1 serving (100 grams) contains 150 calories, 4.0 grams of protein, 8.0 grams of fat, and 15.0 grams of carbohydrates.
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Nutrition Information
Calories |
360.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.2 g | 24% | |
| Saturated Fat | 3.6 g | 18% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 24.0 mg | 8% | |
| Sodium | 721.2 mg | 31% | |
| Total Carbohydrates | 36.1 g | 13% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 4.8 g | ||
| protein | 9.6 g | 19% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 96.2 mg | 7% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 721.2 mg | 15% | |
* 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 fries
Zucchini fries are a nutritious snack or side dish made by slicing zucchini into fry shapes and baking or frying them, often with a coating of breadcrumbs or seasoning. Zucchini, a type of summer squash, originates from Mesoamerica, but the modern cultivated variety is widely associated with Italian cuisine. Zucchini is low in calories—approximately 20 calories per cup—and contains abundant water, fiber, and essential nutrients such as vitamin C, vitamin A, potassium, and manganese. When prepared as fries, the nutritional profile may change slightly depending on the cooking method and added ingredients (e.g., oil, breading). Despite this, zucchini fries typically remain a healthier option compared to traditional French fries, especially when baked rather than deep-fried.
Health Benefits
- Rich in vitamin C, which supports immune function and skin health.
- Contains potassium, an essential mineral that helps maintain healthy blood pressure levels.
- Provides dietary fiber, aiding digestion and promoting gut health.
- Low in calories, making it suitable for weight management diets.
- A source of antioxidants like lutein and zeaxanthin, which support eye health.
Dietary Considerations
Selection and Storage
To preserve whole zucchini, store it in the refrigerator, unwashed, for up to 1 week. For prepared zucchini fries, keep them in an airtight container in the fridge for up to 3 days; reheat in an oven or air fryer to maintain crispness.
Common Questions About Zucchini fries Nutrition
Are zucchini fries high in protein?
Zucchini fries are not high in protein as zucchini itself contains only about 1.2 grams of protein per 100 grams. The protein content may slightly increase depending on how the fries are prepared (e.g., using a batter with eggs or breadcrumbs), but they are not a significant source of protein.
Can I have zucchini fries on a keto or low-carb diet?
Yes, zucchini fries can fit into a keto or low-carb diet if they are prepared using almond flour or a low-carb coating instead of traditional breadcrumbs. Zucchini itself is a low-carb vegetable, containing around 3 grams of total carbs and 2 grams of net carbs per 100 grams.
What are the health benefits of eating zucchini fries?
Zucchini fries can be a healthier alternative to traditional fries. Zucchini is rich in antioxidants like lutein and zeaxanthin and contains significant amounts of vitamins A and C. Additionally, zucchini fries can be baked or air-fried instead of deep-fried, making them lower in unhealthy fats.
What is a recommended serving size for zucchini fries?
A recommended serving size for zucchini fries is approximately one cup (about 150-200 grams), which provides around 30-50 calories (depending on preparation method) and 2-4 grams of carbs. Be mindful of added toppings or coatings, as these can increase calories and carbohydrates.
How do zucchini fries compare to regular French fries?
Zucchini fries are generally lower in calories and carbs compared to regular French fries. For example, 100 grams of zucchini fries prepared without excessive oil may contain 40-100 calories, whereas the same amount of French fries can contain 270-310 calories. Zucchini fries also offer more vitamins and antioxidants, while French fries are higher in unhealthy fats when deep-fried.
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.
