Roasting vegetables in olive oil enriches the flavor, lending a smoky sweetness or tender texture. While the use of olive oil bumps up the fat content of vegetables, it is mostly good fat -- and the nutritional value of this dish makes it a wise choice for many meal plans.
While the amount of calories in vegetables roasted in olive oil varies greatly according to which vegetables you use, one recipe for this dish that uses bell peppers, zucchini, carrots, yellow squash, onion, potato, broccoli, cauliflower and garlic contains 193.9 calories per serving -- one-fifth of the recipe. The Diet Channel reveals that a typical meal for a woman has 300 to 500 calories, and men's meals usually contain 400 to 600 calories, so consider serving this roasted vegetable dish as a side to a lean meat or protein-rich vegetable such as lentils to meet your calorie requirements.
One serving of olive oil-roasted vegetables contains 11.4 g of fat, primarily from the olive oil used. Because olive oil provides mostly good types of fat, only 1.6 g of this fat is saturated, the type that can increase your risk of coronary heart disease. The daily maximum intake of saturated fat stands at 10 percent of your total caloric intake for the day; if you follow a 2,000 calorie diet, this equates to 200 calories from saturated fat, or roughly 22 g of fat.
Carbohydrates and Protein
Eat a serving of vegetables roasted in olive oil, and you take in 21.4 g of carbohydrates. The carbs in this dish serve as your body's primary source of energy; eat 225 to 325 g of carbohydrates each day to meet your daily fuel needs. Your body reaches for protein next for energy, and a serving of this dish provides you with 4.8 g of this macronutrient. Consume 50 to 175 g of protein per day for energy, tissue repair and immune function.
Vegetables roasted in olive oil serve up a good source of potassium -- each serving contains 920.2 mg of this mineral, a significant portion of the 2,000 mg you require each day. The potassium you get by eating this dish keeps all the muscles in your body functioning as they should, including your heart. It also promotes good digestion.
- Food.com: Roasted Vegetables
- The Diet Channel; Calories: What's An Ideal Daily Intake?; Michele Turcotte, MS, RD/LDN
- U.S. Centers for Disease Control and Prevention; Saturated Fat; February 2011
- McKinley Health Center; Macronutrients: the Importance of Carbohydrate, Protein, and Fat; March 2008
- MayoClinic.com; Healthy Diet: End the Guesswork With These Nutrition Guidelines; February 2011
- University of Maryland Medical Center; Potassium; May 2009