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Baked breadcrumb zucchini Calories
Baked zucchini coated with breadcrumbs; moderate-calorie, fiber-containing vegetable dish with light fat.
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Baked breadcrumb zucchini (140 g) has 123 calories. That works out to 88 calories per 100 g. It contains 15.7 g of carbs, 3.4 g of protein, 5.3 g of fat and 2.9 g of fiber. Its 13.3 mg of Vitamin C covers 15% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Baked breadcrumb zucchini Nutrition Facts
Selected: 1 serving (medium) · 140 g
123
KCAL / 140G
Carbs
15.7g
· 6% DV
Protein
3.4g
· 7% DV
Fat
5.3g
· 7% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 11% · Fat 38%
Baked breadcrumb zucchini nutrition facts table · 1 serving (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 123 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 0.98 g | 5% |
| Trans fat | 0 g | |
| Sodium | 294 mg | 13% |
| Total carbohydrate | 15.7 g | 6% |
| Fiber | 2.9 g | 10% |
| Protein | 3.4 g | 7% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Baked breadcrumb zucchini?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 140 g | 123 kcal |
| 1 piece (small) | 35 g | 31 kcal |
| 1 piece (medium) | 55 g | 48 kcal |
| 1 piece (large) | 80 g | 70 kcal |
| 1 cup (shredded) | 95 g | 84 kcal |
| 100 g | 100 g | 88 kcal |
| 1 cup (diced) | 120 g | 106 kcal |
| 1 piece (whole) | 160 g | 141 kcal |
| 1 serving (large) | 220 g | 194 kcal |
Calculated from 88 calories per 100 g.
Frequently Asked Questions About Baked breadcrumb zucchini
How do you make baked breadcrumb zucchini?
To make baked breadcrumb zucchini, slice and dry the zucchini, coat it lightly with oil, then cover the pieces evenly with breadcrumbs. Arrange them in a single layer on a baking sheet and bake until the coating is golden and the zucchini is tender.
Why does baked breadcrumb zucchini turn soggy?
Baked breadcrumb zucchini turns soggy when the zucchini releases too much moisture or the slices are crowded on the tray. Dry the slices well and leave space between them so moisture can escape and the breadcrumb coating can crisp.
How do you make baked breadcrumb zucchini crispy?
For crisp baked breadcrumb zucchini, dry the slices thoroughly, use only a light coating of oil, and arrange them with space between each piece. A single, even layer of breadcrumbs browns better than a thick coating.
How do you stop the breadcrumbs from falling off baked breadcrumb zucchini?
Breadcrumbs stay on baked breadcrumb zucchini better when the slices are dry and the coating is pressed gently into the surface. Handle the pieces carefully as you arrange them, and avoid turning them before the underside has set.
Should you peel zucchini for baked breadcrumb zucchini?
No, you usually do not need to peel zucchini for baked breadcrumb zucchini. The skin helps the slices hold their shape while baking; wash the zucchini, dry it well, and trim off the ends before cutting it.
What sauce goes well with baked breadcrumb zucchini?
Garlic yogurt sauce pairs especially well with baked breadcrumb zucchini, balancing its toasted coating with a cool, tangy dip. Marinara or a lemon-herb sauce also works if you prefer a tomato-based or dairy-free accompaniment.
What can you serve with baked breadcrumb zucchini?
Serve baked breadcrumb zucchini with a salad and a protein such as grilled chicken, fish, or beans for a fuller meal. It also works as a vegetable side alongside pasta, rice, or other simple main dishes.
Can you prepare baked breadcrumb zucchini ahead of time?
You can prep baked breadcrumb zucchini ahead by washing, slicing, and drying the zucchini, but wait to add the breadcrumbs until just before baking. Coated slices left sitting can release moisture and make the crumb layer soft.
How should you store and reheat leftover baked breadcrumb zucchini?
Store leftover baked breadcrumb zucchini in a covered container in the refrigerator and eat it soon. Reheat it in an oven or air fryer to bring back some crispness; a microwave heats it quickly but usually softens the coating.
Can you freeze baked breadcrumb zucchini?
Yes, you can freeze baked breadcrumb zucchini, but thawed slices are likely to be softer because zucchini releases water and the coating loses its crispness. For a better texture, prepare and bake it fresh rather than freezing the finished dish.
Baked breadcrumb zucchini Vitamins & Minerals
Vitamins
Vitamin C
13.3mg · 15% DV
B6
0.18mg · 11% DV
Folate
39.2µg · 10% DV
B2
0.11mg · 8% DV
Minerals
Sodium
294mg · 13% DV
Copper
0.11mg · 12% DV
Selenium
6.72µg · 12% DV
Manganese
0.27mg · 12% DV
Potassium ⭐
357mg · 11% DV
Baked breadcrumb zucchini Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked breadcrumb zucchini
To burn the 123 calories in 1 serving (medium) (140 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Baked breadcrumb zucchini?
Baked breadcrumb zucchini is made by coating sliced zucchini in breadcrumbs and baking it until the edges turn golden. The courgette softens inside while the coating adds a lightly crisp finish; the result can be kept fairly light by using just a little oil. It works as a vegetable side with grilled dishes, or served warm or at room temperature as part of a casual meal. A spoonful of garlicky yoghurt or a squeeze of lemon pairs well with its mild flavour. This is a moderate-calorie dish that provides some fibre, with 2.1 g per 100 g. For a lighter version, use a thin breadcrumb coating and brush the zucchini sparingly with oil before baking.
How Nutritious Is Baked breadcrumb zucchini?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Baked breadcrumb zucchini Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baked breadcrumb zucchini Contain Allergens?
Contains these allergens:
Which Diets Is Baked breadcrumb zucchini Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked breadcrumb zucchini Fat Profile
SATURATED
0.98g
MONOUNSATURATED
1.96g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 18:1
Above the ideal 4:1 (18:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.