Stewed zucchini

Vegetable

Item Rating: 83/100

1 serving (150 grams) contains 40 calories, 1.5 grams of protein, 0.5 grams of fat, and 7.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		63.5
% Daily Value*
Total Fat		0.8 g	1%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		15.9 mg	0%
Total Carbohydrates		11.1 g	4%
	Dietary Fiber	3.2 g	11%
	Sugars	6.3 g
protein		2.4 g	4%
Vitamin D		0 mcg	0%
Calcium		31.7 mg	2%
Iron		0.8 mg	4%
Potassium		476.2 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 carbs

Source of Calories

Fat: 7 cal (11.8%)

Protein: 9 cal (15.7%)

Carbs: 44 cal (72.5%)

About Stewed zucchini

Stewed zucchini is a dish frequently found in Mediterranean, Middle Eastern, and European cuisines. Its preparation involves gently cooking zucchini in a savory base, often augmented with tomatoes, onions, garlic, and aromatic herbs. Zucchini is a low-calorie vegetable, containing about 17 calories per 100 grams, and is packed with water (over 90%), which contributes to its hydrating properties. It is a notable source of vitamins, particularly vitamin C and vitamin B6, as well as potassium and manganese, making it a nutrient-dense food choice. Stewing zucchini enhances its digestibility and allows its delicate flavor to pair well with other ingredients.

Health Benefits

• Rich in vitamin C, which supports immune function and skin health.
• High in potassium, a mineral vital for maintaining healthy blood pressure and heart health.
• Provides manganese, which contributes to bone health and supports antioxidant functions in the body.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, paleo, low-calorie

Not suitable for: Low-potassium diets

Selection and Storage

Store raw zucchini in the refrigerator for up to a week. Once stewed, refrigerate leftovers in an airtight container and consume within 3-4 days.

Common Questions About Stewed zucchini Nutrition

Is stewed zucchini low in calories?

Yes, stewed zucchini is very low in calories. A one-cup serving of cooked zucchini contains approximately 17 calories, making it a great option for weight management or calorie-conscious diets.

Can I eat stewed zucchini on a keto diet?

Yes, stewed zucchini is keto-friendly as it is low in carbohydrates. One cup of cooked zucchini has about 3 grams of carbs and 1 gram of dietary fiber, resulting in only 2 grams of net carbs, making it an excellent vegetable choice for a ketogenic diet.

What are the health benefits of eating stewed zucchini?

Stewed zucchini is rich in vitamins C and A, which support immune health and vision, respectively. It’s also a good source of potassium, essential for maintaining healthy blood pressure. Its high water content can aid hydration and digestion, while being low in fat and cholesterol.

How much stewed zucchini should I serve per person?

A typical serving size for stewed zucchini is about 1 cup per person. This amount ensures a good portion of nutrients without overloading the meal, particularly when paired with proteins or grains.

How does stewed zucchini compare to other cooking methods like roasting or sautéing?

Stewed zucchini is softer in texture and retains more moisture compared to roasting or sautéing, which create a firmer or caramelized texture. Stewing also uses minimal added fats, which can make it a lighter option compared to sautéing with oil or butter.

Data Sources & Scientific References