Fried zucchini sticks

Appetizer

Item Rating: 69/100

1 serving (150 grams) contains 220 calories, 5.0 grams of protein, 14.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		352.0
% Daily Value*
Total Fat		22.4 g	28%
	Saturated Fat	4.0 g	20%
	Polyunsaturated Fat	0 g
Cholesterol		32.0 mg	10%
Sodium		640.0 mg	27%
Total Carbohydrates		32.0 g	11%
	Dietary Fiber	3.2 g	11%
	Sugars	4.8 g
protein		8.0 g	16%
Vitamin D		0 mcg	0%
Calcium		80.0 mg	6%
Iron		1.6 mg	8%
Potassium		480 mg	10%

* 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

🍯 Low sugar

Source of Calories

Fat: 201 cal (55.8%)

Protein: 32 cal (8.8%)

Carbs: 128 cal (35.4%)

About Fried zucchini sticks

Fried zucchini sticks are a popular appetizer or snack that originated in Western cuisine and are commonly found in American and Italian-inspired menus. This dish features zucchini, a summer squash, coated in breadcrumbs or batter and deep-fried or air-fried, resulting in a crispy texture with moist and tender zucchini inside. Zucchini is low in calories, high in water content, and provides vitamins such as vitamin C and vitamin A, as well as minerals like potassium and manganese. Although frying adds extra calories and fat, zucchini itself retains its rich nutritional profile, making this dish a potentially enjoyable and nutrient-rich option when consumed in moderation.

Health Benefits

• Zucchini is rich in vitamin C, which supports immune health and skin repair.
• High in potassium, helping regulate blood pressure and fluid balance.
• Contains dietary fiber, aiding digestion and promoting gut health.

Dietary Considerations

Allergens: Contains gluten (if breadcrumbs/batter contain wheat), eggs (if used in coating)

Suitable for: Vegetarian

Not suitable for: Gluten-free (unless made with alternative coatings), vegan (if egg is used in coating)

Selection and Storage

Store whole zucchini in the refrigerator for up to one week. If cooked zucchini sticks are prepared, consume them within 3 days, ideally reheating in an oven or air fryer to regain crispiness.

Common Questions About Fried zucchini sticks Nutrition

Is fried zucchini high in protein?

Fried zucchini sticks are not particularly high in protein, as zucchini itself contains about 0.6 grams of protein per 100 grams. Depending on the breading or batter used, a serving of fried zucchini may contain around 2-4 grams of protein per 100 grams, making it a minor source of this nutrient.

Can I eat fried zucchini on a keto diet?

Fried zucchini can be keto-friendly if prepared without traditional breadcrumbs or high-carb flour. Using almond flour or crushed pork rinds as a coating keeps the dish low-carb, typically providing around 5-6 grams of net carbs per serving of 100 grams, depending on the recipe.

What are the health benefits or concerns of eating fried zucchini?

Zucchini is rich in vitamins A and C, potassium, and fiber, which promote healthy digestion and support the immune system. However, frying significantly increases calorie and fat content due to the oil, making it less suitable for weight management if consumed in large amounts. Use air frying or minimal oil to reduce these concerns.

How many fried zucchini sticks should I eat as a serving?

A typical serving of fried zucchini sticks is about 6-8 pieces, or roughly 150-200 grams, delivering around 150-250 calories depending on the preparation method. To keep it balanced, pair with a light dip or salad rich in lean protein.

How does fried zucchini compare to other fried vegetables such as onion rings?

Fried zucchini is generally lower in calories and carbs compared to onion rings due to zucchini's lower natural starch content. While fried zucchini contains about 150-250 calories per 150 grams, onion rings often exceed 300 calories for the same serving size. However, both can be calorie-dense if fried in oil, so opting for air-fried or baked versions is a healthier choice.

Data Sources & Scientific References