How many calories are in 2 cups of mixed veggies?

November 21, 2025 •

4 min read

The calorie count for 2 cups of mixed vegetables can range significantly, typically falling between 90 and 220 calories, depending on preparation. For instance, a plain, frozen mix will have fewer calories than a canned version with added salt, or a restaurant version with added butter and sauces. Understanding these variations is key to accurately tracking your caloric intake from this healthy food source.

Quick Summary

The calorie count for 2 cups of mixed vegetables varies significantly based on preparation, with frozen and canned versions offering different nutritional profiles and caloric content. Key factors include added oils or sauces, salt levels, and the specific vegetables in the mix. The final count can range from under 100 to over 200 calories.

Key Points

Variable Caloric Count: The calorie content of 2 cups of mixed veggies is not fixed; it ranges widely from roughly 90 to 220 calories depending on preparation.
Preparation is Key: Cooking methods significantly impact calories. Steaming or boiling plain, frozen or fresh mixed vegetables results in the lowest calorie count, while adding oils, butter, or sauces increases it.
Starchy vs. Non-Starchy Vegetables: Mixes containing more starchy vegetables like corn and peas will have a higher caloric value than those with mostly non-starchy vegetables like green beans and carrots.
Processing Matters: Canned mixed vegetables often have higher sodium and can sometimes have a slightly different calorie count than frozen or fresh due to processing. Always check the label.
Rich in Nutrients: Despite their low calorie density, mixed vegetables are nutrient-dense, providing significant amounts of fiber, vitamins (A, C), and minerals for relatively few calories.
Weigh for Accuracy: For precise calorie tracking, especially on a strict diet, weighing mixed vegetables with a food scale is more reliable than using volume measurements like cups.

Understanding the Caloric Range in Mixed Vegetables

When you ask, "how many calories are in 2 cups of mixed veggies?", the answer isn't a single, fixed number. The calorie count can vary widely based on several factors, including the vegetables in the mix, whether they are fresh, frozen, or canned, and how they are prepared. A simple bag of plain, frozen vegetables will have a different nutritional profile than a pre-seasoned, canned mix or a dish prepared with oils and butter.

Factors That Influence the Calorie Count

Vegetable Composition: The specific vegetables included in the mix are a major factor. Starchy vegetables like corn and peas contain more carbohydrates and, therefore, more calories than non-starchy ones like green beans and carrots. A mix heavy in corn will be higher in calories than one that is mostly green beans.
Cooking Method: Adding fats like oil or butter to your mixed vegetables will significantly increase the total calorie count. For example, sautéing a cup of mixed vegetables in a tablespoon of olive oil adds approximately 120 calories. A simple steaming or boiling process adds no extra calories.
Processing and Additives: Frozen and canned mixed vegetables can also differ in calorie and sodium content. Some canned vegetables are processed with added salt, and some frozen varieties may contain sauces or seasonings that boost their overall caloric value. Always check the nutrition label for the most accurate information.
Portion Size Accuracy: While the question specifies 2 cups, the way you measure can also lead to minor discrepancies. For a precise calorie count, weighing the vegetables is more accurate than relying on volumetric cups, as the density of a vegetable mix can vary.

Calorie Comparison: Fresh vs. Frozen vs. Canned Mixed Veggies

Here's a comparison to illustrate how processing affects the calorie count for 2 cups of mixed vegetables, based on nutritional data:


Type of Mixed Veggies	Approx. Calories (2 cups)	Notes on Preparation
Frozen (plain, boiled)	120-140	Based on common mixes, typically lower in sodium and fat.
Canned (drained solids)	160-180	The canning process and added salt can affect the total.
Fresh (steamed)	90-110	Very low, as no additives are used in the cooking process.
Restaurant-style (cooked w/ fat)	200-350+	Highly dependent on the amount of added butter, oil, and seasonings.

Deeper Look at Nutrient Content

Beyond calories, mixed vegetables offer a wealth of other nutritional benefits. For example, a 2-cup serving of mixed veggies is an excellent source of dietary fiber, which is crucial for digestive health and can help with weight management. They also provide essential vitamins and minerals like Vitamin A, Vitamin C, potassium, and iron. The specific profile changes with the mix; for instance, a mix heavy in carrots provides a great source of Vitamin A, while one with peas adds more protein.

Nutritional Breakdown of a Standard 2-Cup Mix (Frozen, Cooked, Boiled):

Protein: Approximately 5-10g, providing a good plant-based source of protein.
Fiber: 8-16g, which is a significant portion of your daily recommended intake, promoting feelings of fullness.
Carbohydrates: 20-40g, mostly from complex carbs, with a low to moderate glycemic load.
Fat: Minimal, usually less than 2g unless oil or butter is added.

These numbers illustrate that mixed vegetables are a nutrient-dense food choice, offering substantial vitamins and fiber for a relatively low caloric investment. Adding them to meals is a simple way to increase your intake of vital nutrients without a large increase in calories.

Cooking Methods for Calorie Control

To keep the calorie count low when preparing mixed vegetables, simple cooking methods are best. Steaming and boiling are excellent options as they don't require any added fats. Roasting is another good choice, but it's important to use minimal oil to avoid adding unnecessary calories. A light spray of olive oil and a sprinkle of herbs can achieve a lot of flavor without the caloric load. Using water-based seasonings like low-sodium vegetable broth is another great way to enhance taste while keeping calories in check.

Conclusion

In summary, the calorie count for 2 cups of mixed veggies typically falls in the range of 90 to 220 calories, with the exact number depending heavily on the preparation method and vegetable variety. For the lowest calorie option, choose plain, fresh or frozen mixed vegetables and cook them by steaming or boiling. For convenience, canned versions can also be low in calories if you choose a low-sodium variety and drain the liquid. Mixed vegetables are a fantastic addition to any diet, offering a powerful nutritional punch for a modest caloric cost. By being mindful of preparation, you can enjoy all the health benefits without overloading on calories.

List of Popular Mixed Vegetable Combinations

Peas, carrots, and corn
Green beans, corn, and carrots
Broccoli, cauliflower, and carrots
Peas, green beans, and carrots
Stir-fry mix (snow peas, broccoli, carrots, water chestnuts)

The Power of Precision

For those on a strict dietary plan, using a food scale to measure your mixed veggies can provide a more accurate calorie count than relying solely on volume-based measurements. While a cup is a common measure, slight differences in how tightly packed the vegetables are can lead to variations. A standardized portion size by weight ensures consistency in your calorie tracking. This small step can make a big difference in the long run for calorie-conscious individuals.

Frequently Asked Questions

Frozen and fresh mixed vegetables generally have very similar, low-calorie counts. The key difference lies in preparation; both remain low in calories as long as you avoid adding fats like oil or butter during cooking.

Two cups of plain, frozen mixed vegetables that are boiled or steamed typically contain between 120 and 140 calories.

Yes, adding butter or oil dramatically increases the calorie count. One tablespoon of oil alone adds approximately 120 calories to your dish, whereas plain cooking methods like steaming add virtually none.

A mix containing more starchy vegetables like corn and peas will be on the higher end of the caloric range compared to a mix of non-starchy vegetables. It is still a low-calorie food overall.

The calorie difference between canned (drained solids) and fresh mixed veggies is often minimal, but canned versions can sometimes have higher sodium content. Fresh or frozen remains the best low-calorie option.

Yes, mixed vegetables are excellent for weight loss. They are low in calories and high in fiber, which helps you feel full and satisfied, reducing overall calorie intake.

The best ways to cook mixed vegetables for minimal calories are steaming, boiling, or roasting with just a light spray of oil and seasonings. This preserves nutrients without adding fat.