Understanding Your Nutrition Diet: How many calories are in a veggie Oxo cube?

November 3, 2025 •

4 min read

A single veggie Oxo cube, when prepared into a stock, provides a minimal 15 calories, a number that might seem incredibly diet-friendly. However, the full nutritional picture, and the cube's role in a healthy diet, extends well beyond this small calorie count, revealing crucial details about its high sodium levels and processed ingredients.

Quick Summary

An Oxo vegetable stock cube contains approximately 15 calories when prepared, but is notably high in sodium and contains flavour enhancers. A detailed nutritional analysis reveals why focusing solely on the low calorie count can be misleading for health-conscious individuals.

Key Points

Low Calories: A standard veggie Oxo cube contains approximately 15 calories when prepared as a 190ml stock.
High Sodium: The main nutritional concern is the high salt content, with a single cube containing 15% of an adult's reference intake.
Processed Ingredients: Stock cubes contain processed ingredients like wheat flour, palm oil, flavour enhancers (MSG), and sugar.
Calorie Count is Misleading: Focusing only on the low-calorie count overlooks the significant sodium levels and processed additives, which are more critical health considerations.
Sodium is More Important: Reducing sodium intake is generally a more impactful dietary goal than avoiding the minimal calories from stock cubes.
Healthier Alternatives Exist: Opt for reduced-salt varieties, homemade stock from vegetable scraps, or use herbs and spices with water for better nutritional control.
Check Labels Carefully: Always check ingredient lists for hidden additives and excessive sodium when choosing convenience products like stock cubes.

The Truth About Calories in a Veggie Oxo Cube

For many home cooks, a stock cube is a convenient way to add a flavour base to soups, stews, and sauces. From a purely caloric perspective, a standard Oxo vegetable stock cube is remarkably low in energy. When dissolved in 190ml of boiling water, as per manufacturer's instructions, it produces a stock with approximately 15 calories. Other sources corroborate this, indicating that 100ml of prepared stock contains just 8kcal. This means that using a stock cube to season a large pot of soup or a stew contributes a negligible amount of calories to the overall dish. The energy comes primarily from the small amounts of carbohydrates and fats present in the concentrated form before it's diluted.

A Deeper Dive into the Veggie Stock Cube's Nutrition

While the low-calorie count is appealing, a closer look at the ingredients and other nutritional information reveals a different story. The primary concern with many processed stock cubes is their extremely high sodium content. A single veggie Oxo cube, when dissolved, can contain around 0.92g of salt per 190ml portion, which accounts for 15% of an adult's reference intake. Given that the recommended daily salt intake is 6g, relying on stock cubes for flavour can quickly lead to exceeding a healthy limit, potentially impacting blood pressure and cardiovascular health.

Besides salt, many stock cubes contain other ingredients that are less than ideal for a whole-foods-based diet. These can include:

Flavour Enhancers: Common flavour enhancers found in stock cubes include Monosodium Glutamate (MSG) and Disodium 5'-ribonucleotides (E635). While MSG is generally considered safe, some individuals may have a sensitivity to it. E635 has a more complex sourcing and has raised concerns for some consumers.
Palm Oil: Many cubes use palm oil as a binder and fat source, an ingredient that carries environmental and health concerns for some individuals.
Fillers and Refined Ingredients: Ingredients like wheat flour and dried glucose syrup serve as fillers and binding agents, adding minimal nutritional value.

The Calorie vs. Sodium Comparison: What Matters More?

For most people, the minimal calorie difference between brands or types of stock is far less important than the sodium content. A mindful dietary approach prioritises whole, unprocessed ingredients and manages intake of refined additives like salt. Here is a comparison to illustrate the significant difference in sodium and other nutrients across options.


Nutritional Aspect	Standard Veggie Oxo Cube (prepared)	Reduced Salt Veggie Oxo Cube (prepared)	Homemade Veggie Stock (approximate)
Calories	~15 kcal per 190ml	~10 kcal per 190ml	Varies, but typically under 10 kcal
Sodium	~0.92g per 190ml	~0.67g per 190ml	Very low, as you control the salt
Ingredients	Salt, flavour enhancers, palm oil, fillers	Reduced salt, flavour enhancers	Fresh vegetables, herbs, water
Additives	Yes	Yes	No

Practical Implications for Your Diet

As the table shows, opting for a reduced-salt cube or, better yet, a homemade stock, offers a significant reduction in sodium without compromising on flavour. Seasoning with herbs and spices instead of relying on a high-sodium base allows for greater control and a healthier end product.

Choosing Healthier Alternatives to Veggie Stock Cubes

For those who want to reduce their reliance on processed stock cubes while maintaining great flavour, several alternatives exist:

Homemade Stock from Scraps: Save vegetable peelings, onion skins, carrot ends, and herb stems in a bag in the freezer. When ready, simmer the scraps in water for an hour with fresh herbs to create a flavourful, sodium-free stock.
Low-Sodium Bouillon: Many brands offer low-sodium stock cubes or granules. Always check the label to ensure sodium is significantly lower than standard versions.
Water with Herbs and Spices: Plain water can be an excellent substitute, especially in dishes with plenty of aromatic vegetables. Rely on herbs like thyme, rosemary, and parsley, along with garlic and onion, to build flavour from scratch.
Miso Paste: For an intense, savoury, umami flavour, a spoonful of miso paste dissolved in hot water can create a flavourful broth. Miso is fermented and offers a complex taste profile.

Conclusion: Making Mindful Dietary Choices

Ultimately, how many calories are in a veggie Oxo cube? is a question with a low numerical answer, but a complex nutritional context. While the calorie count is low, the high sodium content and presence of processed additives are more significant factors for diet-conscious individuals. By understanding these trade-offs, you can make informed choices to control your sodium intake and opt for healthier, more natural alternatives. Reading labels carefully and exploring homemade options are excellent steps towards a healthier, more mindful nutrition plan. For more guidance on reducing sodium, you can refer to the advice from experts at the Healthy Food Guide.

Frequently Asked Questions

A standard veggie Oxo cube contains approximately 15 calories when prepared as a 190ml stock. This is based on nutritional information that shows 100ml of prepared stock contains around 8kcal.

Yes, veggie Oxo cubes are notably high in sodium. A single cube contributes 15% of an average adult's recommended daily salt intake when made into a stock, which can be a concern for those monitoring their sodium levels.

The official Oxo website and recent product packaging confirm that their vegetable stock cubes are suitable for vegans, although it's always wise to check the latest label for confirmation.

Yes, standard veggie Oxo cubes contain flavour enhancers such as Monosodium Glutamate (MSG) and Disodium 5'-ribonucleotides, which is also known as E635.

Healthier alternatives include making homemade stock from vegetable scraps, choosing reduced-salt stock cubes, or simply using water flavoured with herbs and spices.

Yes, for many recipes, you can use plain water instead of a stock cube, especially if you build flavour from scratch using aromatics like onions, garlic, and fresh herbs. This gives you full control over the sodium content.

No, while the calorie count is low, the high sodium content is generally a more significant nutritional factor to consider, particularly for those concerned about blood pressure and overall health.