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Egg with Zucchini and Sweet Potato Calories
Source of protein, vitamin A and fiber
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Egg with Zucchini and Sweet Potato (200 g) has 172 calories. That works out to 86 calories per 100 g. It contains 19.4 g of carbs, 11.6 g of protein, 6.2 g of fat and 3.6 g of fiber. Its 740 µg of Vitamin A covers 82% of the Daily Value. Its glycemic index is 43 (low), so it raises blood sugar slowly.
Egg with Zucchini and Sweet Potato Nutrition Facts
Selected: 1 serving (medium) · 200 g
172
KCAL / 200G
Carbs
19.4g
· 7% DV
Protein
11.6g
· 23% DV
Fat
6.2g
· 8% DV
Fiber
3.6g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 43% · Protein 26% · Fat 31%
Egg with Zucchini and Sweet Potato nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 172 kcal | |
| Total fat | 6.2 g | 8% |
| Saturated fat | 1.82 g | 9% |
| Trans fat | 0 g | |
| Sodium | 110 mg | 5% |
| Total carbohydrate | 19.4 g | 7% |
| Fiber | 3.6 g | 13% |
| Protein | 11.6 g | 23% |
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 Egg with Zucchini and Sweet Potato?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 172 kcal |
| 100 g | 100 g | 86 kcal |
| 1 serving (small) | 120 g | 103 kcal |
| 1 cup (medium) | 150 g | 129 kcal |
| 1 serving (large) | 280 g | 241 kcal |
| 1 cup (double) | 300 g | 258 kcal |
| 1 pack (large) | 350 g | 301 kcal |
| 2 serving (double) | 400 g | 344 kcal |
Calculated from 86 calories per 100 g.
Frequently Asked Questions About Egg with Zucchini and Sweet Potato
How do you make egg with zucchini and sweet potato?
Cook diced sweet potato in a skillet until nearly tender, then add sliced zucchini and cook off its moisture. Add the eggs and cook covered until set, or scramble everything together for a softer texture.
Should you peel the sweet potato for egg with zucchini and sweet potato?
No, peeling is optional for egg with zucchini and sweet potato. Scrub the sweet potato well and leave the skin on for a firmer texture; peel it if the skin is tough or you prefer a softer bite.
How do you stop egg with zucchini and sweet potato from getting watery?
Cook the zucchini until its released liquid evaporates before adding the eggs. Use a wide skillet and avoid crowding it, since packed vegetables steam and leave excess moisture in egg with zucchini and sweet potato.
Can you bake egg with zucchini and sweet potato in the oven?
Yes, you can bake egg with zucchini and sweet potato in an oven-safe skillet or dish. Soften the vegetables first, add the eggs, then bake until the whites are set; check early if you want runny yolks.
Can you meal-prep egg with zucchini and sweet potato?
Yes, meal-prep the cooked zucchini and sweet potato, then add freshly cooked eggs when you are ready to eat. Keeping the components separate prevents the eggs from turning rubbery during storage and reheating.
What herbs go well with egg with zucchini and sweet potato?
Parsley, dill, thyme, and chives all work well with egg with zucchini and sweet potato. Add fresh herbs near the end of cooking so their flavor stays bright, or scatter them over the dish before serving.
Can you use frozen zucchini in egg with zucchini and sweet potato?
Yes, frozen zucchini works in egg with zucchini and sweet potato, but thaw and drain it first. Cook it until the extra liquid evaporates before adding the eggs, otherwise the finished dish can become watery.
What should you serve with egg with zucchini and sweet potato?
Serve egg with zucchini and sweet potato with toast, a crisp green salad, or plain yogurt. For a more filling brunch, add sliced avocado or fresh tomatoes rather than another heavy side.
Can you reheat egg with zucchini and sweet potato?
Yes, reheat egg with zucchini and sweet potato gently in a covered skillet or microwave until hot throughout. Use a low setting and stop as soon as it is warm, since prolonged heating makes the eggs tough.
Is egg with zucchini and sweet potato a good post-workout meal?
Yes, egg with zucchini and sweet potato can make a practical post-workout meal because it combines eggs with vegetables and sweet potato. If you need more food after a hard session, pair it with yogurt or bread.
Egg with Zucchini and Sweet Potato Vitamins & Minerals
Vitamins
Vitamin A
740µg · 82% DV
B2
0.38mg · 29% DV
B6
0.48mg · 28% DV
B12
0.66µg · 28% DV
Minerals
Selenium
20µg · 36% DV
Phosphorus
218mg · 31% DV
Copper
0.2mg · 22% DV
Iodine
28µg · 19% DV
Potassium ⭐
614mg · 18% DV
Sodium
110mg · 5% DV
Egg with Zucchini and Sweet Potato Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Egg with Zucchini and Sweet Potato
To burn the 172 calories in 1 serving (medium) (200 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 Egg with Zucchini and Sweet Potato?
Egg with Zucchini and Sweet Potato brings eggs together with tender zucchini and sweet potato, usually cooked in a pan as a simple homemade dish. The vegetables soften before the eggs are added, though the exact method and proportions vary from kitchen to kitchen.
The mild zucchini and sweet potato’s gentle sweetness make a soft, savoury combination. It works well for breakfast or brunch, or as a light meal with greens and toast. The eggs contribute protein, while sweet potato provides vitamin A and the vegetables add fibre. For a lighter serving, use a modest amount of cooking oil and add a fresh salad on the side.
How Nutritious Is Egg with Zucchini and Sweet Potato?
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 Egg with Zucchini and Sweet Potato 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 Egg with Zucchini and Sweet Potato Contain Allergens?
Contains these allergens:
Which Diets Is Egg with Zucchini and Sweet Potato Good For?
Vegan
— Not 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
Egg with Zucchini and Sweet Potato Fat Profile
SATURATED
1.82g
MONOUNSATURATED
2.38g
POLYUNSATURATED
1.36g
Omega 6:3 ratio 20.7:1
Above the ideal 4:1 (20.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.