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Olive Oil Zucchini, Eggplant and Carrot Sauté Calories
Zucchini, eggplant and carrot sautéed in olive oil; provides fiber and vegetable-derived micronutrients.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Olive Oil Zucchini, Eggplant and Carrot Sauté (180 g) has 146 calories. That works out to 81 calories per 100 g. It contains 11.3 g of carbs, 2.2 g of protein, 11 g of fat and 4 g of fiber. Its 252 µg of Vitamin A covers 28% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Olive Oil Zucchini, Eggplant and Carrot Sauté Nutrition Facts
Selected: 1 serving (medium) · 180 g
146
KCAL / 180G
Carbs
11.3g
· 4% DV
Protein
2.2g
· 4% DV
Fat
11g
· 14% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 30% · Protein 6% · Fat 64%
Olive Oil Zucchini, Eggplant and Carrot Sauté nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 146 kcal | |
| Total fat | 11 g | 14% |
| Saturated fat | 1.53 g | 8% |
| Trans fat | 0 g | |
| Sodium | 9 mg | 0% |
| Total carbohydrate | 11.3 g | 4% |
| Fiber | 4 g | 14% |
| Protein | 2.2 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 Serving of Olive Oil Zucchini, Eggplant and Carrot Sauté?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 146 kcal |
| 1 tablespoon (medium) | 15 g | 12 kcal |
| 3 tablespoon (medium) | 45 g | 36 kcal |
| 100 g | 100 g | 81 kcal |
| 1 serving (small) | 120 g | 97 kcal |
| 1 cup (medium) | 150 g | 122 kcal |
| 1 cup (large) | 220 g | 178 kcal |
| 1 serving (large) | 250 g | 203 kcal |
| 1 bottle (large) | 300 g | 243 kcal |
Calculated from 81 calories per 100 g.
Frequently Asked Questions About Olive Oil Zucchini, Eggplant and Carrot Sauté
What goes well with Olive Oil Zucchini, Eggplant and Carrot Sauté?
Olive Oil Zucchini, Eggplant and Carrot Sauté pairs well with rice, bulgur, crusty bread, or a bean dish. Serve it as a vegetable side alongside a protein, or add a grain and legumes to make the meal more substantial.
How do you keep Olive Oil Zucchini, Eggplant and Carrot Sauté from getting mushy?
Cook Olive Oil Zucchini, Eggplant and Carrot Sauté in a wide pan so the vegetables release moisture without steaming in a crowded pile. Add the carrots first, then the zucchini and eggplant, and stop cooking when they are tender but still hold their shape.
Can you add tomatoes to Olive Oil Zucchini, Eggplant and Carrot Sauté?
Yes, tomatoes work well in Olive Oil Zucchini, Eggplant and Carrot Sauté and give it a juicier, tangier finish. Add chopped fresh tomato or a little canned tomato as the vegetables cook, and allow extra liquid to evaporate if you want a less saucy sauté.
Can Olive Oil Zucchini, Eggplant and Carrot Sauté be made ahead?
Yes, Olive Oil Zucchini, Eggplant and Carrot Sauté can be made ahead and served at room temperature or chilled. Its flavors meld as it rests, so it suits a make-ahead lunch; refrigerate it promptly once it has cooled.
Can you freeze Olive Oil Zucchini, Eggplant and Carrot Sauté?
Yes, you can freeze Olive Oil Zucchini, Eggplant and Carrot Sauté, though the zucchini and eggplant may turn softer after thawing. Cool it completely, portion it into airtight containers, and thaw it in the refrigerator before reheating gently.
Should you peel the vegetables for Olive Oil Zucchini, Eggplant and Carrot Sauté?
No, peeling is not necessary for Olive Oil Zucchini, Eggplant and Carrot Sauté. Wash and scrub the vegetables well; keep the zucchini and carrot skins on for convenience, and peel the eggplant only if you prefer a softer texture.
How should you cut the vegetables for Olive Oil Zucchini, Eggplant and Carrot Sauté?
Cut the vegetables for Olive Oil Zucchini, Eggplant and Carrot Sauté into similarly sized pieces so they cook evenly. Since carrot takes longer to soften, slice it more thinly than the zucchini and eggplant or add it to the pan first.
Is Olive Oil Zucchini, Eggplant and Carrot Sauté healthy?
Yes, Olive Oil Zucchini, Eggplant and Carrot Sauté is a vegetable-based dish that provides fiber and nutrients from its ingredients. To make it a more complete meal, serve it with beans, lentils, or another protein-rich food.
How long does Olive Oil Zucchini, Eggplant and Carrot Sauté last in the fridge?
Olive Oil Zucchini, Eggplant and Carrot Sauté keeps for about 3 days in a covered container in the refrigerator. Let it cool before storing, and reheat only the portion you plan to eat so the vegetables are not warmed repeatedly.
Can Olive Oil Zucchini, Eggplant and Carrot Sauté be a main dish?
Yes, Olive Oil Zucchini, Eggplant and Carrot Sauté can be the center of a light meal, but it is mainly a vegetable dish. Pair it with lentils, chickpeas, or another protein-rich accompaniment to make the meal more filling.
Olive Oil Zucchini, Eggplant and Carrot Sauté Vitamins & Minerals
Vitamins
Vitamin A
252µg · 28% DV
Vitamin C
14.4mg · 16% DV
Vitamin E
1.98mg · 13% DV
B6
0.22mg · 13% DV
Minerals
Copper
0.14mg · 16% DV
Manganese
0.32mg · 14% DV
Potassium ⭐
423mg · 12% DV
Phosphorus
58mg · 8% DV
Sodium
9mg · 0% DV
Olive Oil Zucchini, Eggplant and Carrot Sauté Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Olive Oil Zucchini, Eggplant and Carrot Sauté
To burn the 146 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 Olive Oil Zucchini, Eggplant and Carrot Sauté?
Olive Oil Zucchini, Eggplant and Carrot Sauté is a home-style vegetable dish made by cooking zucchini, eggplant and carrot in olive oil. The vegetables soften but keep some texture, while the oil adds a mellow, fruity richness.
Serve it warm or at room temperature as a side, or with bread or grains for a simple plant-based meal. It fits naturally alongside rice, bulgur or other Mediterranean dishes. The vegetables contribute fibre and a range of plant-derived micronutrients; a 100 g portion has 81 calories. For a lighter version, use a measured amount of olive oil and let the vegetables cook gently with a little water.
How Nutritious Is Olive Oil Zucchini, Eggplant and Carrot 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 Olive Oil Zucchini, Eggplant and Carrot 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 Olive Oil Zucchini, Eggplant and Carrot Sauté Contain Allergens?
No known major allergens
Which Diets Is Olive Oil Zucchini, Eggplant and Carrot 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
Olive Oil Zucchini, Eggplant and Carrot Sauté Fat Profile
SATURATED
1.53g
MONOUNSATURATED
7.56g
POLYUNSATURATED
1.17g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.