbohydrate-based dishes in the meal.

How do vegetable skewers compare to roasted vegetables?

Vegetable skewers and roasted vegetables are similar in terms of nutritional value, but skewers are typically grilled, which can lend a smoky flavor without needing much oil. Roasted vegetables may use more oil and can have a softer texture. Skewers are ideal for outdoor cooking or as a fun presentation, while roasting is more convenient for larger batches.

Data Sources & Scientific References