1 serving (100 grams) contains 45 calories, 1.0 grams of protein, 2.0 grams of fat, and 7.0 grams of carbohydrates.
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Nutrition Information
Calories |
90 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4 g | 5% | |
| Saturated Fat | 1 g | 5% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 400 mg | 17% | |
| Total Carbohydrates | 14 g | 5% | |
| Dietary Fiber | 2 g | 7% | |
| Sugars | 6 g | ||
| protein | 2 g | 4% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 40 mg | 3% | |
| Iron | 1 mg | 5% | |
| Potassium | 600 mg | 12% | |
* 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 Sauteed zucchini
Sauteed zucchini is a simple and nutritious dish made by cooking zucchini slices or chunks in a small amount of olive oil, garlic, or herbs. Zucchini, also known as courgette, is native to Central America but widely incorporated into Mediterranean and global cuisines. It is a low-calorie vegetable rich in water content (approximately 95%) and provides essential vitamins such as vitamin C, vitamin B6, and folate, as well as minerals like potassium and manganese. With only about 20 calories per 100 grams, sauteed zucchini is an excellent option for calorie-conscious diets and is naturally low in fat and carbohydrates.
Health Benefits
- Supports immune function: Zucchini is high in vitamin C, an antioxidant that bolsters the immune system and promotes skin health.
- Promotes heart health: Its potassium content (approximately 260 mg per 100 grams) helps regulate blood pressure and supports cardiovascular health.
- Aids digestion: Zucchini is a good source of dietary fiber, particularly in its peel, which can improve gut health and prevent constipation.
Dietary Considerations
Selection and Storage
To retain freshness, store whole zucchini in the refrigerator in a perforated plastic bag for up to one week. For sauteed zucchini, refrigerate in an airtight container and consume within 3-4 days.
Common Questions About Sauteed zucchini Nutrition
What is the nutritional content of sauteed zucchini?
Sauteed zucchini is low in calories, with approximately 20-30 calories per cup when prepared with minimal oil. It is also rich in vitamins like vitamin C and vitamin A, and minerals such as potassium and magnesium, while containing about 1-2 grams of protein per serving.
Is sauteed zucchini compatible with a keto or low-carb diet?
Yes, sauteed zucchini is keto-friendly and suitable for a low-carb diet. One cup of sauteed zucchini contains only 3-4 grams of net carbs, making it a great vegetable option for these diets.
What are the health benefits of eating sauteed zucchini?
Sauteed zucchini is a nutrient-dense food that supports healthy digestion due to its fiber content and promotes hydration due to its high water content. Additionally, it contains antioxidants like lutein and zeaxanthin, which may support eye health.
How much sauteed zucchini should I eat in one serving?
A standard serving of sauteed zucchini is about 1 cup. This portion provides a low-calorie side dish that complements meals nicely, but larger servings can be enjoyed for those looking to increase their vegetable intake.
How does sauteed zucchini compare to raw zucchini nutritionally?
Sauteed zucchini retains most of its nutrients, but cooking can slightly reduce its vitamin C content due to heat exposure. However, it often has enhanced flavor and digestibility when sauteed, unlike raw zucchini which can be crunchier and slightly bitter.
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.
