1 serving (150 grams) contains 80 calories, 2.0 grams of protein, 3.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
127.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.8 g | 6% | |
| Saturated Fat | 0.8 g | 4% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 476.2 mg | 20% | |
| 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 | 63.5 mg | 4% | |
| Iron | 1.3 mg | 7% | |
| 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 with sauce
Zucchini, a type of summer squash, originates from Central America but is widely embraced in Mediterranean and global cuisines. Known for its mild flavor and tender texture, zucchini can be served raw or cooked, often paired with savory sauces. Nutritionally, it's low in calories, with only 33 calories per cup of cooked zucchini, and is rich in vitamins A, C, and K. It contains fiber, folate, and potassium, which contribute to overall health. Additionally, zucchini is over 95% water, making it an excellent hydrating vegetable and suitable for many diets.
Health Benefits
- Rich in vitamin C, which supports immune health and collagen production.
- High in potassium, a mineral that helps regulate blood pressure and muscle contractions.
- Contains dietary fiber, aiding in digestion and promoting gut health.
- Low-calorie and hydrating, making it ideal for weight management and maintaining water balance.
- Vitamin A supports healthy vision and skin integrity.
Dietary Considerations
Selection and Storage
Store whole zucchini in a perforated bag in the refrigerator for up to a week. Cooked zucchini with sauce should be consumed within 3-4 days when refrigerated.
Common Questions About Zucchini with sauce Nutrition
Is zucchini with sauce a good source of protein?
Zucchini itself is not high in protein, containing only about 2 grams of protein per medium zucchini (about 200 grams). However, the protein content will depend on the type of sauce used—some sauces like those based on nuts, seeds, or dairy may add additional protein.
Can I eat zucchini with sauce on a keto diet?
Zucchini is highly keto-friendly due to its low carbohydrate content, with about 3 grams of net carbs per 100 grams. However, the sauce matters; avoid sugary or high-carb sauces and stick to options like olive oil, garlic butter, or creamy sauces made with low-carb ingredients.
What are the main health benefits of zucchini with sauce?
Zucchini is rich in vitamins C, A, and potassium, making it great for immune support and heart health. Paired with a nutrient-rich sauce, it can provide antioxidants and healthy fats. However, sauces high in sodium or saturated fats should be consumed in moderation to avoid health concerns.
How much zucchini with sauce should I serve per person?
A standard serving is 1 medium zucchini per person (about 200 grams) with roughly 1/4 to 1/2 cup of sauce. This portion provides around 40 calories for the zucchini alone, and calorie counts vary depending on the sauce used.
How does zucchini with sauce compare to pasta with sauce?
Zucchini with sauce is a much lower calorie and carb option compared to traditional pasta. For example, 100 grams of cooked zucchini has only 17 calories and 3 grams of net carbs, while 100 grams of cooked pasta contains about 158 calories and 31 grams of net carbs. Zucchini is a great alternative for those looking to reduce calorie or carb intake.
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.
