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Low-Oil Baked Zucchini Calories
Zucchini baked with a small amount of oil; light, low-calorie and a source of fiber.
In season: Summer
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Low-Oil Baked Zucchini (150 g) has 68 calories. That works out to 45 calories per 100 g. It contains 6.8 g of carbs, 1.8 g of protein, 4.2 g of fat and 2.1 g of fiber. Its 18 mg of Vitamin C covers 20% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Low-Oil Baked Zucchini?
Low-oil baked zucchini is a simple home-style dish made by baking sliced zucchini with a small amount of oil, often with herbs or seasoning. It fits naturally into Mediterranean-style cooking, where vegetables are commonly roasted as a side or part of a meal.
The zucchini turns tender, with lightly browned edges and a mild flavour that works alongside grilled foods, grains or beans. It can be served warm from the oven or at room temperature, as a side dish or an easy addition to a vegetarian spread. At 45 calories per 100 g, it is a light way to add vegetables to a meal. Spread the slices out on the tray so they brown rather than steam.
Low-Oil Baked Zucchini Nutrition Facts
Selected: 100 g
45
KCAL / 100G
Carbs
4.5g
· 2% DV
Protein
1.2g
· 2% DV
Fat
2.8g
· 4% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 38% · Protein 10% · Fat 52%
Low-Oil Baked Zucchini Vitamins & Minerals
Vitamins
Vitamin C
12mg · 13% DV
Vitamin E
1.2mg · 8% DV
B2
0.07mg · 5% DV
B5
0.25mg · 5% DV
Minerals
Potassium ⭐
245mg · 7% DV
Magnesium
20mg · 5% DV
Phosphorus
38mg · 5% DV
Calcium
18mg · 2% DV
How Nutritious Is Low-Oil Baked Zucchini?
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.
Low-Oil Baked Zucchini Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-Oil Baked Zucchini
To burn the 45 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
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Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Low-Oil Baked 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 Low-Oil Baked Zucchini Contain Allergens?
No known major allergens
Which Diets Is Low-Oil Baked 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
Low-Oil Baked Zucchini Fat Profile
SATURATED
0.35g
MONOUNSATURATED
1.4g
POLYUNSATURATED
0.8g
Omega 6:3 ratio 37.5:1
Above the ideal 4:1 (37.5:1).
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Frequently Asked Questions About Low-Oil Baked Zucchini
How do you make low-oil baked zucchini?
To make low-oil baked zucchini, slice the zucchini, toss it with a small amount of oil and your seasonings, then spread it in a single layer on a baking sheet. Roast at about 400°F (200°C), turning once, until tender and browned.
What temperature and how long should you bake low-oil baked zucchini?
Bake low-oil baked zucchini at around 400°F (200°C) for roughly 20–25 minutes, turning the pieces once. The exact time depends on how thickly you cut the zucchini and how your oven runs, so take it out when tender and lightly browned.
How do you keep low-oil baked zucchini from getting soggy?
Keep low-oil baked zucchini from getting soggy by drying the slices well and giving them space on the baking sheet. Crowding traps steam, so use two pans if needed. A hot oven and a preheated sheet also help the surface brown faster.
Should you salt zucchini before making low-oil baked zucchini?
You can salt zucchini before baking, but it is not essential for low-oil baked zucchini. Salting the slices briefly draws out moisture; pat them dry before adding oil and seasonings. This extra step is most useful when you want a firmer, less watery result.
Can you leave the skin on for low-oil baked zucchini?
Yes, leave the skin on for low-oil baked zucchini. Rinse the zucchini under running water, dry it, and trim the ends before slicing. The skin helps the pieces hold their shape as they roast, so peeling is usually unnecessary.
What seasonings taste good on low-oil baked zucchini?
Garlic, black pepper, paprika, and dried herbs such as oregano or thyme all work well on low-oil baked zucchini. Add lemon zest or a squeeze of lemon after baking for freshness. Season lightly first, since zucchini has a mild flavor that can be overwhelmed.
What goes well with low-oil baked zucchini?
Low-oil baked zucchini pairs well with grilled fish, chicken, lentils, or a grain such as rice or quinoa. For a quick side, serve it with a yogurt dip or hummus. Add the dip separately so the roasted zucchini does not turn soft.
How long does low-oil baked zucchini last in the fridge?
Low-oil baked zucchini keeps in the refrigerator for about three to four days in a covered container. Let it cool before storing, but do not leave it at room temperature for more than two hours. Reheat it in an oven or skillet for a less soggy texture.
Can you freeze low-oil baked zucchini?
Yes, you can freeze low-oil baked zucchini, although it will usually be softer after thawing. Cool it completely, freeze it in a single layer first, then transfer the pieces to a sealed freezer container. Reheat from frozen in the oven for a better texture.
Is low-oil baked zucchini a good choice for weight loss?
Low-oil baked zucchini can fit into a weight-loss meal because it makes a vegetable-rich side, but it does not cause weight loss by itself. Pair it with a satisfying source of protein and other foods you enjoy rather than relying on zucchini alone.
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Nutrition data compiled from USDA FoodData Central and scientific sources.