How many calories do sauteed vegetables have?

January 4, 2026 •

4 min read

The calorie count of sauteed vegetables can range widely, with one cup potentially containing anywhere from 68 to over 150 calories depending on the preparation. This article answers the question of how many calories do sauteed vegetables have by exploring how cooking oil, vegetable type, and method all impact the final nutritional count.

Quick Summary

The calorie content of sautéed vegetables is primarily determined by the amount of cooking oil added. It is possible to estimate the total by accounting for both the vegetables and the oil. Various low-calorie techniques can be used to prepare a healthier dish.

Key Points

Oil is the main calorie source: The vast majority of calories in sautéed vegetables come from the cooking oil, not the vegetables themselves.
Estimate using the oil: A simple way to estimate calories is to add the oil's calories (approx. 120 per tablespoon) to the baseline vegetable calories.
Use less oil or alternatives: Reduce calories by using non-stick cookware, cooking sprays, or low-sodium broth instead of traditional oil.
Some nutrients increase with heat: Cooking can make certain nutrients, like beta-carotene and lycopene, more available for your body to absorb.
Sautéing is still healthy: Despite adding some calories, sautéing remains a very healthy cooking method, especially when fat intake is managed.
Calorie counts vary widely: Different types of vegetables and varying amounts of oil will lead to a wide range of calorie totals.

The Key Calorie Contributor: Cooking Oil

Most fresh, raw vegetables are naturally low in calories, but the process of sautéing involves adding oil or fat, which significantly increases the calorie total. One tablespoon of cooking oil, whether olive, canola, or coconut, contains approximately 120 calories. This is a crucial detail for anyone tracking their intake, as just one extra spoonful can add a substantial amount of energy to your meal. The oil is the primary variable, far outweighing the modest caloric contribution of the vegetables themselves.

Types of Oil and Their Caloric Impact

While all cooking oils are calorie-dense, their nutritional profiles differ. For example, a tablespoon of olive oil provides about 124 calories and is rich in monounsaturated fats, considered heart-healthy. By contrast, a tablespoon of coconut oil has a similar calorie count but is higher in saturated fat. The key takeaway is that the type of oil doesn't significantly change the number of calories per tablespoon, but it can affect the overall health profile of your dish. To keep your calories in check, focus on using the minimum amount of oil necessary for the dish.

Calculating Calories for Your Sautéed Vegetables

To accurately estimate the calories in your sautéed vegetable mix, you need to calculate the calories from the vegetables and the oil separately. For example, 100 grams of plain, raw broccoli contains about 34 calories, whereas 100 grams of raw bell peppers contain about 31 calories. The final calorie count will be the sum of the vegetable calories and the oil calories.

Here is a simple breakdown:

Step 1: Add up the calories from all the raw vegetables you are using. You can find this information on nutrition tracking apps or online databases.
Step 2: Calculate the calories from the oil. A tablespoon is a standard measurement, but you can be more precise by weighing the oil in grams (1 gram of fat = 9 calories).
Step 3: Combine the two numbers for your final calorie estimate. This method gives a far more accurate figure than relying on generic 'sauteed vegetable' estimates, which can vary wildly.

Comparison Table: Calories by Cooking Method

To put the calorie impact of sautéing into perspective, here is a comparison with other common cooking methods. The data below is based on general estimates for a 1-cup serving of mixed vegetables.


Cooking Method	Approximate Calories (1 Cup)	Key Calorie Source	Notes
Sautéed (with 1 tbsp oil)	120-170	Added oil and fat	Flavorful, but can be high in calories if not portion-controlled.
Steamed	50-80	Vegetables' natural content	Excellent for retaining vitamins. Lowest calorie method.
Roasted	80-130	Added oil	Slightly higher than steaming due to oil, but can be managed by using minimal oil.
Air-Fried	70-110	Minimal oil, air circulates	Crispy texture with less oil than traditional frying.
Raw	40-70	Vegetables' natural content	Offers the most fiber and some nutrients are better raw.

Techniques for Healthier Sautéing

For those looking to reduce calories without sacrificing flavor, several techniques can be employed during the sautéing process:

Use Non-Stick Cookware: A good non-stick pan can significantly reduce the amount of oil needed, sometimes allowing you to use just a teaspoon or two instead of a tablespoon or more.
The Broth Method: Instead of using oil, add a small splash of low-sodium vegetable or chicken broth to the pan. This provides moisture for cooking without adding fat calories.
Use Oil Spray: Nonstick cooking sprays deliver a fine mist of oil and often contain zero calories per spray, making it easy to use minimal fat.
Incorporate Flavorful Liquids: In place of oil, consider a splash of balsamic vinegar, a dash of soy sauce, or a squeeze of lemon juice at the end to add a burst of flavor without extra calories.

Sautéed Vegetables and Overall Health

While calorie considerations are important, it's also worth noting the health benefits of cooking vegetables. Cooking can make some nutrients more bioavailable, meaning your body can absorb them more easily. For example, cooking carrots releases more beta-carotene, which your body converts to vitamin A. Similarly, cooking spinach can increase the absorption of iron and calcium. Therefore, the benefits of cooked vegetables often outweigh the slight increase in calories, especially when using healthy cooking methods.

Here are some of the nutritional highlights of sautéed vegetables:

Increased Antioxidant Absorption: Cooking vegetables like tomatoes and carrots can increase their antioxidant content.
Enhanced Digestibility: The heat breaks down vegetable cell walls, making them easier for some people to digest.
Vitamin Preservation: Quick sautéing can help preserve many water-soluble vitamins, unlike boiling, which can cause them to leach out into the water.

Conclusion

In summary, the calorie content of sautéed vegetables is highly variable and primarily influenced by the amount of oil used. While a cup of plain vegetables is very low in calories, adding a tablespoon of oil can increase the total by over 100 calories. By using minimal oil, cooking with broth, or opting for a non-stick spray, you can easily control the calorie count while still enjoying the rich flavor and enhanced nutrient absorption that sautéing provides. Ultimately, how many calories do sauteed vegetables have is up to you and your cooking choices, and it is easy to make it a healthy addition to any meal. For further details on nutrient information, a helpful resource can be found at the USDA's FoodData Central website.

Frequently Asked Questions

The calorie difference is typically substantial because steaming adds no fat, whereas sautéing requires oil. For example, a cup of mixed vegetables might contain 50-80 calories steamed, but 120-170 calories sautéed with one tablespoon of oil.

To reduce calories, use a minimal amount of oil, opt for a non-stick pan, or substitute some or all of the oil with a low-sodium vegetable or chicken broth. Cooking sprays are another excellent, low-calorie alternative.

The calorie count per tablespoon is very similar across most common cooking oils, hovering around 120 calories. While different oils offer varying health benefits, the amount used, not the type, is the primary factor for calorie control.

Yes, but the difference is generally minimal. The vegetables themselves are very low in calories, so the main calorie variation comes from the amount of oil used. A cup of mixed greens will have a slightly different calorie count than a cup of root vegetables, but the oil will always be the dominant factor.

Technically, no. Adding broth to the pan is often referred to as 'water sautéing' or steaming. True sautéing involves cooking quickly in a small amount of fat. However, using broth is a great low-calorie alternative that achieves a similar effect for cooking vegetables.

Both raw and sautéed vegetables can be healthy. Some nutrients, like vitamin C, are higher in raw vegetables, while cooking can increase the absorption of other nutrients, such as beta-carotene. The best approach is to enjoy a variety of both raw and cooked vegetables.

For an accurate count, measure or weigh your raw vegetables and look up their nutritional information. Separately, measure the exact amount of cooking oil you use. Sum the calories from the vegetables and the oil to get your total.