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Oven-Baked Zucchini Calories
Oven-baked, low-calorie, fiber-rich vegetable
In season: Spring · Summer
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Oven-Baked Zucchini (120 g) has 32 calories. That works out to 27 calories per 100 g. It contains 6.1 g of carbs, 1.4 g of protein, 0.4 g of fat and 1.4 g of fiber. Its 216 µg of Vitamin A covers 24% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Oven-Baked Zucchini?
Oven-baked zucchini is made by baking sliced zucchini, usually with a little oil and seasonings, until tender. It is a simple home-cooked side found in many cuisines, including Mediterranean cooking, and the herbs or other additions vary from one recipe to another.
The slices become soft inside, with lightly browned edges; garlic, thyme or dill all work well. Serve it alongside grilled fish, roasted meat, grains or beans, or offer it as part of a vegetable spread. It is a low-calorie vegetable with some fibre: a 100-gram portion has 27 calories. For a lighter dish, use oil sparingly and add flavour with herbs, lemon or garlic.
Oven-Baked Zucchini Nutrition Facts
Selected: 100 g
27
KCAL / 100G
Carbs
5.1g
· 2% DV
Protein
1.2g
· 2% DV
Fat
0.3g
· 0% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 73% · Protein 17% · Fat 10%
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Oven-Baked Zucchini Vitamins & Minerals
Vitamins
Vitamin A
180µg · 20% DV
Vitamin C
17mg · 19% DV
B6
0.13mg · 8% DV
B2
0.09mg · 7% DV
Minerals
Potassium ⭐
260mg · 8% DV
Phosphorus
32mg · 5% DV
Manganese
0mg · 0% DV
Copper
0mg · 0% DV
How Nutritious Is Oven-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.
Oven-Baked Zucchini Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oven-Baked Zucchini
To burn the 27 calories in 100 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.
Is Oven-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 Oven-Baked Zucchini Contain Allergens?
No known major allergens
Which Diets Is Oven-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
✓ Suitable
Low FODMAP
— Not suitable
Oven-Baked Zucchini Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Oven-Baked Zucchini
How do you make oven-baked zucchini?
To make oven-baked zucchini, slice the zucchini, toss it with a little oil and seasoning, and spread it in a single layer on a baking sheet. Bake until tender and lightly browned, turning the pieces once if you want more even color.
How do you make oven-baked zucchini crispy?
For crispier oven-baked zucchini, dry the slices well, leave space between them, and use a hot oven. A light coating of breadcrumbs or grated Parmesan helps brown the outside, though zucchini naturally stays softer inside than a crisp vegetable.
How long should you bake oven-baked zucchini at 400°F?
Oven-baked zucchini usually takes about 15–20 minutes at 400°F, depending on how thickly it is cut. Start checking thin slices early; it is ready when the edges are golden and the center is tender rather than mushy.
Should you salt zucchini before making oven-baked zucchini?
Salting zucchini before baking is optional. If your slices tend to release a lot of water, salt them lightly, let them sit briefly, then blot them dry before adding oil and seasoning; this helps the surface brown instead of steam.
Do you need to peel zucchini for oven-baked zucchini?
No, you do not need to peel zucchini for oven-baked zucchini. Rinse and dry it, then trim off the ends; the skin helps the pieces hold their shape as they bake. Peel it only if the skin is unusually tough or damaged.
Can you use panko for oven-baked zucchini?
Yes, panko works well on oven-baked zucchini when you want a crunchy coating. Dip the pieces in beaten egg or another suitable binder, coat them lightly with panko, and arrange them separately so the crumbs can brown rather than steam.
Why does oven-baked zucchini turn mushy?
Oven-baked zucchini turns mushy when it is cut very thin, crowded on the pan, or left in the oven too long. Cut pieces evenly, spread them out, and take them out as soon as the centers are tender.
What seasonings go well with oven-baked zucchini?
Garlic, black pepper, Italian herbs, paprika, and Parmesan all pair well with oven-baked zucchini. Add fresh basil or parsley after baking for a brighter flavor, since fresh herbs can lose their aroma during a long roast.
How should you reheat oven-baked zucchini?
Reheat oven-baked zucchini on a baking sheet in a hot oven until warmed through; this helps the edges regain some color. A microwave is faster, but it tends to make the zucchini softer, so use it when texture matters less.
Can you freeze oven-baked zucchini?
Yes, you can freeze oven-baked zucchini, but it will usually be softer and release more water after thawing. Freeze it in a sealed container once cool, then use it in soups, sauces, or casseroles rather than expecting crisp slices.
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Nutrition data compiled from USDA FoodData Central and scientific sources.