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Baked Cretan zucchini Calories
Low-calorie baked vegetable with potassium and vitamin C
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Baked Cretan zucchini (180 g) has 45 calories. That works out to 25 calories per 100 g. It contains 8.3 g of carbs, 3.2 g of protein, 0.9 g of fat and 2.7 g of fiber. Its 22.5 mg of Vitamin C covers 25% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Baked Cretan zucchini Nutrition Facts
Selected: 1 serving (medium) · 180 g
45
KCAL / 180G
Carbs
8.3g
· 3% DV
Protein
3.2g
· 6% DV
Fat
0.9g
· 1% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 24% · Fat 15%
Baked Cretan zucchini nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 45 kcal | |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.14 g | 1% |
| Trans fat | 0 g | |
| Sodium | 5.4 mg | 0% |
| Total carbohydrate | 8.3 g | 3% |
| Fiber | 2.7 g | 10% |
| Protein | 3.2 g | 6% |
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 Cretan zucchini?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 45 kcal |
| 1 ounce (small) | 28.4 g | 7 kcal |
| 1 piece (small) | 80 g | 20 kcal |
| 100 g | 100 g | 25 kcal |
| 1 cup (chopped) | 120 g | 30 kcal |
| 1 piece (medium) | 130 g | 33 kcal |
| 1 cup (diced) | 180 g | 45 kcal |
| 1 piece (large) | 220 g | 55 kcal |
| 1 serving (large) | 300 g | 75 kcal |
Calculated from 25 calories per 100 g.
Frequently Asked Questions About Baked Cretan zucchini
How do you make baked Cretan zucchini?
Baked Cretan zucchini is made by washing and cutting the small squash, then baking it with olive oil and seasonings until tender. You can halve or hollow out round zucchini, while larger ones are easier to slice.
What is Cretan zucchini?
Cretan zucchini usually refers to a small, round, pale-green summer squash associated with Crete. It is not a separate baked dish by itself; “baked Cretan zucchini” describes a preparation that can vary with the cook and the ingredients.
Do you peel zucchini for baked Cretan zucchini?
No, you usually leave the skin on for baked Cretan zucchini. The tender skin is edible and helps the squash hold its shape in the oven; wash it well under running water before cutting or stuffing.
Can you stuff baked Cretan zucchini?
Yes, baked Cretan zucchini can be hollowed out and stuffed, especially when the squash is small and round. Rice, chopped vegetables, herbs, or cheese can make suitable fillings; choose similarly sized zucchini so they cook evenly.
What ingredients go with baked Cretan zucchini?
Olive oil, garlic, black pepper, and herbs such as oregano or dill pair well with baked Cretan zucchini. Lemon adds brightness, while crumbled cheese gives a richer finish; the exact combination varies between recipes.
Can you use regular zucchini for baked Cretan zucchini?
Yes, regular zucchini works in baked Cretan zucchini recipes, although its long shape differs from the small, round Cretan type. Slice it into similar-sized pieces for even cooking, or use halved sections if you want to add a filling.
What should you serve with baked Cretan zucchini?
Baked Cretan zucchini goes well with a yogurt-based dip, grains, or other roasted vegetables. For a fuller meal, pair it with beans or lentils; as a side dish, it complements grilled fish or meat.
Can baked Cretan zucchini be made ahead?
Yes, you can wash and cut the zucchini ahead and keep it covered in the refrigerator until you are ready to bake. Add salt and oil close to cooking time to limit moisture collecting on the cut surfaces.
How do you store leftover baked Cretan zucchini?
Store leftover baked Cretan zucchini in a covered container in the refrigerator and use it within a few days. Reheat only the portion you plan to eat; the zucchini may be softer after chilling and reheating.
Can you freeze baked Cretan zucchini?
Yes, baked Cretan zucchini can be frozen, but it may turn watery and soft after thawing. Freeze it in airtight portions if texture is not essential; for a firmer result, refrigerate leftovers and eat them soon.
Baked Cretan zucchini Vitamins & Minerals
Vitamins
Vitamin C
22.5mg · 25% DV
B6
0.29mg · 17% DV
B2
0.16mg · 12% DV
Folate
43.2µg · 11% DV
Minerals
Potassium ⭐
486mg · 14% DV
Manganese
0.31mg · 13% DV
Copper
0.11mg · 12% DV
Phosphorus
68mg · 10% DV
Sodium
5.4mg · 0% DV
Baked Cretan zucchini Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Cretan zucchini
To burn the 45 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.
What is Baked Cretan zucchini?
Baked Cretan zucchini is a simple oven-cooked vegetable dish inspired by the food of Crete and the wider Mediterranean. The zucchini is commonly seasoned with olive oil and herbs, sometimes with garlic; the exact combination varies from kitchen to kitchen.
Baking leaves it tender, with lightly browned edges and a mellow, savoury flavour. In Crete it fits naturally alongside grilled fish or meat, or as part of a spread of small dishes; elsewhere, serve it warm or at room temperature as a side or a light lunch with bread and a dip. It is low in energy and provides some fibre, with about 25 calories per 100 g. For a lighter version, use olive oil sparingly and lean on herbs, lemon or garlic for flavour.
How Nutritious Is Baked Cretan 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 Cretan zucchini Processed?
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.
Does Baked Cretan zucchini Contain Allergens?
No known major allergens
Which Diets Is Baked Cretan zucchini Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Baked Cretan zucchini Fat Profile
SATURATED
0.14g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.