1 serving (150 grams) contains 200 calories, 12.0 grams of protein, 14.0 grams of fat, and 6.0 grams of carbohydrates.
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Nutrition Information
Calories |
317.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.2 g | 28% | |
| Saturated Fat | 7.9 g | 39% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 285.7 mg | 95% | |
| Sodium | 476.2 mg | 20% | |
| Total Carbohydrates | 9.5 g | 3% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 4.8 g | ||
| protein | 19.0 g | 38% | |
| Vitamin D | 63.5 mcg | 317% | |
| Calcium | 238.1 mg | 18% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 555.6 mg | 11% | |
* 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 frittata
Zucchini frittata is an Italian-inspired dish made primarily from eggs, zucchini, and various seasonings or other vegetables. Originating from Italy, frittatas are a staple breakfast or lunch item known for their adaptability and nutrient density. Zucchini, a summer squash, is low in calories and rich in water content, while eggs provide high-quality protein and essential vitamins. This dish is naturally gluten-free and can be made without added fats, making it a heart-healthy option for various dietary plans. Overall, zucchini frittata delivers a balanced combination of macronutrients, essential vitamins like B12 from eggs, and minerals such as potassium from zucchini. Its versatility makes it popular across different cuisines and diets.
Health Benefits
- Supports muscle growth and repair due to high-quality protein from eggs (6g per medium egg).
- Promotes heart health with potassium from zucchini, which aids in maintaining normal blood pressure.
- Improves digestion with fiber from both zucchini and other added vegetables.
- Provides energy and boosts cognitive health with choline found in eggs.
- Strengthens immune function with vitamin C from zucchini and potential added vegetables like bell peppers.
Dietary Considerations
Selection and Storage
Store the frittata in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet or oven for best flavor and texture.
Common Questions About Zucchini frittata Nutrition
Is zucchini frittata high in protein?
Zucchini frittata can be a good source of protein depending on the recipe, as it typically contains eggs. A standard serving (about 1 slice of an 8-slice frittata) provides around 6-8 grams of protein, mainly from the eggs and any cheese or meat added.
Can I eat zucchini frittata on a keto diet?
Yes, zucchini frittata is compatible with a keto diet as it is generally low in carbs. Zucchini contains only 3-4 grams of carbs per cup, and if made without starchy fillers, the dish remains keto-friendly while providing healthy fats from eggs and cheese.
What are the health benefits of zucchini frittata?
Zucchini frittata offers numerous health benefits. Zucchini is rich in vitamins A and C while being low in calories. Eggs provide high-quality protein, essential fats, and vitamins like B12 and choline. Additionally, it's a low-calorie, nutrient-dense dish that supports weight management and cardiovascular health when consumed in moderation.
How much zucchini frittata should I serve per person?
A recommended portion size is typically 1-2 slices, depending on the recipe and individual appetite. For a balanced meal, pair it with a side salad or roasted vegetables. One slice (1/8 of a standard frittata) usually contains 120-180 calories based on added ingredients.
How does zucchini frittata compare to spinach frittata?
Both zucchini and spinach frittatas are nutrient-rich, but zucchini frittata is slightly lower in carbs than spinach due to zucchini's low-carbohydrate content. Spinach, however, offers more iron and folate. For flavor, zucchini frittatas tend to be milder, while spinach provides a slightly sharper taste.
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.
