1 serving (100 grams) contains 90 calories, 2.0 grams of protein, 6.0 grams of fat, and 7.0 grams of carbohydrates.
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Nutrition Information
Calories |
214.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.3 g | 18% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 476.2 mg | 20% | |
| Total Carbohydrates | 16.7 g | 6% | |
| Dietary Fiber | 3.6 g | 12% | |
| Sugars | 7.1 g | ||
| protein | 4.8 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.6 mg | 3% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 714.3 mg | 15% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Air fried zucchini
Air fried zucchini is a modern preparation of a classic vegetable that stems from Mediterranean, particularly Italian, cuisine where zucchini is a staple. Zucchini, also known as courgette, is a low-calorie vegetable rich in nutrients like vitamin C, potassium, and manganese. Air frying this versatile vegetable reduces the need for added oils, making it a healthier alternative to traditional frying methods. A 100-gram serving of raw zucchini contains approximately 17 calories, 1.2 grams of protein, and 1 gram of fiber, while being virtually fat-free. It is also a good source of antioxidants such as lutein and zeaxanthin, which contribute to overall health. When air fried, zucchini maintains its nutrient density while providing a crispy texture, making it an excellent option for a nutritious appetizer or snack.
Health Benefits
- Rich in vitamin C, which supports immune health and skin repair.
- Contains potassium, which aids in maintaining healthy blood pressure and heart function.
- High in antioxidants like lutein and zeaxanthin, which promote eye health and protect against oxidative stress.
- Low in calories and high in water content, supporting weight management and hydration.
- Provides manganese, a mineral essential for bone health and metabolism.
Dietary Considerations
Selection and Storage
Store fresh zucchini in the refrigerator, unwashed, in a plastic or perforated bag for up to a week. Once prepared using an air fryer, consume within 2-3 days, ensuring it is kept in an airtight container in the refrigerator.
Common Questions About Air fried zucchini Nutrition
Is air fried zucchini high in protein?
Air fried zucchini is not high in protein. A 1-cup serving of raw zucchini has about 1 gram of protein, and this amount doesn’t significantly change when air fried. It is a better source of vitamins and antioxidants rather than protein.
Can I eat air fried zucchini on a keto diet?
Yes, air fried zucchini is suitable for a keto diet. One cup of zucchini contains about 3 grams of carbohydrates (with 1 gram of fiber), making it a low-carb option that fits well into keto meal plans.
What are the health benefits of air fried zucchini?
Air fried zucchini is rich in vitamins A and C, which support immune health and skin health. It also provides antioxidants like lutein and zeaxanthin for eye health, and the air frying process preserves most of its nutrients while keeping it low in calories and fat.
How much air fried zucchini should I eat per serving?
A typical serving of air fried zucchini is about 1 cup, which contains approximately 25-30 calories, less than 1 gram of fat, and 2-3 grams of carbohydrates. This serving size works well as a side dish or snack while still being low-calorie and nutrient-dense.
How does air fried zucchini compare to deep-fried zucchini?
Air fried zucchini is significantly healthier than deep-fried zucchini. It is much lower in calories and fat because it uses little to no oil in its preparation. While deep-fried zucchini can contain over 200 calories per serving, air fried zucchini typically contains just 25-30 calories per cup, making it a more nutritious option.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
