⏱ 55 min total

Marinated Vegetable Medley

Name: Marinated Vegetable Medley
Prep time: 40 min
Cook time: 15 min
Total time: 55 min
Yield: 1 serving
Ingredients: ⅛ cup, sliced Zucchini; ¹⁄₁₆ cup, sliced Red bell pepper; 2 large White mushrooms; ½ medium whole Tomatoes; ³⁄₁₆ tbsp Olive oil; ¹⁄₁₆ cup Tamari soy sauce; ¼ tbsp Lemon juice; ¹⁄₁₆ clove Garlic; ⅛ small raw Red onion

Per 1 serving · 152 g · 9 ingredients

Calories

3%
of a 2,000 cal day

Protein
3.3g
20% of calories
Carbs
6.4g
39% of calories
Fat
2.9g
40% of calories

Portion

✓ Low fat
✓ Low saturated fat
✓ Cholesterol free

At a glance

One serving of Marinated Vegetable Medley (152 g) has 58 calories, with 3.3 g of protein, 6.4 g of carbohydrates and 2.9 g of fat. Most of its energy comes from fat (40% of calories). It is high in Vitamin C (23% DV) and copper (22% DV). Keep an eye on sodium, which provides 22% of the daily value.

Per 100 g

38cal

very low energy density

Protein per 100 cal

5.7g

Net carbs

carbs minus fiber

Fiber

1.7g

3.4 g sugar

High in

20%+ of the daily value

Vitamin C23%
Copper22%

Good source of

10–19% of the daily value

Riboflavin (B2)17%
Niacin16%
Vitamin B612%
Pantothenic acid16%
Phosphorus10%

Watch

20%+ of the daily value

Sodium22%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 40 minCook 15 min

1
Slice the zucchini, bell pepper, and onion, and crush the garlic.
2
Combine the zucchini, bell pepper, onion, mushrooms, and tomatoes in a large bowl.
3
In a small bowl, mix olive oil, soy sauce, lemon juice, and garlic. Pour over the vegetables, cover, and marinate in the refrigerator for 30 minutes.
4
Preheat the grill to medium heat and lightly oil the grate.
5
Remove the vegetables from the marinade and place them on the preheated grill. Cook for 12 to 15 minutes, or until tender.

Vitamins & minerals

Amounts for 1 serving (152 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	36 μg	4%
Vitamin C	21 mg	23%
Vitamin D	0.1 μg	1%
Vitamin E	1 mg	5%
Vitamin K	7 μg	6%
Thiamine	0.1 mg	5%
Riboflavin (B2)	0.2 mg	17%
Niacin	2 mg	16%
Vitamin B6	0.2 mg	12%
Folate (B9)	25 μg	6%
Vitamin B12	0 μg	1%
Pantothenic acid	1 mg	16%
Choline	17 mg	3%

Minerals

Nutrient	Amount	% Daily Value
Calcium	14 mg	1%
Iron	1 mg	9%
Potassium	365 mg	8%
Magnesium	18 mg	4%
Phosphorus	73 mg	10%
Zinc	0.5 mg	4%
Copper	0.2 mg	22%
Manganese	0.2 mg	7%
Selenium	4 μg	8%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	63 μg	—
Arginine	0.1 g	—
Aspartic acid	0.3 g	—
Beta carotene	387 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	1 g	—
Glycine	0.1 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	0 g	—
Leucine	0.2 g	—
Lycopene	1,582 μg	—
Lysine	0.1 g	—
Maltose	0 g	—
Methionine	0 g	—
Monounsaturated fats	2 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	0.4 g	—
Proline	0.1 g	—
Retinol	0 μg	—
Serine	0.1 g	—
Starch	0 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.2 g	—
Vitamin D2	0.1 μg	—
Vitamin D3	0 μg	—

Burning 58 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

11min
Walking (3.5 mph)
7min
Cycling (moderate)
5min
Running (6 mph)
8min
Swimming laps

Common questions

How many calories are in Marinated Vegetable Medley?

One serving of Marinated Vegetable Medley (1 serving) has 58 calories, which works out to 38 calories per 100 g. That is about 2.9% of a 2,000-calorie day.

Is Marinated Vegetable Medley high in protein?

Not especially. It has 3.3 g of protein per serving, and protein supplies 20% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Marinated Vegetable Medley keto-friendly?

It is hard to fit into a strict keto diet. One serving has 5 g of net carbs and 39% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Marinated Vegetable Medley?

510 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Marinated Vegetable Medley?

3.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (152 g)

Calories58

% Daily Value*

Total fat 2.9g	4%
Saturated fat 0.4g	2%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 510mg	22%
Total carbohydrate 6.4g	2%
Dietary fiber 1.7g	6%
Total sugars 3.4g
Protein 3.3g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

More recipes

View all