Canned vegetables are an inexpensive, low-fat, low-calorie way to increase your vitamin and mineral consumption. Avoid ruining your healthy choice by melting too much butter on your vegetables or sprinkling them with too much salt.
Calorie Breakdown
A 1-cup serving of canned mixed vegetables comprised of corn, lima beans, peas, green beans and carrots contains 67 calories, 13.3 g of carbohydrate, 5.6 g of fiber, 2.55 g of protein, 0.36 g of fat, 0.07 g of saturated fat and 47 mg of sodium, notes the U.S. Department of Agriculture. The calorie composition is approximately 80 percent carbohydrate, 15 percent protein and 5 percent fat.
Vitamins and Minerals
One cup of canned mixed vegetables offers 118 percent of the recommended daily intake of vitamin A, 27.6 percent of vitamin K, 9.6 percent of phosphorus, 8.9 percent of vitamin B6, 8.5 percent of zinc, 8.25 percent of folate, 7.7 percent of vitamin C, 6.6 percent of iron, 6.4 percent of magnesium, 5.6 percent of riboflavin and 5.5 percent of niacin, according to the Institute of Medicine.
Serving Suggestions
Spice up canned vegetables with a dash of hot sauce or a sprinkling of red pepper flakes. If you lack a taste for spicy food, dust the top of the vegetables with finely grated Parmesan cheese.
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