Zucchini in the oven

Vegetable

Item Rating: 84/100

1 serving (150 grams) contains 30 calories, 2.0 grams of protein, 0.5 grams of fat, and 6.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		40
% Daily Value*
Total Fat		0.7 g	0%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		6.7 mg	0%
Total Carbohydrates		8 g	2%
	Dietary Fiber	2.7 g	9%
	Sugars	5.3 g
protein		2.7 g	5%
Vitamin D		0 mcg	0%
Calcium		26.7 mg	2%
Iron		0.7 mg	3%
Potassium		400 mg	8%

* 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

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 6 cal (12.8%)

Protein: 10 cal (22.0%)

Carbs: 32 cal (65.2%)

About Zucchini in the oven

Zucchini, also known as courgette, is a type of summer squash native to Central America, though it is widely cultivated and popular in Mediterranean, Italian, and American cuisines. It has a mild flavor and versatile texture, making it ideal for a variety of dishes, including roasting, grilling, or baking. Nutritionally, zucchini is low in calories and rich in water, offering dietary fiber and several essential nutrients like vitamin C, potassium, and manganese. A single cup of cooked zucchini contains approximately 17 calories, making it an excellent choice for weight management and hydration, while also contributing antioxidants that may support overall health.

Health Benefits

• Rich in vitamin C, which supports immune function and skin health.
• Contains potassium, which helps maintain healthy blood pressure and nerve function.
• High in dietary fiber, aiding digestion and promoting gut health.
• Low in calories and high in water content, making it ideal for hydration and weight management.
• Provides manganese, a mineral essential for bone health and metabolism.

Dietary Considerations

Allergens: None known

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

Selection and Storage

Store whole zucchini in the refrigerator crisper drawer for up to a week. For baking, slice evenly and season lightly before placing on a baking sheet at 400°F until tender.

Common Questions About Zucchini in the oven Nutrition

What is the nutritional content of zucchini baked in the oven?

A one-cup serving of baked zucchini contains approximately 20 calories, less than 1 gram of fat, 1 gram of protein, and 4 grams of carbohydrates, including 1 gram of fiber. It is also rich in vitamins like vitamin C (18% of the daily recommended intake) and potassium, making it a low-calorie, nutrient-dense option.

Can I eat zucchini baked in the oven on a keto diet?

Yes, zucchini baked in the oven is a great option for a keto diet because it is low in carbs at just 3 net grams per cup. It can fit well into a keto lifestyle when prepared without high-carb additives like breadcrumbs.

What are the health benefits of eating zucchini baked in the oven?

Zucchini is packed with antioxidants, including lutein and zeaxanthin, which support eye health. It is also hydrating, as it contains about 95% water, and its high fiber content supports digestion. Additionally, it's low in calories and can aid in weight management.

What is a recommended portion size for baked zucchini?

A typical portion size for baked zucchini is about 1 to 1.5 cups cooked per person. This provides a balanced serving of nutrients while keeping calories low, making it easy to pair with protein or other side dishes.

How does baked zucchini compare to sautéed or fried zucchini?

Baked zucchini is generally healthier than sautéed or fried zucchini because it requires little to no added fat. While sautéed zucchini can absorb oils, adding calories, baking preserves its natural flavor and nutrients, and is a lower-calorie method overall.

Data Sources & Scientific References