Zucchini stirfry

Vegetable

Item Rating: 80/100

1 serving (150 grams) contains 80 calories, 2.0 grams of protein, 4.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

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

Fat: 56 cal (42.6%)

Protein: 12 cal (9.6%)

Carbs: 63 cal (47.8%)

About Zucchini stirfry

Zucchini stir-fry is a dish incorporating sautéed zucchini often mixed with other vegetables, spices, and sauces. Zucchini, also known as courgette, originates from Central America but is now widely used in global cuisines, particularly Mediterranean, Asian, and Italian dishes. Zucchini is low in calories and high in water content, making it hydrating and suitable for weight management. It provides essential nutrients like vitamin C, potassium, and dietary fiber. When stir-fried, zucchini retains its crunch and blends well with garlic, onions, and sauces, creating a quick, nutritious meal suitable for various diets.

Health Benefits

• Zucchini is high in vitamin C, which supports the immune system and skin health.
• Contains potassium, essential for maintaining healthy blood pressure levels.
• Rich in dietary fiber, which promotes digestive health and satiety.
• Low-calorie and hydrating due to its high water content, aiding weight management.
• Packed with antioxidants like lutein and zeaxanthin, beneficial for eye health.

Dietary Considerations

Allergens: None known

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

Not suitable for: Low-potassium diets, nightshade-free diets if additional vegetables from nightshade family are included

Selection and Storage

Store fresh zucchini in the refrigerator in a breathable bag to prevent moisture build-up for up to 5-7 days. Prepare stir-fry by slicing zucchini evenly to ensure consistent cooking; cook quickly over medium-high heat to retain nutrients and texture.

Common Questions About Zucchini stirfry Nutrition

What is the nutritional content of zucchini stirfry?

Zucchini stirfry is low in calories, with approximately 50-70 calories per 1-cup serving, depending on added ingredients like oil. It contains about 2 grams of protein, 2 grams of fiber, and is a good source of vitamins A and C, potassium, and antioxidants.

Is zucchini stirfry compatible with a keto diet?

Yes, zucchini stirfry is keto-friendly as zucchini is naturally low in carbs, providing about 3 grams of carbs per cup (raw). Avoid high-carb vegetables or sugary sauces when preparing to keep it keto-compliant.

What are the health benefits of eating zucchini stirfry?

Zucchini stirfry supports good digestion due to its fiber content and is rich in antioxidants that help reduce inflammation. It is also low in calories, making it a nutritious choice for weight management or healthy eating.

How much zucchini stirfry should I eat per serving?

A typical serving size is about 1 cup of zucchini stirfry, which provides balanced nutrition and fits well within most calorie-controlled diets. Adjust portion size based on added ingredients like oil or protein.

How does zucchini stirfry compare to other vegetable stirfry dishes?

Zucchini stirfry is lighter in calories and carbs compared to stirfries made with starchier vegetables like potatoes or squash. It cooks quickly and absorbs flavors well, making it a versatile and healthy choice for vegetable-based dishes.

Data Sources & Scientific References