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Low-oil sautéed zucchini, eggplant, and onion Calories
A vegetable-forward dish with fiber, sautéed using a small amount of oil.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Low-oil sautéed zucchini, eggplant, and onion (180 g) has 22 calories. That works out to 12 calories per 100 g. It contains 4.5 g of carbs, 1.2 g of protein, 0.3 g of fat and 1.5 g of fiber. Its 14.4 mg of Vitamin C covers 16% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Low-oil sautéed zucchini, eggplant, and onion Nutrition Facts
Selected: 1 serving (medium) · 180 g
22
KCAL / 180G
Carbs
4.5g
· 2% DV
Protein
1.2g
· 2% DV
Fat
0.3g
· 0% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 71% · Protein 19% · Fat 10%
Low-oil sautéed zucchini, eggplant, and onion nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 22 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.54 g | 3% |
| Trans fat | 0 g | |
| Sodium | 9 mg | 0% |
| Total carbohydrate | 4.5 g | 2% |
| Fiber | 1.5 g | 5% |
| Protein | 1.2 g | 2% |
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 Low-oil sautéed zucchini, eggplant, and onion?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 22 kcal |
| 1 tablespoon (small) | 15 g | 2 kcal |
| ½ cup (small) | 90 g | 11 kcal |
| 100 g | 100 g | 12 kcal |
| 1 cup (chopped) | 140 g | 17 kcal |
| 1 serving (medium) | 150 g | 18 kcal |
| 1 cup (medium) | 180 g | 22 kcal |
| 1 serving (large) | 220 g | 26 kcal |
| 1 piece (medium) | 250 g | 30 kcal |
| 1 serving (extra large) | 300 g | 36 kcal |
Calculated from 12 calories per 100 g.
Frequently Asked Questions About Low-oil sautéed zucchini, eggplant, and onion
How do you make low-oil sautéed zucchini, eggplant, and onion?
Cook the onion first in a nonstick pan with a little oil, then add diced eggplant and zucchini. Stir as the vegetables soften, adding a splash of water if the pan becomes dry; keep the lid off near the end to avoid a watery dish.
Why does eggplant soak up oil in low-oil sautéed zucchini, eggplant, and onion?
Eggplant’s spongy flesh readily absorbs oil, especially when it is cut into small pieces and cooked in a very hot or crowded pan. For low-oil sautéed zucchini, eggplant, and onion, use a nonstick pan and soften the vegetables with a little water rather than adding more oil.
Should you salt the eggplant for low-oil sautéed zucchini, eggplant, and onion?
No, salting the eggplant beforehand is not essential for low-oil sautéed zucchini, eggplant, and onion. Most modern eggplants are not especially bitter; salting can help draw out moisture if you specifically want firmer, less watery pieces.
Should you peel the zucchini and eggplant for low-oil sautéed zucchini, eggplant, and onion?
No, you can leave both skins on for low-oil sautéed zucchini, eggplant, and onion. Wash the vegetables well and trim the ends; keeping the skins helps the pieces hold their shape as they cook.
How do you keep low-oil sautéed zucchini, eggplant, and onion from getting mushy?
Cut the vegetables into similarly sized pieces, avoid overfilling the pan, and add the zucchini after the eggplant has started to soften. Cook just until tender, since zucchini releases moisture and breaks down quickly when left on the heat too long.
What herbs and spices go well in low-oil sautéed zucchini, eggplant, and onion?
Garlic, black pepper, oregano, thyme, and smoked paprika all work well in low-oil sautéed zucchini, eggplant, and onion. Add fresh parsley or basil at the end for a brighter flavor without needing extra oil.
Can you add tomatoes to low-oil sautéed zucchini, eggplant, and onion?
Yes, tomatoes make low-oil sautéed zucchini, eggplant, and onion juicier and give it a more sauce-like texture. Add chopped tomato after the onion has softened, and cook uncovered so excess liquid can evaporate.
What should you serve with low-oil sautéed zucchini, eggplant, and onion?
Serve low-oil sautéed zucchini, eggplant, and onion with rice, crusty bread, or a grain such as couscous. It also works as a vegetable side with beans, grilled fish, or another main dish.
How long does low-oil sautéed zucchini, eggplant, and onion keep in the fridge?
Low-oil sautéed zucchini, eggplant, and onion keeps for about three days in a covered container in the refrigerator. Refrigerate leftovers promptly, and reheat only the portion you plan to eat until it is hot throughout.
Can you freeze low-oil sautéed zucchini, eggplant, and onion?
Yes, but low-oil sautéed zucchini, eggplant, and onion will usually be softer after thawing because zucchini and eggplant release moisture. Cool it, freeze in meal-sized airtight portions, and reheat in a pan to cook off excess liquid.
Low-oil sautéed zucchini, eggplant, and onion Vitamins & Minerals
Vitamins
Vitamin C
14.4mg · 16% DV
B6
0.18mg · 11% DV
Folate
36µg · 9% DV
Vitamin A
54µg · 6% DV
Minerals
Copper
0.14mg · 16% DV
Potassium ⭐
450mg · 13% DV
Manganese
0.27mg · 12% DV
Phosphorus
54mg · 8% DV
Sodium
9mg · 0% DV
Low-oil sautéed zucchini, eggplant, and onion Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-oil sautéed zucchini, eggplant, and onion
To burn the 22 calories in 1 serving (medium) (180 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 Low-oil sautéed zucchini, eggplant, and onion?
Low-oil sautéed zucchini, eggplant, and onion is a simple home-style vegetable dish: the vegetables are cooked together in a pan with just a little oil. The zucchini turns tender, the eggplant becomes soft and silky, and the onion adds a gentle sweetness. It is not tied to one specific origin, but fits naturally into Mediterranean-style everyday cooking.
Serve it warm or at room temperature as a side, or make it a light meal with bread, grains, or a spoonful of yogurt. Its vegetable-forward mix keeps the dish light, with modest amounts of fat and protein. For a fuller plate, pair it with beans or lentils; keep the pan covered briefly if you prefer the vegetables especially tender.
How Nutritious Is Low-oil sautéed zucchini, eggplant, and onion?
Nutrient density
Medium
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 Low-oil sautéed zucchini, eggplant, and onion 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 sautéed zucchini, eggplant, and onion Contain Allergens?
No known major allergens
Which Diets Is Low-oil sautéed zucchini, eggplant, and onion Good For?
Vegan
✓ 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
Low-oil sautéed zucchini, eggplant, and onion Fat Profile
SATURATED
0.54g
MONOUNSATURATED
2.16g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 15.8:1
Above the ideal 4:1 (15.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.