How many calories are in 200 g of mixed veg? A complete nutritional guide

December 2, 2025 •

5 min read

An average 200g serving of frozen, unprepared mixed vegetables contains approximately 144 calories, but this figure is not fixed and varies significantly. The total calorie count depends heavily on the vegetable composition and cooking method, making it essential to understand the variables when tracking your intake.

Quick Summary

The calorie content for 200g of mixed vegetables varies widely, typically ranging from 74 to 144 kcal depending on factors like whether they are canned, frozen, or freshly cooked. The specific types of vegetables in the mix and how they are prepared also play a crucial role in determining the final calorie count.

Key Points

Variable Calories: The calorie count in 200g of mixed vegetables varies significantly based on preparation and content.
Standard Frozen: Frozen, unprepared mixed vegetables are approximately 144 calories per 200g, while boiling can slightly reduce this count.
Impact of Ingredients: A higher proportion of starchy vegetables like peas and corn will increase the total calorie count.
Cooking Method is Key: Adding oil for stir-frying substantially increases calories compared to low-fat methods like steaming or boiling.
Nutrient Dense: Regardless of the specific mix, mixed vegetables are a fantastic source of fiber, vitamins, and minerals.
Weight Management Aid: Their high fiber and water content help you feel full, supporting weight loss and appetite control.

Understanding the Calories in 200g of Mixed Vegetables

Pinpointing a single, universal calorie number for 200g of mixed vegetables is difficult because the content is influenced by several factors. The most prominent of these are the mix's composition, its preparation (fresh, frozen, or canned), and the cooking method used. Generally, a 200g serving of mixed vegetables is a low-calorie option, making it an excellent choice for a healthy, balanced diet.

For a standard frozen mix including vegetables like peas, corn, and carrots, a 200g serving will fall within a specific range. For example, one resource estimates a 200g serving of frozen, unprepared mixed vegetables to be around 144 calories. However, once prepared, this can change. If the same frozen vegetables are boiled, the calorie count can drop to about 130 kcal for a 200g serving.

The Role of Vegetable Type in Calorie Content

Not all vegetables are created equal in the calorie department. The energy density of your mixed vegetables depends on the ratio of starchy to non-starchy ingredients. Non-starchy vegetables are typically low in calories and carbohydrates, while starchy ones are higher.

Non-Starchy Vegetables: These vegetables contain more water and fiber and less starch, resulting in a lower calorie count. Common examples include carrots, green beans, cauliflower, and broccoli.
Starchy Vegetables: These have more carbohydrates and therefore more calories. Peas, corn, and lima beans are classic examples of starchy vegetables often found in mixed vegetable packs.

How Preparation and Cooking Affect Calories

The way you prepare mixed vegetables has a major impact on their final calorie count. The methods that add fat or high-calorie ingredients will increase the total significantly.

Boiling or Steaming: These methods add virtually no extra calories. In fact, boiling can slightly reduce the overall calorie count if any nutrients are leached into the water.
Roasting: Roasting vegetables typically requires some oil, which adds calories. The amount depends on how much oil is used. For example, a drizzle of olive oil adds minimal calories, while a heavy coat can add much more.
Stir-Frying: This method often uses more oil than roasting. As a result, stir-fried vegetables will have a much higher calorie count. Using extra virgin olive oil for frying can increase the vegetables' antioxidant profile, but it also increases calories.
Canning: Canned vegetables can have varying calorie counts. Some mixes canned with no salt added are surprisingly low in calories, potentially lower than their frozen counterparts. However, canned vegetables can have higher sodium content, depending on the brand.

Comparing Calorie Counts Across Different Preparations

To illustrate the differences, here is a comparison table for a 200g serving of mixed vegetables based on various preparation methods. Values are approximate and can vary by brand and vegetable mix.


Preparation Method	Approximate Calories per 200g	Key Factors	Key Nutrients
Frozen (Unprepared)	~144 kcal	Standard mix of peas, corn, carrots, etc.	Fiber, Vitamins A & C, Potassium
Frozen (Boiled)	~130 kcal	Water-only preparation; some water-soluble vitamins may be reduced.	Fiber, Vitamins A & K, Minerals
Canned (Drained)	~74-98 kcal	Varies significantly by contents and added salt. Often lower in fiber.	Fiber, Potassium, Iron, Vitamin A
Stir-Fried (with oil)	150-200+ kcal	Depends entirely on amount and type of oil used.	Vitamins, minerals, added fat

The Extensive Health Benefits of Mixed Vegetables

Beyond their low-calorie nature, mixed vegetables offer a multitude of health benefits that make them an excellent dietary staple. Eating a wide variety of colorful vegetables ensures you get a broad spectrum of nutrients.

Rich in Fiber: Vegetables are an excellent source of dietary fiber, which promotes healthy digestion, prevents constipation, and helps regulate blood sugar levels.
High in Vitamins and Minerals: They provide essential nutrients like Vitamin A (especially from carrots and peas), Vitamin C, Vitamin K, potassium, iron, and magnesium.
Packed with Antioxidants: The vibrant colors of vegetables come from natural chemical compounds called antioxidants, such as polyphenols and carotenoids, which protect cells from damage caused by free radicals.
Supports Weight Management: Being high in water and fiber, and low in energy density, vegetables fill you up without adding excessive calories, which can aid in weight loss.
Reduces Chronic Disease Risk: A diet rich in vegetables is linked to a lower risk of chronic diseases like heart disease, stroke, and certain types of cancer.

Tips for a Healthier Mixed Vegetable Meal

To maximize the nutritional benefits and keep the calorie count low, consider these practical tips for preparing mixed vegetables:

Choose Wisely: Opt for a mix that emphasizes non-starchy vegetables like broccoli, cauliflower, and green beans, which are lower in calories. If using frozen, opt for plain mixes over those with added sauces.
Use Low-Calorie Cooking Methods: Stick to steaming, boiling, or roasting with just a light spray of oil to minimize calorie addition.
Enhance Flavor Naturally: Instead of high-fat sauces, use herbs, spices, a squeeze of lemon juice, or a splash of low-sodium soy sauce to add flavor without a significant calorie increase.
Pair with Lean Protein: Combine your mixed vegetables with a lean protein source like grilled chicken, fish, or tofu for a satisfying and nutritious meal.
Serve as a Side: Use a large portion of mixed vegetables as a side dish to a smaller main course. Their high fiber content will help you feel full faster.
DIY Mixed Veggies: For maximum control, buy individual fresh vegetables and create your own custom mix. This allows you to control the ratio of starchy to non-starchy varieties.

Conclusion

In short, the answer to how many calories are in 200 g of mixed veg is not a single number, but rather a variable range, typically falling between 74 and 144 kcal depending on how they are sourced and prepared. While frozen vegetables hover around 144 kcal and boiled around 130 kcal, canned versions can be lower but often higher in sodium. The key takeaway is that mixed vegetables are a low-calorie, nutrient-dense food, perfect for supporting overall health and weight management. By being mindful of the specific mix and cooking methods, you can easily control your calorie intake while enjoying a delicious and healthy meal.

For more information on the benefits of vegetables, you can visit the Harvard T.H. Chan School of Public Health.

Frequently Asked Questions

Yes, frozen mixed vegetables are often just as healthy as fresh ones, sometimes even more so. They are typically picked and frozen at their peak ripeness, locking in nutrients. The main difference lies in how they are prepared, as boiling can cause some water-soluble vitamins to leach out.

Boiling mixed vegetables does not add calories and may even slightly reduce them. Some vitamins, particularly water-soluble ones like Vitamin C, can be lost in the boiling water. For minimal nutrient loss, you can steam the vegetables instead.

A mix containing predominantly non-starchy vegetables will have the lowest calorie count. Examples of low-calorie vegetables include broccoli, cauliflower, green beans, carrots, and peppers.

Canned mixed vegetables can sometimes be lower in calories, especially those packed with no salt added. However, it's crucial to check the label, as sodium content can be higher and some nutrients are lost during the canning process.

Stir-frying mixed vegetables can be healthy, but it depends on the oil used and the amount. It can drastically increase the calorie count compared to other methods. To keep it healthy, use a minimal amount of a heart-healthy oil like olive oil and load up on non-starchy vegetables.

The calorie count for mixed vegetables isn't fixed because the blend of vegetables and preparation method can vary. Different vegetables have different calorie densities, and cooking methods can add or remove calories.

Yes, peas and corn are starchy vegetables, meaning they have a higher carbohydrate and calorie content than non-starchy alternatives like green beans or carrots. This is why a mix heavy on peas and corn will have more calories than one with leafy greens and cruciferous vegetables.