1 serving (150 grams) contains 80 calories, 2.0 grams of protein, 5.0 grams of fat, and 7.0 grams of carbohydrates.
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Nutrition Information
Calories |
127.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.9 g | 10% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 317.5 mg | 13% | |
| Total Carbohydrates | 11.1 g | 4% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 6.3 g | ||
| protein | 3.2 g | 6% | |
| 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
Source of Calories
About Stir-fried zucchini
Stir-fried zucchini, a versatile dish found across various cuisines like Mediterranean, Asian, and American, is a quick and nutritious way to enjoy this summer squash. Zucchini is low in calories, with only about 20 calories per 124-gram serving (about one medium zucchini). It is an excellent source of vitamin C, providing roughly 40% of the daily value per serving, as well as potassium, manganese, and vitamin A. Its mild flavor makes it a popular ingredient in diverse dishes while offering a range of health benefits. Since zucchini has a high water content (approximately 94%), it is hydrating and ideal for light, healthy meals. When stir-fried, zucchini retains much of its nutritional value while gaining a pleasant, slightly caramelized texture.
Health Benefits
- Supports immune health with vitamin C, an antioxidant that helps protect cells from oxidative damage.
- Promotes healthy vision due to its vitamin A content, which is essential for maintaining good eye health.
- Aids in muscle function and cardiovascular health with potassium, a mineral that helps regulate sodium balance and blood pressure.
Dietary Considerations
Selection and Storage
Store fresh zucchinis in the refrigerator's crisper drawer for up to a week. Stir-fried zucchini is best enjoyed fresh, but leftovers can be refrigerated in an airtight container for up to 2 days.
Common Questions About Stir-fried zucchini Nutrition
Is stir-fried zucchini high in protein?
Stir-fried zucchini is not particularly high in protein, as 1 cup of cooked zucchini contains about 1-2 grams of protein. It is primarily a low-calorie, nutrient-rich food that is better known for its vitamins and minerals rather than its protein content.
Can I eat stir-fried zucchini on a keto diet?
Yes, stir-fried zucchini is a keto-friendly food. Zucchini is low in carbohydrates, with just 3-4 grams of net carbs per cooked cup, making it an excellent vegetable choice for those following a ketogenic diet.
What are the health benefits of eating stir-fried zucchini?
Stir-fried zucchini offers various health benefits as it is low in calories and high in vitamins C and A, which support immune function, eye health, and skin health. It is also a good source of antioxidants and water content, promoting hydration and digestion.
How much stir-fried zucchini should I eat per serving?
A recommended serving size for stir-fried zucchini is about 1 cup cooked, which is roughly 90-100 grams. This portion provides about 25-35 calories, making it an excellent addition to meals without significantly increasing calorie intake.
How does stir-fried zucchini compare to roasted zucchini?
Stir-fried zucchini has a softer texture and tends to retain slightly more water content compared to roasted zucchini, which develops a firmer texture and caramelized flavor. Both options are nutritious, but stir-frying typically takes less time to prepare and maintains more vitamin C due to shorter cooking times.
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.
