1 serving (200 grams) contains 150 calories, 10.0 grams of protein, 8.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
176.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.4 g | 12% | |
| Saturated Fat | 3.5 g | 17% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 23.5 mg | 7% | |
| Sodium | 470.6 mg | 20% | |
| Total Carbohydrates | 11.8 g | 4% | |
| Dietary Fiber | 2.4 g | 8% | |
| Sugars | 4.7 g | ||
| protein | 11.8 g | 23% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 176.5 mg | 13% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 529.4 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 lasagna
Zucchini lasagna is a low-carb alternative to traditional lasagna, made by layering zucchini slices in place of pasta. Originating from Italian cuisine, this dish embraces the Mediterranean diet’s emphasis on fresh vegetables, olive oil, and nutrient-rich ingredients. The zucchini component provides a lighter texture while contributing important nutrients. Zucchini is low in calories (17 calories per 100 grams), contains vitamin C, potassium, and antioxidants, and is rich in water content, making it hydrating and digestion-friendly. Paired with tomato sauce, lean ground meat or plant-based protein, and cheese, zucchini lasagna offers a balanced mix of proteins, fats, and vitamins like vitamin A, calcium, and magnesium. This dish appeals to diverse dietary preferences, particularly those seeking healthier substitutes without compromising flavor and satiety.
Health Benefits
- Supports digestion due to zucchini's high water content and fiber (1g per 100g)
- Promotes immune health with vitamin C (17mg per 100g of zucchini)
- Strengthens bones through calcium from cheese (over 200mg per ounce of mozzarella)
- Regulates blood pressure with potassium in zucchini (262mg per 100g)
- Contains antioxidants like lutein in zucchini, supporting eye health
Dietary Considerations
Selection and Storage
Store cooked zucchini lasagna in an airtight container in the refrigerator for up to 3-4 days. Frozen portions can last up to 2 months; allow to thaw before reheating in the oven.
Common Questions About Zucchini lasagna Nutrition
Is zucchini lasagna high in protein?
Zucchini lasagna can provide moderate protein levels depending on the ingredients. A serving with ground beef or turkey may contain 12-20 grams of protein, while a vegetarian version relying on ricotta, mozzarella, or tofu typically provides 8-12 grams per serving. Protein content varies significantly based on the recipe.
Can I eat zucchini lasagna on a keto diet?
Yes, zucchini lasagna can be keto-friendly if prepared without traditional pasta and using low-carb marinara or cheese options. Zucchini serves as an excellent low-carb substitute for lasagna noodles, with only about 3 grams of net carbs per cup, making it suitable for keto diets.
What are the health benefits of zucchini lasagna?
Zucchini lasagna offers several health benefits, such as being lower in calories compared to traditional lasagna due to the use of zucchini instead of pasta. Zucchini is rich in vitamin C, potassium, and antioxidants. Additionally, it is high in water content, which can support hydration and digestion.
What is the recommended serving size for zucchini lasagna?
A typical serving size for zucchini lasagna is about 1 cup or 250 grams. This portion generally provides around 150-300 calories, depending on specific ingredients used like cheese, meats, or sauces. Pair it with a side salad for a balanced meal.
How does zucchini lasagna compare to traditional lasagna in terms of nutrition?
Zucchini lasagna is typically lower in calories and carbohydrates compared to traditional lasagna, as zucchini replaces high-carb pasta sheets. While traditional lasagna often has 300-400 calories and 30-40 grams of carbs per serving, zucchini lasagna reduces this to 150-300 calories and 5-15 grams of carbs, depending on the recipe.
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.
