Mix Veg Calories: With and Without Potato Worked Out

By NYUS Inc. · Published 29 October 2026

हिंदी में पढ़ें: मिक्स वेज में कितनी कैलोरी (IFCT 2017 के आँकड़ों के साथ)

"Mix veg calories", with "per 100g", "and protein", "per cup" and "mix veg sabzi calories", is searched in India, and the answers online differ. No primary table has a mix veg record: IFCT 2017, the Indian Food Composition Tables from ICMR-NIN, prints almost entirely raw foods (its few cooked rows are boiled and omelette eggs and roasted vermicelli) and no mix veg, mixed vegetable sabzi, curry or other cooked dish, and no cooking oil row, and USDA FoodData Central SR Legacy has no mix veg or mixed vegetable curry record. So this page does not quote a number. It works one portion out line by line: the potato, carrot, French beans, peas, cauliflower, onion, tomato, ginger, garlic and spices from named IFCT 2017 rows and the oil from a USDA record, with weights that are our assumptions and the oil shown apart so you can see what it adds, once with potato and once without. They are estimates, shown so you can change the weights to match your kadhai. For the raw vegetables see our boiled vegetables guide, for potato with cauliflower our aloo sabzi guide, and for the teaspoon values our ghee, oil and sugar guide.

The short answer

By our working, one portion of mix veg with potato (potato 60 g, carrot 40 g, French beans 40 g, fresh peas 40 g, cauliflower 60 g, onion 40 g, tomato 40 g, ginger 5 g, garlic 4 g, cumin seeds 1 g, green chilli 2 g, turmeric 0.5 g and 2 teaspoons of oil) is about 230.6 kcal and 7.9 g protein, and the same 240 g of vegetables without potato is about 202.4 kcal and 8.3 g protein. Across 180 to 360 g of raw vegetables, both versions and 1 to 3 teaspoons of oil the range is 141.9 to 325.8 kcal, every cell cooked with oil. These are estimates from the weights below, not measured values and not from a mix veg record. Our reading: in the potato main case the largest line is the vegetables (111.3 kcal), then the oil (79.6 kcal) and the onion, tomato, ginger, garlic and spices (39.7 kcal), and the potato version is 28.2 kcal above the no-potato version at equal raw weight.

IFCT 2017 rows used, per 100 g

IFCT 2017 Table 1 prints, per 100 g edible portion, water, protein, ash, total fat, total dietary fibre, insoluble and soluble fibre, carbohydrate and energy in kJ. We read these 12 rows from the PDF text on 29 October 2026, as the mean of the regions shown (PDF pages in the Sources); the kcal is ours (kJ divided by 4.184, to 0.1). IFCT prints no portion weights and these rows are raw vegetables and spices, so we count raw weights; the weight of the cooked sabzi is not printed in any table.

The oil: USDA SR Legacy, per 100 g

IFCT 2017 has no cooking oil row, so the oil comes from USDA FoodData Central SR Legacy; it is a US record. Energy is USDA's kcal with the kJ beside it; water, protein, total fat and carbohydrate (by difference) are in g, then fibre (g), total sugars (g) and sodium (mg), all per 100 g.

The data-type label on each USDA field, as the record shows it

USDA's record page shows a data-type label beside some fields and none beside others. This table copies what the record shows, read field by field from the nutrient table of the record page; "no label shown" means the record prints no label there, and "not printed" means the record has no row for that field. We do not interpret the labels beyond printing them. IFCT 2017 prints no such labels.

The household portions USDA prints for the oil

These are the entries in the record's Measures list, as printed; the other entry is 100 g. The kcal in the last column is ours: the printed kcal per 100 g times the grams, divided by 100, shown to 0.1.

The portion sums: 171410 1 tsp (4.5 g): 884 × 4.5 / 100 = 39.78, so 39.8 kcal; 171410 1 cup (216 g): 884 × 216 / 100 = 1909.44, so 1909.4 kcal; 171410 1 tbsp (13.5 g): 884 × 13.5 / 100 = 119.34, so 119.3 kcal. By the same arithmetic 1 teaspoon (4.5 g) is 39.8 kcal, 2 teaspoons 79.6 kcal and 3 teaspoons 119.3 kcal.

Worked example 1: mix veg with potato

Every weight here is our assumption for one portion, counted raw: the vegetables (potato, carrot, French beans, fresh peas and cauliflower, 240 g in all), onion, tomato, ginger, garlic, cumin, green chilli and turmeric, cooked in peanut oil. Each IFCT line is the kJ divided by 4.184, times the grams, divided by 100, to 0.1 kcal; the oil line is USDA's printed kcal per 100 g times the grams, divided by 100; protein is the table's protein per 100 g times the grams, divided by 100. Salt, spice powders other than turmeric, paneer, cream and gravy are not counted, and the weight of the cooked sabzi is not printed in any table.

The grid scales the whole vegetable block (0.75, 1 or 1.5 times, so 180, 240 or 360 g of raw vegetables) and varies the oil (1, 2 or 3 teaspoons); the onion, tomato, ginger, garlic and spices stay as above.

Worked example 2: mix veg without potato

Same method, the same 240 g of raw vegetables and the same onion, tomato, ginger, garlic, spices and oil; only the potato changes: the 60 g of potato is replaced by 60 g more cauliflower (so cauliflower is 120 g).

The grid scales the whole vegetable block (0.75, 1 or 1.5 times, so 180, 240 or 360 g of raw vegetables) and varies the oil (1, 2 or 3 teaspoons); the onion, tomato, ginger, garlic and spices stay as above.

The two main cases side by side

These are the single examples used in the short answer; each follows from the tables above and from the weights in the cell.

What stands out in the numbers

• In the potato main case the largest line is the vegetables: the vegetables 111.3 kcal, the oil 79.6 kcal, the onion, tomato, ginger, garlic and spices 39.7 kcal.
• The potato is worth 28.2 kcal: 60 g of raw potato is 41.9 kcal (IFCT F006, 292 kJ per 100 g) and the same 60 g of raw cauliflower 13.8 kcal (D036, 96 kJ), so the potato version is 28.2 kcal higher at the same raw weight and oil. The two rounded lines differ by 28.1 kcal (41.9 minus 13.8); the 28.2 kcal is the difference between the two totals, which are sums of lines rounded to 0.1 kcal, so it can differ from the difference of two single lines by 0.1 kcal.
• Vegetable weight against oil: in this working the vegetable weight (180 to 360 g) moves the potato version more than the oil: 83.4 kcal against 79.5 kcal. Each teaspoon is 39.8 kcal.
• Protein: about 7.9 g in the main-case mix veg with potato and 8.3 g without; the 40 g of fresh peas supply 2.9 g of it.
• These are estimates: no mix veg record exists, the weights are ours, and paneer, cream, butter, curd or more oil will be higher.

Why these are estimates, not your mix veg

• No record exists for the dish. IFCT 2017 prints almost entirely raw foods and no mixed dish, and USDA SR Legacy has no mix veg or mixed vegetable curry record (its canned and frozen mixed vegetables are a different food).
• The weights are assumptions. No table prints how much of each vegetable, onion or oil one portion takes; ours are stated so you can replace them.
• Vegetable weight is raw. Peeled, trimmed raw weight, the way IFCT's rows are given; cooked weight is not printed in any table.
• No per 100 g figure. No table prints a cooked mix veg weight, so a calories-per-100-g number cannot be derived from these rows.
• US oil data. The oil row is a US record; IFCT has none.
• Labels are printed, not judged. Calculated and the other labels are USDA's words on the record; we print them and draw no conclusion from them.

How to log it so the numbers hold

• Log it by parts. Weigh the vegetables raw, estimate the onion and tomato, and log the oil by its own weight (weight × figure ÷ 100); our ghee, oil and sugar guide has the teaspoon values.
• Say whether there is potato. It is 28.2 kcal at the same raw weight and oil.
• Say how much oil. It is an input this page cannot know; a teaspoon is 39.8 kcal.
• Log the rice, roti or paratha separately. They are not in these figures.

Where NYUS fits (our app)

We make NYUS, so read this as ours. NYUS is an AI fitness and nutrition coach in early access on Android, with no ads and no data selling. You log foods yourself by searching 8,900+ Indian and global foods or by barcode, and a weekly check-in adjusts your calories, macros and step goal once enough is logged. Barcode coverage of Indian packaged foods is not complete, so search by name when a scan finds nothing.

What this page leaves out

• A measured calorie figure for mix veg as a dish: no primary record prints one, so every figure here is an estimate from stated weights.
• A calorie target, and any claim about what vegetables or this sabzi do to your body: we have not looked up any for any person, so we give none. If you have a medical condition or are pregnant, ask your doctor or dietitian.
• Paneer, cream, butter, cashew paste, curd, coconut, gravy, salt and spice powders other than turmeric, and other versions such as mix veg raita, paratha, pakora or poriyal: not covered; log them from their own rows.
• Restaurant, dhaba and packaged mix veg: no table prints a restaurant weight or oil use, so we give no such figure; read the pack for packaged ones.
• Other vegetables (capsicum, cabbage, brinjal, bhindi and the rest) and other IFCT rows for the same vegetables: they exist and are not used here.
• Nutrients beyond energy, water, protein, fat, carbohydrate, fibre, total sugars and sodium: not covered here.

Sources

• ICMR-NIN, Indian Food Composition Tables 2017 (IFCT 2017), Table 1, per 100 g edible portion, mean of the regions shown (read from the PDF text 29 October 2026): F006 Potato, brown skin, big (6 regions, 292 kJ, PDF p. 52); F002 Carrot, orange (6 regions, 139 kJ, PDF p. 52); D049 French beans, country (5 regions, 102 kJ, PDF p. 47); D061 Peas, fresh (6 regions, 340 kJ, PDF p. 48); D036 Cauliflower (6 regions, 96 kJ, PDF p. 47); G017 Onion, big (6 regions, 201 kJ, PDF p. 54); D075 Tomato, ripe, hybrid (6 regions, 79 kJ, PDF p. 48); G014 Ginger, fresh (6 regions, 230 kJ, PDF p. 54); G011 Garlic, big clove (6 regions, 518 kJ, PDF p. 54); G025 Cumin seeds (6 regions, 1274 kJ, PDF p. 54); G008 Chillies, green - all varieties (6 regions, 177 kJ, PDF p. 53); G033 Turmeric powder (6 regions, 1174 kJ, PDF p. 55). IFCT 2017 prints almost entirely raw foods (its few cooked rows are boiled and omelette eggs and roasted vermicelli) and no mix veg, mixed vegetable sabzi, curry or other cooked dish, and no cooking oil row (PDF text searched for mix veg, mixed vegetable, sabzi, curry and oil; the rows used are F006, F002, D049, D061, D036, G017, D075, G014, G011, G025, G008 and G033).
• USDA FoodData Central, SR Legacy 171410 (Oil, peanut, salad or cooking): Energy 884 kcal (3700 kJ), protein 0 g, total fat 100 g, carbohydrate by difference 0 g, fibre 0 g, total sugars 0 g, sodium 0 mg per 100 g; labels as printed: kcal Calculated, carbohydrate by difference no label shown, total sugars Assumed zero (Insignificant amount or not naturally occurring in a food, such as fiber in meat); portions used: 1 tsp (4.5 g); 1 cup (216 g); 1 tbsp (13.5 g) (read 29 October 2026).
• nyus.in, the NYUS landing page, read on 29 October 2026 for the app statements in the NYUS section and the CTA.

The ingredient weights, the kJ to kcal conversions, the line values, the sums, the grids, the portion kcal, the rounding, the comparisons and every sentence starting "Our reading" are NYUS's own assumptions, arithmetic or opinion, not from USDA or IFCT. The IFCT values are the means printed in IFCT 2017 Table 1; the USDA values, data-type labels and Measures-list portions are exactly as shown on the USDA record page. The names in the first column are the tables' own names.

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