Food guide

Mixed Vegetables

Mixed Vegetables is an everyday vegetable or savoury staple used in home cooking worldwide.

VegetablesPlant-Based

Mixed Vegetables, a nutrient-dense vegetables food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of mixed vegetables for fair comparison. Typical serving: 100 g — 65 kcal per 100 g serving.

Nutrition information for Mixed Vegetables
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	65 kcal	65 kcal	100 kcal
Protein	2.9 g	2.9 g	4.5 g
Carbohydrate	13.1 g	13.1 g	20.2 g
Fat	0.2 g	0.2 g	0.3 g
Fibre	4.4 g	4.4 g	6.8 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of mixed vegetables, with a typical serving and FDA Daily Value for adults.

Micronutrients for Mixed Vegetables
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	214 µg	214 µg	24%
Vitamin C	3.2 mg	3.2 mg	4%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.38 mg	0.38 mg	3%
Vitamin K	23.5 µg	23.5 µg	20%
Thiamin	0.071 mg	0.071 mg	6%
Riboflavin	0.12 mg	0.12 mg	9%
Niacin	0.85 mg	0.85 mg	5%
Vitamin B6	0.074 mg	0.074 mg	4%
Folate	19 µg	19 µg	5%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.15 mg	0.15 mg	3%
Choline	24.1 mg	24.1 mg	4%
Minerals
Calcium	25 mg	25 mg	2%
Iron	0.82 mg	0.82 mg	5%
Magnesium	22 mg	22 mg	5%
Phosphorus	51 mg	51 mg	4%
Potassium	169 mg	169 mg	4%
Sodium	35 mg	35 mg	2%
Zinc	0.49 mg	0.49 mg	4%
Selenium	0.3 µg	0.3 µg	<1%
Copper	0.083 mg	0.083 mg	9%
Manganese	0.38 mg	0.38 mg	17%

Source: USDA FoodData Central — Vegetables, mixed, frozen, cooked, boiled, drained, without salt

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat mixed vegetables?

Micronutrients for relatively few calories when portions stay reasonable.
Mixed Vegetables is an everyday vegetable or savoury staple used in home cooking worldwide.

How to include it

Cook simply with olive oil and an acid, or eat raw where appropriate.
Typical pairing ideas: Olive oil, Garlic, Lemon.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.