Fried zucchini

Appetizer

Item Rating: 66/100

1 serving (220 grams) contains 475 calories, 8.3 grams of protein, 28.4 grams of fat, and 47.3 grams of carbohydrates.

Nutrition Information

1 cup (220g)

Calories		475.2
% Daily Value*
Total Fat		28.4 g	36%
	Saturated Fat	4.0 g	20%
	Polyunsaturated Fat	11.2 g
Cholesterol		24.2 mg	8%
Sodium		697.4 mg	30%
Total Carbohydrates		47.3 g	17%
	Dietary Fiber	2.6 g	9%
	Sugars	3.4 g
protein		8.3 g	16%
Vitamin D		8.8 mcg	44%
Calcium		72.6 mg	5%
Iron		3.7 mg	20%
Potassium		327.8 mg	6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

USDA FoodData - Fried zucchini Data

U.S. Department of Agriculture

Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

View source →

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 255 cal (53.5%)

Protein: 33 cal (6.9%)

Carbs: 189 cal (39.6%)

About Fried zucchini

Fried zucchini is a dish made by coating zucchini slices in seasoned breading and frying them until crisp. Originating from Mediterranean and Italian cuisines, zucchini is a versatile squash suited to various cooking methods. Nutritionally, zucchini is low in calories (approximately 17 calories per 100g), and contains key vitamins like vitamin C, vitamin A, and potassium. Although frying adds fat content, the zucchini retains its fiber, antioxidants, and water content, making it a unique blend of indulgence and nutrition. Pairing it with healthier fry oils and light breading can mitigate excess fat. Fried zucchini is a popular appetizer or side dish across cultures, adding texture and flavor to meals while offering micronutrient benefits when consumed in moderation.

Health Benefits

• Rich in antioxidants, such as lutein and zeaxanthin, which promote eye health.
• Contains potassium, which supports heart health by maintaining proper blood pressure levels.
• Provides dietary fiber that aids digestion and helps maintain regular bowel movements.

Dietary Considerations

Allergens: Contains wheat, eggs (if used in batter), milk (if dairy-based breading is used)

Suitable for: Vegetarian, low-carb (when breading is substituted), mediterranean

Not suitable for: Gluten-free (unless gluten-free breading is used), vegan (if eggs or dairy are included)

Selection and Storage

Store raw zucchini in the refrigerator for up to one week in a perforated bag for freshness. Fried zucchini should be consumed immediately, but can be refrigerated for up to 2 days in an airtight container.

Common Questions About Fried zucchini Nutrition

Is fried zucchini high in protein?

Fried zucchini is not particularly high in protein. A 1-cup serving of fried zucchini typically contains about 2-3 grams of protein, depending on how it is prepared and the breading used.

Can I eat fried zucchini on a keto diet?

Traditional fried zucchini may not be suitable for a keto diet due to breading made with flour or breadcrumbs, which are high in carbs. However, using almond flour or pork rind crumbs as a low-carb alternative for breading can make it more keto-friendly.

Is fried zucchini healthy?

While zucchini itself is nutritious and low in calories, frying it can add significant fat and calories. A typical fried zucchini serving can range from 150-300 calories, depending on the oil and breading used. Baking or air-frying can be healthier alternatives to retain more of zucchini's nutrients like vitamin C and potassium.

What is a recommended portion size for fried zucchini?

A standard portion size for fried zucchini is around 1 cup or 100-120 grams. This amount typically balances taste and calorie control, providing a satisfying snack or side dish while keeping added fats and calories moderate.

How does fried zucchini compare to baked zucchini?

Fried zucchini has a crispier texture but is higher in calories and fat due to the frying process. In contrast, baked zucchini retains more of its natural nutrients, such as vitamin C, and is a lower-calorie alternative since no frying oil is used. Choosing baked zucchini is a healthier option if you’re mindful of fat and calorie intake.

Data Sources & Scientific References

1. USDA FoodData - Fried zucchini Data

   U.S. Department of Agriculture

   Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

   View source →