How many calories are in 1 cup of cooked mixed vegetables?: A Comprehensive Nutritional Breakdown

November 6, 2025 •

4 min read

According to data from the USDA, a single cup of cooked, frozen mixed vegetables contains approximately 59 to 109 calories, depending on the specific blend and preparation. Knowing how many calories are in 1 cup of cooked mixed vegetables helps you make informed decisions when managing your dietary intake for weight control or general health.

Quick Summary

The calorie count for 1 cup of cooked mixed vegetables varies based on the vegetables used, whether they are fresh, frozen, or canned, and the cooking method employed. The addition of fats or sauces significantly impacts the total calories. Understanding these factors allows for better dietary planning to maximize nutritional benefits while managing caloric intake.

Key Points

Calorie Variation: The number of calories in 1 cup of cooked mixed vegetables varies, typically ranging from 60 to 110 kcal, depending on the mix of ingredients.
Starchy vs. Non-Starchy Veggies: A mix heavy in starchy vegetables like corn and peas will contain more calories than a mix dominated by non-starchy options such as green beans and carrots.
Cooking Method Matters: Steaming or boiling without added fat keeps calories lowest, while sautéing or roasting with oil significantly increases them.
Frozen vs. Canned: Frozen vegetables cooked plain are often lower in calories and sodium than their canned counterparts.
Maximize Nutrition: To retain the most nutrients, opt for steaming or microwaving over boiling, as it minimizes the loss of water-soluble vitamins.
Flavor with Herbs, Not Fat: Enhance flavor with spices, herbs, or lemon juice instead of high-calorie fats to keep your mixed vegetables a low-calorie side dish.
Don't Overlook Canned: Canned vegetables are not inherently unhealthy; they can be low-calorie when rinsed and drained, but check labels for added sodium.

Factors Influencing the Calorie Count of Mixed Vegetables

The number of calories in a cup of cooked mixed vegetables is not a fixed figure. The total count can differ significantly based on several key factors. The specific vegetables in the mix, their preparation method, and whether they are fresh, frozen, or canned all play a crucial role. For instance, starchy vegetables like corn and peas have more calories and carbohydrates than less starchy options such as green beans and carrots. Understanding these variables is key to accurately tracking your caloric intake.

The Impact of Vegetable Composition

A typical mixed vegetable blend often includes a combination of carrots, peas, corn, and green beans. The ratio of these components can change the overall caloric load. A mix with more starchy corn and peas will have a higher calorie count than one dominated by green beans and carrots. For example, a cup of cooked green peas can contain over 100 calories, while a cup of cooked green beans is closer to 45 calories. This disparity shows why a generic calorie count is an estimate at best.

Fresh vs. Frozen vs. Canned Vegetables

The form of your mixed vegetables also influences the calorie content. Frozen mixed vegetables, when simply boiled and drained, often have a lower calorie count than canned versions, which can contain added sodium and occasionally sugar. Freshly cooked vegetables prepared at home offer the most control over ingredients and nutrition. When comparing these forms, it's important to read nutritional labels for packaged products and account for any added ingredients.

The Role of Cooking Method

The way mixed vegetables are cooked dramatically affects the calorie count. Simply boiling or steaming them preserves their natural low-calorie state. However, adding oil for sautéing or butter for flavor can quickly increase the calories. A single tablespoon of oil adds approximately 120 calories, fundamentally changing the nutritional profile of the dish. Roasting with a light spray of oil is a good way to enhance flavor with minimal caloric impact, while frying should be avoided if managing calories is a priority.

Comparison of Mixed Vegetable Calorie Counts

To better illustrate how different factors impact the final calorie count, consider the following comparison table. It highlights how various preparations of 1 cup of mixed vegetables can lead to different outcomes.


Preparation Method	Common Ingredients	Approximate Calories (1 cup)	Key Factors Affecting Calorie Count
Frozen (boiled/steamed)	Peas, corn, carrots, green beans	~59-109	Naturally low-calorie; no added fat during simple cooking.
Canned (drained solids)	Peas, corn, carrots, green beans, lima beans	~80	Variable, depending on manufacturer and blend. Can have added salt.
Sautéed in Oil	Any mix with 1 tbsp olive oil	~179-229 (Base + ~120)	Addition of high-calorie fat significantly increases total calories.
Roasted with Light Oil Spray	Any mix with minimal oil	~70-120	Flavor enhanced with minimal oil, making it a healthy option.
Fresh (steamed)	Any mix	Depends on the proportion of starchy veggies	High proportion of corn/peas increases calories compared to leafy greens.

Maximizing Nutrition While Minimizing Calories

To get the most nutritional bang for your buck while keeping calories low, focus on cooking methods that don't require much added fat. Steaming or microwaving vegetables is an excellent choice for preserving heat-sensitive vitamins and minerals. If you prefer more flavor, consider roasting with a small amount of oil, which can enhance the absorption of fat-soluble vitamins like Vitamin A and lycopene.

Embrace variety: Use a wide range of colorful vegetables in your mix. Different colors indicate different phytonutrients and antioxidants, providing a broader spectrum of health benefits.
Flavor without fat: Instead of butter or high-calorie sauces, use herbs, spices, lemon juice, or a light vinegar to season your vegetables. This adds flavor without the extra calories.
Don't overcook: Overcooking vegetables, especially by boiling, can cause water-soluble vitamins like Vitamin C to leach into the cooking water. Lightly steaming or microwaving for just a few minutes helps retain more nutrients and texture.
Consider low-starch options: If calorie-counting is a strict priority, focus your mix on low-starch vegetables. Broccoli, cauliflower, green beans, and leafy greens are excellent choices for bulking up a meal with minimal calories.

A Final Word on Mixed Vegetables

Mixed vegetables are a versatile and nutritious addition to any diet. By understanding the factors that influence their calorie content, you can easily incorporate them into your meals in a way that aligns with your health and fitness goals. Whether opting for a low-calorie steamed version or a slightly higher-calorie roasted dish, the benefits of increasing your vegetable intake are undeniable. Ultimately, eating more vegetables, regardless of the minor calorie variations, is a positive step towards a healthier lifestyle.

Conclusion

In summary, the calorie count for 1 cup of cooked mixed vegetables typically ranges from 60 to 110 calories, but this is a guideline influenced by several factors. The exact figure depends on the mix of starchy vs. non-starchy vegetables, whether they are fresh, frozen, or canned, and the cooking method used. Simple preparations like steaming or boiling yield the lowest calorie counts, while the addition of fats, such as oil or butter, significantly increases them. By being mindful of these variables, you can enjoy this healthy, versatile food while effectively managing your caloric intake for weight management and overall health.

Frequently Asked Questions

Not necessarily. Canned mixed vegetables can sometimes have more sodium but often have a comparable or slightly lower calorie count per cup if drained properly, compared to a starchy frozen mix. The key difference lies in potential added salt or sugar in some canned versions, which you should check on the nutrition label. Always drain and rinse canned vegetables to reduce sodium.

The lowest-calorie methods are steaming and microwaving. These techniques use heat from water vapor or microwaves rather than oil, preserving the vegetables' natural low-calorie state while retaining many of their nutrients.

A single tablespoon of oil, such as olive oil, contains roughly 120 calories. This can significantly increase the total calorie count of your mixed vegetables, so it's important to measure and use oil sparingly if you are monitoring your calorie intake.

Yes, different blends will have different calorie counts depending on the proportion of starchy vegetables like corn and peas compared to less starchy ones like green beans, carrots, and cauliflower. A blend with more corn will have more calories than one with mostly carrots.

Both fresh and frozen mixed vegetables are nutritious choices. Some research suggests that freezing vegetables preserves their nutritional content comparably to fresh produce. The best option depends on your preference, budget, and accessibility.

You can add flavor with a variety of low-calorie ingredients. Try using herbs and spices like garlic powder, black pepper, oregano, or paprika. A squeeze of lemon juice, a dash of vinegar, or a sprinkle of nutritional yeast can also provide great flavor with minimal calories.

Yes, boiling vegetables can cause some water-soluble vitamins, like Vitamin C, to leach out into the cooking water. Steaming or microwaving helps to minimize this nutrient loss, but you can also use the leftover cooking water in soups or stews to retain some of the vitamins.