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Baked Zucchini and Onion Calories
Low-calorie, fiber-containing vegetable dish
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Baked Zucchini and Onion (180 g) has 54 calories. That works out to 30 calories per 100 g. It contains 11.3 g of carbs, 2.3 g of protein, 0.7 g of fat and 3.1 g of fiber. Its 20.7 mg of Vitamin C covers 23% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Baked Zucchini and Onion Nutrition Facts
Selected: 1 cup (chopped) · 180 g
54
KCAL / 180G
Carbs
11.3g
· 4% DV
Protein
2.3g
· 5% DV
Fat
0.7g
· 1% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 74% · Protein 15% · Fat 11%
Baked Zucchini and Onion nutrition facts table · 1 cup (chopped) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 54 kcal | |
| Total fat | 0.7 g | 1% |
| Saturated fat | 0.13 g | 1% |
| Trans fat | 0 g | |
| Sodium | 9 mg | 0% |
| Total carbohydrate | 11.3 g | 4% |
| Fiber | 3.1 g | 11% |
| Protein | 2.3 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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How Many Calories in 1 Cup of Chopped Baked Zucchini and Onion?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 180 g | 54 kcal |
| ½ cup (chopped) | 90 g | 27 kcal |
| 100 g | 100 g | 30 kcal |
| 1 piece (small) | 120 g | 36 kcal |
| 1 serving (small) | 150 g | 45 kcal |
| 1 serving (medium) | 250 g | 75 kcal |
| 1 piece (large) | 250 g | 75 kcal |
| 1 cup (jumbo) | 300 g | 90 kcal |
| 1 serving (large) | 350 g | 105 kcal |
Calculated from 30 calories per 100 g.
Frequently Asked Questions About Baked Zucchini and Onion
How do you make Baked Zucchini and Onion?
To make Baked Zucchini and Onion, slice the vegetables, toss them with olive oil, salt, and seasonings, then spread them in a single layer on a baking sheet. Roast until the zucchini is tender and the edges begin to brown.
How long should Baked Zucchini and Onion cook in the oven?
Baked Zucchini and Onion usually takes about 25–35 minutes in a preheated 400°F (200°C) oven. The exact time depends on how thickly you slice the vegetables; they are ready when tender with lightly browned edges.
How do you keep Baked Zucchini and Onion from getting watery?
Baked Zucchini and Onion can turn watery when the pan is crowded or the zucchini releases moisture as it cooks. Pat the slices dry, spread them in a single layer, and use a large sheet pan so moisture can evaporate.
Should you peel zucchini for Baked Zucchini and Onion?
No, you usually do not need to peel zucchini for Baked Zucchini and Onion. The thin skin softens during roasting and helps the slices hold their shape; just rinse the zucchini under running water and trim off the ends.
What is the best way to cut zucchini for Baked Zucchini and Onion?
For Baked Zucchini and Onion, cut the zucchini into evenly sized rounds or half-moons. Uniform slices cook at a similar rate, while very thin pieces can soften quickly and become difficult to serve neatly.
What seasonings go well with Baked Zucchini and Onion?
Garlic, black pepper, oregano, thyme, and chili flakes all work well with Baked Zucchini and Onion. Add fresh parsley or basil after roasting for a brighter finish, since delicate fresh herbs can lose flavor in the oven.
Can you add cheese to Baked Zucchini and Onion?
Yes, cheese can be added to Baked Zucchini and Onion for a richer, browned topping. Sprinkle grated Parmesan or another firm cheese over the vegetables near the end of roasting so it melts and browns without overcooking.
What can you serve with Baked Zucchini and Onion?
Baked Zucchini and Onion pairs well with grilled fish, chicken, beans, or grains such as rice and quinoa. For a simple vegetarian meal, serve it with hummus or a yogurt dip and crusty bread.
How long does Baked Zucchini and Onion last in the fridge?
Baked Zucchini and Onion keeps for about 3–4 days in a covered container in the refrigerator. Let it cool before storing, and reheat only the portion you plan to eat to avoid repeatedly warming the leftovers.
Can you freeze Baked Zucchini and Onion?
Yes, you can freeze Baked Zucchini and Onion, but the zucchini will be softer and may release water after thawing. Freeze cooled portions in airtight containers and use them later in soups, pasta, or casseroles rather than expecting a freshly roasted texture.
Baked Zucchini and Onion Vitamins & Minerals
Vitamins
Vitamin C
20.7mg · 23% DV
B6
0.29mg · 17% DV
Vitamin K
17.1µg · 14% DV
Folate
39.6µg · 10% DV
Minerals
Copper
0.14mg · 16% DV
Potassium ⭐
486mg · 14% DV
Manganese
0.29mg · 13% DV
Phosphorus
61mg · 9% DV
Sodium
9mg · 0% DV
Baked Zucchini and Onion Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Zucchini and Onion
To burn the 54 calories in 1 cup (chopped) (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 Zucchini and Onion?
Baked Zucchini and Onion is a simple oven-cooked vegetable dish made by baking chopped zucchini with onion until tender. It is a familiar home-style combination in many cuisines rather than a dish tied to one specific origin; seasonings and cooking methods vary from kitchen to kitchen.
The zucchini turns soft and mild, while the onion becomes sweeter as it cooks; browned edges add a little extra savouriness. Serve it warm as a side with fish, meat or beans, or add it to a grain bowl. It is a low-calorie dish with some fibre, providing 30 calories per 100 g. For a lighter version, use just enough oil to coat the vegetables and finish with herbs or a squeeze of lemon.
How Nutritious Is Baked Zucchini and Onion?
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 Zucchini and Onion 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 Zucchini and Onion Contain Allergens?
No known major allergens
Which Diets Is Baked Zucchini and Onion 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 Zucchini and Onion Fat Profile
SATURATED
0.13g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.16g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.