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Kabak sapetti Calories
Low calorie, source of fiber, contains vitamins and minerals
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Kabak sapetti (200 g) has 34 calories. That works out to 17 calories per 100 g. It contains 6.2 g of carbs, 2.4 g of protein, 0.4 g of fat and 2.2 g of fiber. Its 35.8 mg of Vitamin C covers 40% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Kabak sapetti Nutrition Facts
Selected: 1 piece (medium) · 200 g
34
KCAL / 200G
Carbs
6.2g
· 2% DV
Protein
2.4g
· 5% DV
Fat
0.4g
· 1% 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 65% · Protein 25% · Fat 10%
Kabak sapetti nutrition facts table · 1 piece (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 34 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Trans fat | 0 g | |
| Sodium | 16 mg | 1% |
| Total carbohydrate | 6.2 g | 2% |
| Fiber | 2.2 g | 8% |
| Protein | 2.4 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 Medium Kabak sapetti?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 200 g | 34 kcal |
| 1 slice (thin) | 30 g | 5 kcal |
| 1 slice (thick) | 60 g | 10 kcal |
| 100 g | 100 g | 17 kcal |
| 1 piece (small) | 120 g | 20 kcal |
| 1 cup (chopped) | 130 g | 22 kcal |
| 1 serving (medium) | 150 g | 26 kcal |
| 1 cup (shredded) | 180 g | 31 kcal |
| 1 piece (large) | 300 g | 51 kcal |
Calculated from 17 calories per 100 g.
Frequently Asked Questions About Kabak sapetti
How do you cook Kabak sapetti?
Kabak sapetti can be sautéed, roasted, or added to soups and stews. Cut it into even pieces and cook briefly over fairly high heat to help it brown instead of turning soft and watery.
Can you eat Kabak sapetti raw?
Yes, Kabak sapetti can be eaten raw when fresh. Rinse it under running water, then slice or grate it into salads or serve it as sticks with a dip. Discard it if it tastes distinctly bitter.
Do you need to peel Kabak sapetti?
Usually, no: the skin of tender Kabak sapetti can be left on after washing. Remove only damaged areas or peel it if the skin has become unusually tough; peeling a tender squash is mostly a texture preference.
How should you store Kabak sapetti?
Keep unwashed Kabak sapetti dry in the refrigerator crisper, ideally in a loose or perforated bag. Moisture trapped around it encourages spoilage. Once cut, refrigerate the pieces in a covered container and use them promptly.
Can Kabak sapetti be frozen?
Yes, but thawed Kabak sapetti tends to be softer and release water. Cut it into pieces, briefly blanch them, cool and dry thoroughly, then freeze in portions. Use the thawed pieces in soups, sauces, or cooked dishes.
Why does Kabak sapetti turn watery when cooked?
Kabak sapetti naturally releases water as it cooks, especially when crowded in a pan or salted early. Cook it in a single layer over higher heat, add salt near the end, and drain grated squash before using it in fritters.
Can Kabak sapetti replace pasta?
Kabak sapetti can replace some or all of the pasta in a meal, either sliced into ribbons or cut into strands with a spiralizer. Cook the strands briefly and keep the sauce thick, since the squash releases moisture.
What should you do if Kabak sapetti tastes bitter?
Do not eat distinctly bitter Kabak sapetti, even after cooking. Strong bitterness can signal unusually high cucurbitacins, compounds that can cause illness; discard the bitter squash rather than trying to mask its taste.
Can you use Kabak sapetti in fritters?
Yes, grated Kabak sapetti works in fritters. Squeeze out as much liquid as possible before mixing it with egg and flour, then fry small portions so they cook through and brown without becoming soggy.
How can you roast Kabak sapetti without making it mushy?
Cut Kabak sapetti into similar-sized pieces, pat them dry, and spread them out so they are not touching. Roast until just tender and browned at the edges; an overcrowded tray traps steam and softens the pieces.
Kabak sapetti Vitamins & Minerals
Vitamins
Vitamin C
35.8mg · 40% DV
B6
0.33mg · 19% DV
B2
0.19mg · 15% DV
Folate
48µg · 12% DV
Minerals
Manganese
0.35mg · 15% DV
Potassium ⭐
522mg · 15% DV
Copper
0.1mg · 11% DV
Phosphorus
76mg · 11% DV
Sodium
16mg · 1% DV
Kabak sapetti Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kabak sapetti
To burn the 34 calories in 1 piece (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 Kabak sapetti?
Kabak sapetti is a mild, tender summer squash in the same broad family as zucchini. Its flavour is gentle, so it works well in dishes where herbs, seasoning or other vegetables provide much of the character. Summer squash is familiar in Mediterranean cooking, though the name alone does not point to a particular regional tradition.
Slice it for roasting or grilling, fold it into a vegetable sauté, or add it to soup; a little olive oil, lemon and herbs make a simple accompaniment. At 17 calories per 100 g, it is a light, fibre-containing choice for a meal. Pair it with beans, grains or eggs when you want a more filling plate.
How Nutritious Is Kabak sapetti?
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 Kabak sapetti Processed?
NOVA 1
Unprocessed
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 Kabak sapetti Contain Allergens?
No known major allergens
Which Diets Is Kabak sapetti 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
Kabak sapetti Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.