1 serving (200 grams) contains 150 calories, 10.0 grams of protein, 10.0 grams of fat, and 6.0 grams of carbohydrates.
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Nutrition Information
Calories |
176.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.8 g | 15% | |
| Saturated Fat | 3.5 g | 17% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 211.8 mg | 70% | |
| Sodium | 235.3 mg | 10% | |
| Total Carbohydrates | 7.1 g | 2% | |
| Dietary Fiber | 2.4 g | 8% | |
| Sugars | 4.7 g | ||
| protein | 11.8 g | 23% | |
| Vitamin D | 47.1 mcg | 235% | |
| Calcium | 58.8 mg | 4% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 470.6 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 Zucchini and scrambled eggs
Zucchini and scrambled eggs make a simple, nutritious dish, commonly found in Mediterranean and American cuisines. Zucchini, a summer squash, is low-calorie, rich in water, and provides essential vitamins like A and C. Eggs are a complete protein source, rich in B vitamins like B12 and minerals such as phosphorus and selenium. Together, they offer a balanced profile of proteins, vitamins, minerals, and dietary fiber, making the dish suitable for breakfast, lunch, or dinner. With versatile flavors and ease of preparation, this combination fits well into many dietary routines while supporting overall health with low saturated fat content when prepared with minimal oil or butter.
Health Benefits
- Rich in Vitamin A from zucchini, supporting eye health and immunity.
- High-quality protein from eggs with all nine essential amino acids, aiding muscle repair and growth.
- Vitamin C in zucchini helps with collagen synthesis and acts as an antioxidant.
- Eggs provide choline, critical for brain function and fetal development during pregnancy.
- Potassium from zucchini aids in maintaining healthy blood pressure levels.
Dietary Considerations
Selection and Storage
Store fresh zucchini in the refrigerator crisper drawer for up to a week. Keep eggs refrigerated and use before their expiration date for best quality. Prepare unused portions of scrambled eggs immediately after cooking to avoid spoilage.
Common Questions About Zucchini and scrambled eggs Nutrition
Is zucchini and scrambled eggs high in protein?
Scrambled eggs are an excellent source of protein, providing approximately 6 grams per medium egg. Zucchini adds minimal protein, with about 1 gram per cup, but contributes essential vitamins and fiber. Together, the dish is a moderate source of protein ideal for a balanced meal.
Can I eat zucchini and scrambled eggs on a keto diet?
Yes, zucchini and scrambled eggs are keto-friendly. Eggs contain minimal carbohydrates, and zucchini is low-carb, with only about 3 grams of net carbs per cup, making this dish an excellent option for those following a keto diet.
What are the health benefits of eating zucchini and scrambled eggs?
Zucchini is rich in vitamins A and C, potassium, and dietary fiber that support digestive and heart health. Eggs provide high-quality protein, choline for brain health, and healthy fats. Together, this dish is nourishing, promoting muscle repair and overall wellness.
What is the recommended portion size for zucchini and scrambled eggs?
A balanced portion would include 2-3 scrambled eggs and 1 cup of sautéed zucchini per serving. This provides around 200-250 calories, depending on added ingredients like butter or oil, and fits well within a single meal for most adults.
How does zucchini and scrambled eggs compare to omelets or similar dishes?
Compared to a traditional omelet, zucchini and scrambled eggs tend to be lighter due to fewer added ingredients like cheese or additional fats. Zucchini adds fiber and vitamins that may be absent in basic egg-based dishes, making it a nutrient-dense alternative.
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.
