Zucchini sticks

Appetizer

Item Rating: 83/100

1 serving (100 grams) contains 20 calories, 1.2 grams of protein, 0.3 grams of fat, and 3.1 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		40
% Daily Value*
Total Fat		0.6 g	0%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		16 mg	0%
Total Carbohydrates		6.2 g	2%
	Dietary Fiber	2.2 g	7%
	Sugars	4.2 g
protein		2.4 g	4%
Vitamin D		0 mcg	0%
Calcium		32 mg	2%
Iron		0.8 mg	4%
Potassium		522 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

🥓 Keto friendly

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 5 cal (13.6%)

Protein: 9 cal (24.1%)

Carbs: 24 cal (62.3%)

About Zucchini sticks

Zucchini sticks are a popular way to enjoy zucchini, a type of summer squash native to Central and South America but widely cultivated worldwide and a staple in Mediterranean cuisine. Zucchini has a mild flavor and is versatile, often served raw, grilled, baked, or fried. Nutritionally, zucchini is low in calories (17 calories per 100g), high in water content (over 90%), and contains essential vitamins like vitamin C and manganese. It is also a good source of fiber, potassium, and antioxidants such as lutein and zeaxanthin, which support ocular health. Zucchini is naturally gluten-free and suitable for most diets, making it an excellent choice for healthy snacking or a side dish option. Zucchini sticks prepared raw or lightly seasoned maintain their nutritional integrity and can be enjoyed by a wide variety of individuals with different dietary preferences.

Health Benefits

• Rich in vitamin C, which supports a healthy immune system and aids in skin health.
• Contains potassium, which helps regulate blood pressure and supports cardiovascular health.
• High in dietary fiber, promoting healthy digestion and assisting with maintaining a healthy weight.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free, low-carb, mediterranean diet

Not suitable for: Low-potassium diets

Selection and Storage

Store whole zucchini in the refrigerator crisper drawer for up to 1 week; wash prior to slicing. Use zucchini sticks within 2-3 days for optimal freshness.

Common Questions About Zucchini sticks Nutrition

Are zucchini sticks nutritious?

Yes, zucchini sticks are very nutritious. One cup of raw zucchini provides about 20 calories, 1.5 grams of protein, less than 1 gram of fat, and 4 grams of carbohydrates. They are also rich in vitamin C, potassium, and antioxidants, making them a nutrient-dense, low-calorie snack.

Can zucchini sticks be eaten on a keto diet?

Yes, zucchini sticks can be eaten on a keto diet. With just 4 grams of carbs per one-cup serving (and even fewer net carbs when you account for fiber), zucchini fits well within the low-carb requirements of keto.

What are the health benefits of zucchini sticks?

Zucchini sticks are high in antioxidants, especially lutein and zeaxanthin, which support eye health. They are also hydrating due to their high water content and can aid digestion thanks to their fiber content. Additionally, their low calorie and carbohydrate profile makes them beneficial for weight management.

How many zucchini sticks should I eat in one serving?

A typical serving size of zucchini sticks is about 1 cup (raw), which is roughly 120 grams. This portion provides around 20 calories, making it a light and healthy addition to any meal or as a standalone snack.

How do zucchini sticks compare to French fries?

Zucchini sticks are significantly lower in calories and fat compared to French fries. While a medium serving of French fries can contain over 300 calories and 14 grams of fat, the same serving size of baked zucchini sticks has about 80-100 calories and minimal fat. They are also nutrient-rich, providing vitamins and antioxidants that French fries typically lack.

Data Sources & Scientific References