100 g of Sauteed Zucchini has 49 calories. It contains 5.2 g of carbs, 1.5 g of protein, 2.8 g of fat and 1.3 g of fiber. Its 14 mg of Vitamin C covers 16% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Sauteed Zucchini Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

5.2g

· 2% DV

Protein

1.5g

· 3% DV

Fat

2.8g

· 4% DV

Fiber

1.3g

· 5% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 40% · Protein 12% · Fat 48%

Sauteed Zucchini Vitamins & Minerals

Vitamins

Vitamin C

14mg · 16% DV

Vitamin A

110µg · 12% DV

0.13mg · 8% DV

Folate

24µg · 6% DV

Minerals

Potassium ⭐

260mg · 8% DV

Magnesium

19mg · 5% DV

Phosphorus

38mg · 5% DV

Calcium

18mg · 2% DV

How Nutritious Is Sauteed Zucchini?

Nutrient density

Medium

55/ 100

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

44/ 100

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.

Sauteed Zucchini Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Sauteed Zucchini

To burn the 49 calories in 100 g:

🚶

12min

Walking (5 km/h)

🏃

5min

Running (8 km/h)

🚴

7min

Cycling

🏊

6min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Sauteed 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 Sauteed Zucchini Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Sauteed 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

— Not suitable

Low FODMAP

— Not suitable

Sauteed Zucchini Fat Profile

SATURATED

0.4g

MONOUNSATURATED

1.1g

POLYUNSATURATED

0.25g

⚖️

Omega 6:3 ratio 11:1

Above the ideal 4:1 (11:1).

Compare Sauteed Zucchini

🥒vs🍅

Sauteed Zucchini vs Tomato31 kcal more per 100 g

→🥒vs🥗

Sauteed Zucchini vs Mixed Green Salad31 kcal more per 100 g

→🥒vs🫑

Sauteed Zucchini vs Red Pepper18 kcal more per 100 g

→🥒vs🥄

Sauteed Zucchini vs Boiled Beetroot5 kcal more per 100 g

→

Foods Similar to Sauteed Zucchini

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Sauteed Zucchini

Why does sautéed zucchini turn watery, and how can I prevent it?

Zucchini releases moisture when the pan is overcrowded or salt is added too early. Use a wide pan over medium-high heat, cook in batches, and season near the end.

Is bitter sautéed zucchini safe to eat?

A pronounced bitter taste is not normal and may indicate naturally occurring cucurbitacins. Do not try to mask the bitterness; discard the zucchini instead.

How long does sautéed zucchini keep in the refrigerator?

Cool it in a shallow container and refrigerate within two hours of cooking. Store it covered and use it within 3 to 4 days, reheating only the portion you plan to eat.

Can sautéed zucchini be frozen?

Yes, but it will become softer and release more liquid after thawing. Drain any excess moisture first, freeze in portions, and use it later in soups, omelets, or sauces.

Which seasonings work well with sautéed zucchini?

Garlic, black pepper, dill, mint, chili flakes, and a little lemon zest complement zucchini well. Add garlic late enough that it becomes fragrant without burning.

Does sautéed zucchini go well with yogurt?

Yes. Yogurt adds tanginess and makes the dish feel more substantial; serve it on the side or spoon it over the zucchini rather than cooking it for a long time in the pan.

How can I make sautéed zucchini a more filling main meal?

Pair it with a protein food such as chickpeas, lentils, eggs, cheese, fish, or chicken. A whole-grain side can also make the meal more balanced and satisfying.

Is sautéed zucchini less nutritious than raw zucchini?

Cooking can reduce some heat-sensitive vitamins, but sautéed zucchini remains a useful vegetable choice. Brief cooking rather than prolonged simmering helps preserve its texture and nutritional quality.

Is sautéed zucchini better before or after a workout?

On its own, it is a light, high-volume food that may feel bulky immediately before intense exercise for some people. After training, it works well as the vegetable component of a meal that also includes protein and carbohydrate.

Do I need to peel zucchini before sautéing it?

No. Fresh zucchini with thin, unblemished skin can be cooked unpeeled, which keeps more color, texture, and fiber. Wash it well; peel only if the skin is unusually tough or damaged.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026