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Oil-Free Zucchini and Onion Sauté Calories
A light zucchini and onion dish cooked in a pan without added oil.
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Oil-Free Zucchini and Onion Sauté (180 g) has 43 calories. That works out to 24 calories per 100 g. It contains 9.4 g of carbs, 2 g of protein, 0.4 g of fat and 2.3 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.
Oil-Free Zucchini and Onion Sauté Nutrition Facts
Selected: 1 cup (medium) · 180 g
43
KCAL / 180G
Carbs
9.4g
· 3% DV
Protein
2g
· 4% DV
Fat
0.4g
· 1% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 16% · Fat 8%
Oil-Free Zucchini and Onion Sauté nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 43 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.07 g | 0% |
| Trans fat | 0 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 9.4 g | 3% |
| Fiber | 2.3 g | 8% |
| Protein | 2 g | 4% |
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 Cup of Oil-Free Zucchini and Onion Sauté?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 43 kcal |
| 1 tablespoon (small) | 15 g | 4 kcal |
| 100 g | 100 g | 24 kcal |
| 1 cup (small) | 120 g | 29 kcal |
| 1 serving (medium) | 150 g | 36 kcal |
| 1 serving (large) | 220 g | 53 kcal |
| 1 bottle (large) | 250 g | 60 kcal |
| 1 bottle (extra large) | 350 g | 84 kcal |
Calculated from 24 calories per 100 g.
Frequently Asked Questions About Oil-Free Zucchini and Onion Sauté
How do you make oil-free zucchini and onion sauté?
Cook sliced onion in a nonstick pan with a splash of water until it softens, then add chopped zucchini. Keep the pan uncovered and stir occasionally until tender. Garlic, herbs, or chopped tomato can be added for extra flavor.
How do you keep oil-free zucchini and onion sauté from getting watery?
Cook oil-free zucchini and onion sauté in a wide, uncovered pan so moisture can evaporate. Avoid crowding the pan, and add salt near the end; salting zucchini early draws out water and can make the vegetables steam instead of sauté.
Do you need to peel zucchini for oil-free zucchini and onion sauté?
No, you usually do not need to peel zucchini for oil-free zucchini and onion sauté. The skin is edible and helps the pieces hold their shape. Rinse the zucchini under running water and trim off the ends before slicing.
Can you make oil-free zucchini and onion sauté with frozen zucchini?
Yes, frozen zucchini works in oil-free zucchini and onion sauté, though it tends to release more water and turn softer than fresh zucchini. Add it straight to the pan and cook uncovered, allowing the extra liquid to evaporate.
What herbs and spices taste good in oil-free zucchini and onion sauté?
Black pepper, garlic, oregano, thyme, and fresh dill all suit oil-free zucchini and onion sauté. Add dried herbs while the vegetables cook, but stir in fresh dill or parsley at the end for a brighter flavor.
How can you make oil-free zucchini and onion sauté more filling?
Add chickpeas, white beans, or cooked lentils to oil-free zucchini and onion sauté to make it more substantial. You can also serve it with eggs or plain yogurt; add cooked beans near the end so they warm without becoming mushy.
What can you serve with oil-free zucchini and onion sauté?
Oil-free zucchini and onion sauté goes well with grilled fish, chicken, eggs, or a grain such as rice or bulgur. For a simple plant-based meal, serve it with beans and a slice of whole-grain bread.
How long does oil-free zucchini and onion sauté last in the fridge?
Oil-free zucchini and onion sauté keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate leftovers promptly, and reheat only the portion you plan to eat rather than repeatedly warming the whole batch.
Can you freeze oil-free zucchini and onion sauté?
Yes, but oil-free zucchini and onion sauté may become soft and watery after thawing because zucchini has a high water content. Freeze it in an airtight container, thaw it in the refrigerator, and use it in soup or sauce if the texture changes.
Is oil-free zucchini and onion sauté good for weight loss?
Oil-free zucchini and onion sauté can fit into a weight-loss meal because it is a vegetable-based dish without added oil. Pair it with protein, such as beans or eggs, to make the meal more satisfying; the dish itself does not cause weight loss.
Oil-Free Zucchini and Onion Sauté Vitamins & Minerals
Vitamins
Vitamin C
18mg · 20% DV
B6
0.16mg · 9% DV
Folate
36µg · 9% DV
Vitamin K
8.1µg · 7% DV
Minerals
Potassium ⭐
522mg · 15% DV
Manganese
0.29mg · 13% DV
Copper
0.11mg · 12% DV
Phosphorus
61mg · 9% DV
Sodium
14mg · 1% DV
Oil-Free Zucchini and Onion Sauté Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-Free Zucchini and Onion Sauté
To burn the 43 calories in 1 cup (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 Oil-Free Zucchini and Onion Sauté?
Oil-Free Zucchini and Onion Sauté is a simple pan-cooked dish of zucchini and onion, made without added oil. The vegetables soften in their own moisture; a small splash of water can help if the pan starts to dry. It is an easy home-cooked way to bring out their mild, fresh flavours.
Tender and gently sweet from the onion, it works as a warm side dish or a light lunch, and can be served with grains, beans or alongside eggs. Its nutrition profile is light, with very little fat and some fibre, rather than much protein. Pair it with lentils, chickpeas or another protein-rich dish if you want a more filling meal.
How Nutritious Is Oil-Free Zucchini and Onion Sauté?
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 Oil-Free Zucchini and Onion Sauté 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 Oil-Free Zucchini and Onion Sauté Contain Allergens?
No known major allergens
Which Diets Is Oil-Free Zucchini and Onion Sauté 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
Oil-Free Zucchini and Onion Sauté Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.