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Diet zucchini roll Calories
Low-calorie, vegetable-based, light stuffed roll alternative
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Diet zucchini roll (120 g) has 70 calories. That works out to 58 calories per 100 g. It contains 8.2 g of carbs, 2.9 g of protein, 2.5 g of fat and 2.2 g of fiber. Its 12.6 mg of Vitamin C covers 14% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Diet zucchini roll Nutrition Facts
Selected: 2 piece (medium) · 120 g
70
KCAL / 120G
Carbs
8.2g
· 3% DV
Protein
2.9g
· 6% DV
Fat
2.5g
· 3% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 17% · Fat 34%
Diet zucchini roll nutrition facts table · 2 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 70 kcal | |
| Total fat | 2.5 g | 3% |
| Saturated fat | 0.38 g | 2% |
| Trans fat | 0 g | |
| Sodium | 216 mg | 9% |
| Total carbohydrate | 8.2 g | 3% |
| Fiber | 2.2 g | 8% |
| Protein | 2.9 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 2 Pieces of Diet zucchini roll?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 120 g | 70 kcal |
| 1 piece (small) | 45 g | 26 kcal |
| ½ cup (shredded) | 90 g | 52 kcal |
| 100 g | 100 g | 58 kcal |
| 1 serving (medium) | 150 g | 87 kcal |
| 3 piece (large) | 180 g | 104 kcal |
| 1 cup (shredded) | 180 g | 104 kcal |
| 1 serving (large) | 220 g | 128 kcal |
| 4 piece (extra large) | 240 g | 139 kcal |
Calculated from 58 calories per 100 g.
Frequently Asked Questions About Diet zucchini roll
How do you make a Diet zucchini roll?
A Diet zucchini roll is made by slicing zucchini lengthwise, cooking the strips until pliable, adding a filling, and rolling them up. Roast or grill the slices rather than cooking them until soft, so they hold their shape.
What filling works best in a Diet zucchini roll?
A thick filling works best in a Diet zucchini roll, such as herbed soft cheese, seasoned cottage cheese, or finely chopped vegetables. Avoid a watery mixture: excess liquid can make the zucchini slippery and cause the rolls to unravel.
How do you stop a Diet zucchini roll from falling apart?
To keep a Diet zucchini roll intact, slice the zucchini evenly and cook it just until flexible. Let the strips cool slightly, use a small amount of filling, and secure each roll with a toothpick if needed.
Should you roast or grill zucchini for a Diet zucchini roll?
Either roasting or grilling works for a Diet zucchini roll. Roasting is convenient for cooking many slices evenly, while grilling adds a smoky flavor; in both cases, avoid overcooking, which makes the strips too soft to roll.
What zucchini should you use for a Diet zucchini roll?
Choose firm, medium-sized zucchini for a Diet zucchini roll. They are easier to slice into long, even strips than oversized zucchini, which can have watery centers and large seeds that make the rolls more likely to break.
What can you serve with a Diet zucchini roll?
Serve a Diet zucchini roll with a yogurt or herb dip, a crisp salad, or grilled vegetables. For a more substantial meal, add a grain such as bulgur or couscous; choose a side that complements the filling.
Can you make a Diet zucchini roll ahead of time?
Yes, you can prepare a Diet zucchini roll ahead of serving. Cook and cool the zucchini strips, fill and roll them, then store them covered in the refrigerator. Add any sauce just before serving to keep the rolls from turning soggy.
How long does a Diet zucchini roll last in the fridge?
A Diet zucchini roll will generally keep for about two days in a covered container in the refrigerator. Keep rolls with cheese or yogurt filling chilled, and discard any that have been left at room temperature for an extended time.
Can you freeze a Diet zucchini roll?
Freezing a Diet zucchini roll is not recommended for the best texture. Thawed zucchini tends to release water and become soft, so the rolls may lose their shape; make them fresh or refrigerate them briefly instead.
Can you eat a Diet zucchini roll cold?
Yes, a Diet zucchini roll can be served cold or at room temperature, making it suitable as a light appetizer or lunch. Rolls with a yogurt- or cheese-based filling are especially refreshing when chilled; keep them refrigerated until serving.
Diet zucchini roll Vitamins & Minerals
Vitamins
Vitamin C
12.6mg · 14% DV
B6
0.13mg · 8% DV
Biotin
2.16µg · 7% DV
Folate
28.8µg · 7% DV
Minerals
Sodium
216mg · 9% DV
Copper
0.08mg · 9% DV
Potassium ⭐
306mg · 9% DV
Manganese
0.19mg · 8% DV
Diet zucchini roll Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Diet zucchini roll
To burn the 70 calories in 2 piece (medium) (120 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 Diet zucchini roll?
Diet zucchini roll is a lighter, vegetable-led take on stuffed rolls: thin slices of zucchini are wrapped around a filling, which can vary by recipe. Some versions use cheese or a yogurt-based mixture, while others add herbs or more vegetables; it may be baked or cooked in a pan. The zucchini becomes tender and mild, making the rolls easy to serve warm or chilled as a starter, side dish or light lunch. They fit well on a Mediterranean-style table with salad, grains or a cooling yogurt dip. At 58 calories per 100 g, they make a comparatively light choice; add beans or whole grains alongside if you want a more substantial meal.
How Nutritious Is Diet zucchini roll?
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 Diet zucchini roll 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 Diet zucchini roll Contain Allergens?
No known major allergens
Which Diets Is Diet zucchini roll Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Diet zucchini roll Fat Profile
SATURATED
0.38g
MONOUNSATURATED
0.94g
POLYUNSATURATED
0.56g
Omega 6:3 ratio 8.3:1
Above the ideal 4:1 (8.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.