Frozen mixed vegetables are a healthy and convenient way to add vegetables to your diet. They provide a variety of nutrients, including vitamins, minerals, fiber and antioxidants. However, many people wonder how many calories are in frozen mixed veggies. The calorie content can vary depending on the specific blend of vegetables, but most mixes contain around 60-80 calories per 1 cup serving. In this article, we’ll take a look at the typical calorie count and nutrition facts for frozen mixed vegetables. We’ll also explain how calories in frozen veggies compare to fresh and provide tips for incorporating them into a healthy diet.
Calories in 1 Cup of Frozen Mixed Vegetables
When looking at frozen vegetable nutrition labels, you’ll notice calorie ranges for a standard 1 cup serving. Here is the calorie count for some popular frozen mixed vegetable blends:
| Frozen Mixed Vegetable Blend | Calories per 1 Cup |
|---|---|
| Birds Eye Steamfresh Mixed Vegetables | 60 |
| Green Giant Antioxidant Blend | 60 |
| Kirkland Signature Organic Mixed Vegetables | 70 |
| Private Selection Mixed Vegetables | 80 |
| Hanover California Blend | 50 |
As you can see, calories in 1 cup of frozen mixed vegetables are generally between 50-80 calories depending on the specific product. The calories come mostly from carbohydrates in the vegetables.
There are a couple reasons why there is a range in calories between different brands:
– Vegetable Blend – Some mixes contain more higher calorie veggies like peas and corn vs lower calorie ones like green beans.
– Added Ingredients – Some frozen vegetables have added butter or sauce that increases the calorie count.
– Vegetable Processing – How finely the vegetables are chopped or processed impacts the calories per cup.
But overall, frozen mixed vegetables are a low calorie food, providing only 50-80 calories per serving.
Frozen vs Fresh Vegetables Calories
How does the calorie content of frozen vegetables compare to their fresh counterparts? Let’s look at some examples:
| Vegetable | Calories per 1 Cup – Frozen | Calories per 1 Cup – Fresh |
|---|---|---|
| Broccoli | 55 | 31 |
| Carrots | 50 | 45 |
| Cauliflower | 27 | 25 |
| Corn | 83 | 96 |
| Green Beans | 44 | 31 |
| Peas | 67 | 62 |
Frozen vegetables are typically similar in calories to their fresh counterparts when prepared. There are a couple reasons a frozen veggie may be higher or lower in calories than fresh:
– Added ingredients like sauce or butter
– How finely it’s processed – finer chopping condenses calories per cup
– Variations in vegetable size and density
But overall, fresh and frozen vegetables have a comparable calorie density in most cases. The freezing process itself does not significantly impact the calorie content.
One advantage of frozen vegetables is they often contain more fiber per serving compared to fresh. The reason is freezing causes cell walls to break down, releasing more soluble fiber.
Nutrition Facts for Frozen Mixed Vegetables
In addition to calories, frozen mixed vegetables provide a nutritious vitamin and mineral profile. Some of the key micronutrients found in frozen mixed veggies include:
– Vitamin A – Important for immune function and eyesight. Frozen carrots, peas, spinach and red bell peppers are high in vitamin A.
– Vitamin C – Critical for immune health and antioxidant status. Good sources include broccoli, cauliflower, peppers and peas.
– Vitamin K – Plays a role in blood clotting. Leafy greens like spinach and kale contain high amounts.
– Potassium – May help control blood pressure. Potatoes, sweet potatoes, and winter squash provide potassium.
– Fiber – Promotes digestive and heart health. Beans, Brussels sprouts, and carrots add fiber.
– Iron – Frozen spinach provides a highly absorbable form of iron.
– Magnesium – Found in abundance in dark leafy greens, whole grains, and beans.
Frozen mixed vegetables are also rich in antioxidants, including beta carotene, lutein and zeaxanthin. These help fight cellular damage from free radicals.
Overall, in addition to being low calorie, frozen vegetable mixes provide a powerhouse blend of vitamins, minerals and antioxidants.
Ways to Enjoy Frozen Mixed Vegetables
There are endless healthy and delicious ways to eat frozen mixed vegetables! Here are some easy recipe ideas:
– Stir fry – Mix frozen vegetables like broccoli, carrots, peppers and snap peas into a stir fry. Serve over brown rice or quinoa.
– Soups – Add a bag of mixed veggies to soups like minestrone, vegetable chili or lentil soup.
– Casseroles – Combine frozen mixed veggies, whole grains like brown rice or barley and cheese or beans for a hearty casserole.
– Veggie fried rice – Mix frozen mixed vegetables into fried rice along with eggs or tofu for added protein.
– Veggie omelet – Add your favorite frozen veggies to an omelet for an easy protein-packed breakfast.
– Curries – Frozen cauliflower, peas, carrots and spinach work great in vegetarian curries served over rice.
– Roasted veggies – Toss frozen mixed vegetables with olive oil, herbs and roast at 400°F until browned and tender.
– Smoothies – Add a handful of frozen mixed vegetables like spinach, carrots and zucchini to smoothies.
– Pasta dishes – Mix frozen broccoli, carrots and peppers into pasta salads, noodle or lasagna dishes.
Tips for Serving Frozen Mixed Vegetables
Here are some tips for thawing, cooking and serving frozen vegetables:
– Microwave – This is the quickest method. Microwave frozen vegetables in a bowl with 2-3 tablespoons water 4-6 minutes.
– Steam – Place in a steamer basket over boiling water and steam 4-7 minutes until tender.
– Saute – Heat oil in a skillet over medium high heat. Cook frozen vegetables 6-8 minutes, stirring frequently.
– Roast – Toss frozen vegetables with olive oil on a baking sheet. Roast 25-35 minutes at 400°F, tossing halfway through.
– Add frozen to soups and stews at the end to retain texture and nutrients.
– Season frozen vegetables with herbs, spices, oil and acid like lemon juice or vinegar.
– Do not thaw before cooking, cook frozen vegetables from frozen state.
Following these tips will help maximize the flavor and nutrition you get from frozen mixed vegetables!
Should You Buy Frozen or Canned Vegetables?
Both frozen and canned vegetables can be nutritious options, so which is better? Here’s a comparison:
| Frozen Vegetables | Canned Vegetables | |
|---|---|---|
| Processing | Blanched then frozen | Cooked then canned |
| Shelf life | 1 year frozen | 2-5 years shelf stable |
| Convenience | More prep needed | Ready to eat from can |
| Texture | Crisp when cooked | Mushier, wetter texture |
| Sodium content | Very low | Can be high with added salt |
| Price | Slightly higher than canned | Lower than frozen |
Overall, frozen vegetables are typically closer to fresh vegetables in texture, taste and nutrition. But canned are more affordable and convenient. Both can be healthy choices that increase your veggie intake.
Conclusion
Frozen mixed vegetables provide an easy, nutritious addition to your diet. With only 50-80 calories and a variety of vitamins and minerals, they are a low calorie, high fiber choice.
Aim for 1-2 cups of frozen veggies per day as part of a balanced diet. They can be substituted for fresh and incorporated into many delicious recipes like stir fries, soups, casseroles and more.
Select frozen vegetables without added sauces or butter to keep calories low. And be sure to check the ingredient list for a mix that contains your favorite veggies.
Enjoying more vegetables is easy with the convenience of frozen produce. Keep a variety on hand to add flavor, nutrition and versatility to your healthy eating plan.
