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Roasted Zucchini and Carrot Calories
Source of fiber and vitamin A
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Roasted Zucchini and Carrot (150 g) has 53 calories. That works out to 35 calories per 100 g. It contains 11.1 g of carbs, 1.7 g of protein, 0.6 g of fat and 3.3 g of fiber. Its 705 µg of Vitamin A covers 78% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Roasted Zucchini and Carrot Nutrition Facts
Selected: 1 cup (medium) · 150 g
53
KCAL / 150G
Carbs
11.1g
· 4% DV
Protein
1.7g
· 3% DV
Fat
0.6g
· 1% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 12% · Fat 10%
Roasted Zucchini and Carrot nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 53 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.11 g | 1% |
| Trans fat | 0 g | |
| Sodium | 18 mg | 1% |
| Total carbohydrate | 11.1 g | 4% |
| Fiber | 3.3 g | 12% |
| Protein | 1.7 g | 3% |
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 Roasted Zucchini and Carrot?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 53 kcal |
| ½ cup (small) | 75 g | 26 kcal |
| 1 piece (small) | 90 g | 32 kcal |
| 100 g | 100 g | 35 kcal |
| 1 serving (small) | 120 g | 42 kcal |
| 1 serving (large) | 200 g | 70 kcal |
| 1.5 cup (large) | 225 g | 79 kcal |
| 2 cup (extra large) | 300 g | 105 kcal |
Calculated from 35 calories per 100 g.
Frequently Asked Questions About Roasted Zucchini and Carrot
How do you get roasted zucchini and carrot browned instead of soft?
Spread the roasted zucchini and carrot in a single layer on a hot sheet pan, leaving space between pieces. Crowding traps steam and makes the vegetables soft; pat the zucchini dry before roasting and turn the pieces once for more even browning.
Do carrots need to be started before zucchini when making roasted zucchini and carrot?
Usually, yes: carrots take longer to soften than zucchini. Cut the carrots smaller, or give them a head start in the oven before adding the zucchini so both vegetables finish tender without the zucchini turning mushy.
Can you roast frozen zucchini and carrot together?
Yes, but frozen zucchini and carrot release more moisture and are less likely to brown well. Roast them straight from frozen in a single layer, avoid overcrowding, and expect a softer result than with fresh vegetables.
Should you peel carrots for roasted zucchini and carrot?
No, peeling carrots for roasted zucchini and carrot is optional. Scrub them well under running water and trim the ends; peel them only if the skin is damaged or you prefer a smoother texture.
What herbs go best with roasted zucchini and carrot?
Thyme, rosemary, oregano, and black pepper all work well with roasted zucchini and carrot. For a brighter finish, add lemon zest or chopped parsley after roasting rather than cooking delicate herbs until they lose their aroma.
Can roasted zucchini and carrot be made in an air fryer?
Yes, roasted zucchini and carrot can be made in an air fryer. Cut the carrots smaller than the zucchini, arrange the pieces without packing the basket, and shake or turn them during cooking so they brown evenly.
How do you keep roasted zucchini and carrot from sticking to the pan?
Use parchment paper or a lightly oiled sheet pan for roasted zucchini and carrot, and coat the pieces evenly with a little oil. Let the vegetables brown before turning them; moving them too soon can make them stick.
What can you serve with roasted zucchini and carrot?
Roasted zucchini and carrot pair well with grain bowls, grilled fish, chicken, or chickpeas. Add a sauce such as tahini, pesto, or yogurt dressing to bring moisture and make the vegetables an easy side or bowl topping.
How long do roasted zucchini and carrot keep in the fridge?
Roasted zucchini and carrot keep for a few days in the refrigerator when stored in a covered container after cooling. Reheat them in a hot oven or skillet to bring back some of their roasted texture.
Can roasted zucchini and carrot be meal-prepped ahead?
Yes, roasted zucchini and carrot can be prepared ahead, though the zucchini softens during storage. For the best texture, roast the vegetables until just tender, refrigerate them promptly, and add fresh herbs or a squeeze of lemon when serving.
Roasted Zucchini and Carrot Vitamins & Minerals
Vitamins
Vitamin A
705µg · 78% DV
Vitamin C
14.25mg · 16% DV
B6
0.21mg · 12% DV
Vitamin K
12.75µg · 11% DV
Minerals
Copper
0.12mg · 13% DV
Potassium ⭐
405mg · 12% DV
Manganese
0.27mg · 12% DV
Phosphorus
51mg · 7% DV
Sodium
18mg · 1% DV
Roasted Zucchini and Carrot Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Roasted Zucchini and Carrot
To burn the 53 calories in 1 cup (medium) (150 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 Roasted Zucchini and Carrot?
Roasted Zucchini and Carrot is a simple vegetable dish made by roasting sliced zucchini and carrots, usually with a little oil and seasoning. It is a flexible home-cooked side rather than a dish tied to one particular region, and the vegetables can be cut into rounds, sticks or chunks.
The zucchini turns tender and mild, while the carrot brings a gentle sweetness and may brown at the edges. Serve it warm alongside fish, meat, beans or grains, or let it cool for a lunch bowl. It provides fibre and vitamin A while remaining light, making it an easy way to add vegetables to a meal. For a more filling plate, pair it with lentils or chickpeas; use just enough oil to help the vegetables brown without making them greasy.
How Nutritious Is Roasted Zucchini and Carrot?
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.
Is Roasted Zucchini and Carrot 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 Roasted Zucchini and Carrot Contain Allergens?
No known major allergens
Which Diets Is Roasted Zucchini and Carrot Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Roasted Zucchini and Carrot Fat Profile
SATURATED
0.11g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 3.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.