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Wash and chop the vegetables
Wash the vegetables and chop dice them finely.
Steamed vegetable salad
Steamed vegetable salad has 69.8 calories per serving (1 Small Cup) — that's 67.2 calories per 100g. It provides 2.5g protein, 9.3g carbs, and 2.5g fat. With a medium glycemic index (GI: 64), this recipe is suitable for weight loss, heart health. The 3.5g of dietary fiber per serving adds to its nutritional value.
Track the exact calories and macros of Steamed vegetable salad in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories69.8 kcal
- Carbs9.3 g (37.2 kcal)
- Protein2.5 g (9.9 kcal)
- Fats2.5 g (22.7 kcal)
Nutrition Label
Steamed vegetable salad
- Serving Size1 Small Cup (100 g)
- Calories69.8 kcal
- Carbs9.3 g
- Fiber3.5 g
- Sugar1.6 g
- Protein2.5 g
- Fat2.5 g
- Saturated fat0.5 g
- Mono unsaturated fat1.3 g
- Poly unsaturated fat0.6 g
- Cholesterol0.7 mg
- Sodium122.1 mg
Nutrition per 100g
- Calories67.2 kcal
- Carbs9.0 g
- Fiber3.4 g
- Sugar1.6 g
- Protein2.4 g
- Fat2.4 g
- Cholesterol0.7 mg
- Sodium117.7 mg
1 serving = 103.8g
Cooking time: 10 minutes
Serves: 4 persons
Ingredients
Potato
100 Grams
Broccoli raw
50 Grams
Olive oil
1 Tea Spoon
Cauliflower
100 Grams
Peas fresh
50 Grams
Lemon juice
1 Tea Spoon
Carrot orange
100 Grams
Black pepper powder
2.5 Grams
Himalayan Pink Salt
2.5 Grams
Instructions
1
2
Steam the vegetables
Take all veggies in a steamer and steam for 7 to 10 mins.
3
Mix the vegetables
Take it in a bowl, add salt, pepper, olive oil and lemon juice. Mix well.Serve it.
Glycemic Index
64 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Steamed vegetable salad | Sauteed Bhajya | Sauteed veggies | Veggi uppan |
|---|---|---|---|---|
| Calories | 69.8 kcal | 68.5 kcal | 68.5 kcal | 68.5 kcal |
| Carbs | 9.3 g | 5.5 g | 5.5 g | 5.5 g |
| Protein | 2.5 g | 2.2 g | 2.2 g | 2.2 g |
| Fat | 2.5 g | 4.2 g | 4.2 g | 4.2 g |
| Fiber | 3.5 g | 3 g | 3 g | 3 g |
| Sugar | 1.6 g | 1.8 g | 1.8 g | 1.8 g |
| Sodium | 122.1 mg | 223.4 mg | 223.4 mg | 223.4 mg |
| Cholesterol | 0.7 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 69.8 kcal per serving, this is an excellent choice for weight management. The 3.5g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low.
Diabetes
Moderate glycemic index (GI: 64). The starchy ingredients raise the glycemic load — reduce portion or pair with protein-rich sides. Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (2.5g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Low cholesterol (0.7mg) and low saturated fat (0.5g) make this heart-friendly. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (64) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
Contains cruciferous vegetables which are goitrogenic when raw. However, cooking significantly reduces goitrogen activity. If you have hypothyroidism, ensure these are well-cooked and maintain a gap of 30-60 minutes from thyroid medication.
Portion Guidance
Weight Loss
1 Small Cup (~103.8g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~103.8g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~103.8g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~103.8g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Steamed vegetable salad stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (139.5-209.3 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Steamed vegetable salad contains 69.8 kcal (2.5g protein, 9.3g carbs, 2.5g fat). That's 67.2 kcal per 100g. You can track exact portions in the Hint app.
At just 69.8 kcal per serving, this is an excellent choice for weight management. The 3.5g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 64). The starchy ingredients raise the glycemic load — reduce portion or pair with protein-rich sides. Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 64 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Steamed vegetable salad has 2.5g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Steamed vegetable salad is light enough for dinner at 69.8 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Steamed vegetable salad is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Moderate-to-high GI (64) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Cruciferous vegetables may interfere with thyroid function when consumed raw in large amounts, but cooking largely deactivates goitrogens
Felker P et al. (2016). Concentrations of thiocyanate and goitrin in human plasma after ingestion of cooked cruciferous vegetables. Nutrition Reviews.
DOI: 10.1093/nutrit/nuw028Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
