Calorie Chart / Vegetables / Vegetable jardinière
How Many Calories Are in Vegetable jardinière?
Calculation of the nutritional value & Recommended Dietary Intake of vegetable jardinière
For g and a calorie requirement of kcal
| Calories 134 kcal | Proteins 3.8 g | Lipids 3.4 g | Carbohydrates 22 g |
| 7% | 5% | 5% | 8% |
Health benefits of vegetable jardinière
Vegetable jardinière - 100g
Calories 67 kcal
Proteins 1.9 g
Lipids 1.7 g
Carbohydrates 11 g
Vegetable jardinière is considered a low-calorie side dish: with only 67 kcal per 100 g, it brings far fewer calories than starchy gratins or creamy sauces. Those few calories are nevertheless packed with micronutrients. Thanks to its typical mix of carrots, peas, and green beans, it delivers provitamin A (beta-carotene), vitamin C, and vitamin K, as well as folate and potassium that help regulate blood pressure. The fibre content promotes satiety without adding many calories, which is why dietitians often recommend it for weight-management plans where every calorie counts.
Peas in the blend contribute plant proteins and iron, while the carrots offer lutein, thought to support eye health (a supposed benefit still being studied). Green beans supply silicon, a trace element involved in bone metabolism. All these advantages come in a dish that is naturally low in lipids, so the ratio of nutrients per calorie is excellent. If seasoning is kept light, the dish remains low in sodium, another strong point when you are watching calories and cardiovascular risk.
Historically, the jardinière appeared in 19th-century French cuisine as a way to use early-spring vegetables; its name comes from "jardin" (garden). This heritage explains why chefs still praise it as a "garden on the plate": many vegetables, very few calories, plenty of colour and crunch.
Tips for incorporating vegetable jardinière into a balanced diet
Because vegetable jardinière is so light in calories, it balances richer proteins nicely. Pair it with a grilled chicken breast or an oven-baked salmon fillet: the lean vegetables offset the calories and omega-3 or lean proteins of the main course. You can also mix it into cooked quinoa for a quick, balanced bowl; the grain raises satiety while keeping total calories reasonable.
For a vegetarian lunch that stays well under 500 calories, sauté the jardinière in a teaspoon of olive oil with garlic, then toss with cubed tofu and fresh herbs. Another idea is to warm the vegetables in a light soy sauce glaze and serve over brown rice; you still keep control of calories but add complex carbohydrates.
If you crave comfort food, fold the warmed jardinière into beaten eggs and bake a frittata; the vegetables dilute the calories of the eggs while adding flavour and texture. In any case, avoid drenching the mix in butter or cream; otherwise, the calorie advantage disappears. Instead, season with lemon zest, fresh thyme, or a spoon of vinaigrette made with light oil.
Frequently Asked Questions
- How many calories are in vegetable jardinière?
- There are 67 kcal per 100 g.
- Is vegetable jardinière good for weight loss?
- Yes. Its low calories, high fibre, and very limited fat make it an ideal side dish when you need to reduce daily calorie intake without feeling hungry.
- Which vitamins are found in vegetable jardinière?
- It supplies vitamin A (as beta-carotene), vitamin C, vitamin K, and folate, all for very few calories.
- Can I freeze vegetable jardinière without increasing calories?
- Freezing does not alter the calorie content; thaw gently to preserve texture and nutrients.
- What protein sources pair well with vegetable jardinière for a low-calorie meal?
- Grilled turkey cutlet, steamed cod, or seared scallop keep calories in check while adding high-quality proteins.
- Does adding butter change the calories a lot?
- Absolutely. One tablespoon of butter adds roughly 75 kcal—more calories than the 100 g portion of jardinière itself.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
