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Fiber-rich, low-calorie baked vegetable dish
In season: Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Baked celeriac with zucchini (180 g) has 76 calories. That works out to 42 calories per 100 g. It contains 14 g of carbs, 2.5 g of protein, 1.3 g of fat and 5.2 g of fiber. Its 25.2 µg of Vitamin K covers 21% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
76
KCAL / 180G
Carbs
14g
· 5% DV
Protein
2.5g
· 5% DV
Fat
1.3g
· 2% DV
Fiber
5.2g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 13% · Fat 15%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 76 kcal | |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.18 g | 1% |
| Trans fat | 0 g | |
| Sodium | 76 mg | 3% |
| Total carbohydrate | 14 g | 5% |
| Fiber | 5.2 g | 19% |
| Protein | 2.5 g | 5% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 76 kcal |
| 1 tablespoon (diced) | 18 g | 8 kcal |
| 1 piece (small) | 90 g | 38 kcal |
| 100 g | 100 g | 42 kcal |
| 1 cup (diced) | 120 g | 50 kcal |
| 1 piece (half) | 160 g | 67 kcal |
| 1 serving (large) | 260 g | 109 kcal |
| 1 piece (whole) | 320 g | 134 kcal |
Calculated from 42 calories per 100 g.
Baked celeriac with zucchini is made by tossing peeled, chopped celeriac and zucchini with oil and seasonings, then roasting until tender. Cut the vegetables into evenly sized pieces so they cook at a similar rate.
Yes, peel the celeriac for baked celeriac with zucchini. Its knobbly skin is tough, so trim it away with a sturdy knife, including around the crevices, then cut the flesh into pieces before roasting.
To keep baked celeriac with zucchini from getting soggy, spread the vegetables in a single layer and avoid crowding the pan. Zucchini releases moisture as it cooks, so thicker pieces and an uncovered pan help them roast rather than steam.
Celeriac usually needs longer in the oven than zucchini, so give it a head start or cut it smaller. Add the zucchini later, or use larger zucchini pieces, to keep it tender without letting it collapse.
To slow browning while preparing baked celeriac with zucchini, place peeled, cut celeriac in water with a little lemon juice. Drain it before roasting so excess water does not interfere with browning on the pan.
Thyme, black pepper, garlic, and parsley all work well in baked celeriac with zucchini. A squeeze of lemon brightens the earthy celeriac; add fresh parsley after roasting to preserve its fresh flavor.
Serve baked celeriac with zucchini with a grain, such as rice or quinoa, or alongside beans for a more filling meal. It also works as a vegetable side with roasted chicken, fish, or a simple salad.
You can prep the celeriac for baked celeriac with zucchini ahead by peeling and cutting it, then keeping it in lemon water in the refrigerator. For the best texture, cut the zucchini and roast the vegetables shortly before serving.
Reheat baked celeriac with zucchini in an oven or skillet until hot. These methods help the vegetables regain some of their roasted texture; a microwave is convenient but can make the zucchini softer.
Yes, baked celeriac with zucchini can be frozen, but the zucchini may turn softer and release water after thawing. Cool the dish first, freeze it in sealed portions, and reheat it thoroughly in the oven for a better texture.
Vitamins
Vitamin K
25.2µg · 21% DV
Vitamin C
15.3mg · 17% DV
Folate
43.2µg · 11% DV
B5
0.5mg · 10% DV
Minerals
Potassium ⭐
513mg · 15% DV
Copper
0.11mg · 12% DV
Manganese
0.25mg · 11% DV
Phosphorus
61mg · 9% DV
Sodium
76mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 76 calories in 1 serving (medium) (180 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.
Baked celeriac with zucchini brings together chunks of celeriac and zucchini roasted until tender, with lightly browned edges. It is a simple home-style vegetable dish rather than a fixed recipe, so seasoning can vary; olive oil and herbs make natural additions. Celeriac has an earthy, aromatic flavour, while zucchini is milder and softens as it cooks.
Serve it warm as a side, or at room temperature as part of a Mediterranean-style spread; it also works as a light lunch with bread or beans. The dish is fibre-rich and low in calories, with 2.9 g of fibre per 100 g. For a more filling meal, pair it with lentils or chickpeas; use oil sparingly if you want to keep it lighter.
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.
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.
NOVA 2
Minimally 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.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.18g
MONOUNSATURATED
0.22g
POLYUNSATURATED
0.38g
Omega 6:3 ratio 6.4:1
Above the ideal 4:1 (6.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.