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Fiber-containing vegetable oat muffin
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Oat zucchini muffin (65 g) has 132 calories. That works out to 203 calories per 100 g. It contains 20 g of carbs, 3.8 g of protein, 4.6 g of fat and 2.7 g of fiber. Its 0.7 mg of Manganese covers 32% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 65 g
132
KCAL / 65G
Carbs
20g
· 7% DV
Protein
3.8g
· 8% DV
Fat
4.6g
· 6% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 11% · Fat 30%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 4.6 g | 6% |
| Saturated fat | 0.94 g | 5% |
| Trans fat | 0.01 g | |
| Sodium | 159 mg | 7% |
| Total carbohydrate | 20 g | 7% |
| Fiber | 2.7 g | 10% |
| Protein | 3.8 g | 8% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 65 g | 132 kcal |
| 1 piece (mini) | 35 g | 71 kcal |
| 1 piece (small) | 50 g | 102 kcal |
| 1 piece (large) | 90 g | 183 kcal |
| 100 g | 100 g | 203 kcal |
| 1 piece (jumbo) | 120 g | 244 kcal |
| 2 piece (double) | 130 g | 264 kcal |
| 1 serving (large) | 150 g | 305 kcal |
Calculated from 203 calories per 100 g.
An oat zucchini muffin is made with grated zucchini, oats or oat flour, egg, a liquid such as milk or yogurt, and a leavening agent. Stir just until combined, divide the batter among muffin cups, and bake until the centers are set.
Yes, squeeze out excess liquid from grated zucchini so the oat zucchini muffins do not turn soggy. Leave some moisture in the zucchini, though; removing every drop can make the finished muffins dry.
Yes, rolled oats work in oat zucchini muffins, but they give a more textured result than oat flour. For a smoother crumb, pulse the oats into a flour first; otherwise, allow the batter time to absorb some moisture before baking.
Oat zucchini muffins can turn gummy if the zucchini is too wet, the batter is overmixed, or the centers are underbaked. Squeeze the grated zucchini and test a muffin near the center with a toothpick before taking the batch out of the oven.
Usually, oat zucchini muffins have a mild flavor rather than a strong zucchini taste. Cinnamon, vanilla, or fruit can make a sweet version more noticeable, while herbs or cheese work well in a savory variation.
Yes, oat zucchini muffins freeze well. Let them cool completely, wrap them individually, and store them in a sealed freezer container. Thaw one at a time in the refrigerator or warm it directly before serving.
Yes, an oat zucchini muffin can be part of breakfast, especially alongside yogurt, fruit, or eggs for a more substantial meal. A savory version pairs well with cheese, while a sweet one goes nicely with fruit.
Oat zucchini muffins keep for several days in an airtight container in the refrigerator. Cool them fully before storing, since trapped steam can make their tops damp; rewarm briefly to refresh the texture.
No, peeling is usually unnecessary for an oat zucchini muffin. Wash the zucchini well and grate it with the skin on; the fine shreds soften as the muffins bake and the peel adds a little color.
Oat zucchini muffins can be a fiber-containing snack, but their overall nutritional value depends on how much sugar and added fat the recipe uses. For a lighter homemade version, reduce added sugar and rely on spices or fruit for flavor.
Vitamins
B1
0.12mg · 10% DV
Biotin
2.67µg · 9% DV
B2
0.1mg · 8% DV
B5
0.3mg · 6% DV
Minerals
Manganese
0.73mg · 32% DV
Phosphorus
113mg · 16% DV
Selenium
8.06µg · 15% DV
Copper
0.11mg · 12% DV
Sodium
159mg · 7% DV
Potassium ⭐
122mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 132 calories in 1 piece (medium) (65 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.
An oat zucchini muffin is a small baked cake made with grated zucchini and oats folded into muffin batter. It draws on the muffin tradition found in English-speaking baking, with oats and zucchini adding a home-baked twist. Recipes vary, so it may lean mildly sweet or more savoury.
Zucchini keeps the crumb moist and tender, while oats give it a heartier texture. It works for breakfast or as a snack, often alongside coffee or tea; in Turkey, it can also be served with çay. The muffin provides some fibre, with 4.2 g per 100 g. Pair it with plain yoghurt or fruit for a simple, fresh accompaniment.
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.
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.
NOVA 3
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.94g
MONOUNSATURATED
2.02g
POLYUNSATURATED
1.01g
Omega 6:3 ratio 18.4:1
Above the ideal 4:1 (18.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.