1 serving (150 grams) contains 80 calories, 2.0 grams of protein, 4.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
127.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.3 g | 8% | |
| Saturated Fat | 0.8 g | 4% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 317.5 mg | 13% | |
| Total Carbohydrates | 15.9 g | 5% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 7.9 g | ||
| protein | 3.2 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.6 mg | 3% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 476.2 mg | 10% | |
* 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 stir fry
Zucchini stir fry is a versatile dish featuring zucchini, a summer squash native to the Americas but widely used in Mediterranean, Asian, and global cuisines. It is a low-calorie and nutrient-dense food, making it ideal for health-conscious diets. Zucchini is rich in vitamins such as vitamin C, vitamin A, and folate, and contains minerals like potassium and manganese. It is also high in water content, boasting hydrating and low-carb properties. When stir-fried, zucchini pairs well with garlic, ginger, soy sauce, and various seasonings, making it a flavorful yet healthy option.
Health Benefits
- Zucchini is an excellent source of vitamin C, which supports immune health and acts as an antioxidant.
- It provides potassium, a mineral crucial for maintaining healthy blood pressure and heart function.
- High in dietary fiber, zucchini aids digestion and promotes gut health, supporting overall metabolic processes.
Dietary Considerations
Selection and Storage
Store zucchini in a perforated plastic bag in the refrigerator for up to a week. Wash and slice just before use to preserve freshness and prevent sogginess in your stir fry.
Common Questions About Zucchini stir fry Nutrition
What is the nutritional content of zucchini stir fry?
Zucchini stir fry is low in calories, typically providing about 25-40 calories per serving (1 cup), depending on added ingredients. It's low in protein at around 1 gram per serving but is rich in vitamins such as vitamin C (25% of the daily value) and potassium. If cooked with oil or other ingredients, calorie values will increase.
Can I eat zucchini stir fry on a keto diet?
Yes, zucchini stir fry is compatible with a keto diet, as zucchini is low in carbs, containing only about 3 grams of net carbs per cup. Just ensure the stir fry is prepared with keto-friendly oils (like olive or avocado oil) and avoid high-carb additives like sugary sauces.
What are the health benefits of zucchini stir fry?
Zucchini stir fry is a nutritious dish offering antioxidants and anti-inflammatory compounds, mainly due to zucchini's high vitamin C and beta-carotene content. It's also hydrating, as zucchini is about 95% water, which supports digestion and skin health. Adding a variety of colorful vegetables can amplify these benefits.
How much zucchini stir fry should I serve per person?
A typical serving size for zucchini stir fry is 1 to 1.5 cups per person, depending on whether it's served as a side dish or main dish. If it's part of a meal, you can pair it with a protein source like tofu, chicken, or shrimp to enhance satiety and nutritional balance.
How does zucchini stir fry compare to other vegetable stir fries?
Zucchini stir fry is lower in carbohydrates than some other stir-fried vegetables, such as carrots or peas. It also cooks faster due to its high water content. Compared to sturdier vegetables like broccoli, zucchini delivers a softer texture and milder flavor, making it an excellent base for absorbing seasonings and sauces.
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.
