1 serving (medium) of Sauteed Zucchini (120 g) has 46 calories. That works out to 38 calories per 100 g. It contains 7.4 g of carbs, 1.6 g of protein, 1.4 g of fat and 1.7 g of fiber. Its 228 µg of Vitamin A covers 25% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Sauteed Zucchini?

Sauteed Zucchini is a simple dish of sliced zucchini cooked in a little oil until tender, often with lightly browned edges. It is common in home cooking across many cuisines; garlic, onion, herbs or a squeeze of lemon may be added, depending on the cook and the meal.

Its mild, slightly sweet flavour and soft texture make it an easy side for grilled fish, meat or beans, and it can also be folded into pasta or served with eggs. In English-speaking kitchens, it is often cooked quickly as a weeknight vegetable rather than treated as a formal dish. Zucchini is mostly water and provides some fibre, so this is a light option; add chickpeas or serve it with grains if you would like a more substantial plate.

Sauteed Zucchini Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

6.2g

· 2% DV

Protein

1.3g

· 3% DV

Fat

1.2g

· 2% DV

Fiber

1.4g

· 5% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 61% · Protein 13% · Fat 26%

Sauteed Zucchini Vitamins & Minerals

Vitamins

Vitamin A

190µg · 21% DV

Vitamin C

16mg · 18% DV

0.13mg · 8% DV

0.09mg · 7% DV

Minerals

Potassium ⭐

260mg · 8% DV

Phosphorus

32mg · 5% DV

Magnesium

18mg · 4% DV

Calcium

19mg · 2% DV

How Nutritious Is Sauteed Zucchini?

Nutrient density

High

70/ 100

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

45/ 100

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.

Sauteed Zucchini Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Sauteed Zucchini

To burn the 38 calories in 100 g:

🚶

9min

Walking (5 km/h)

🏃

4min

Running (8 km/h)

🚴

5min

Cycling

🏊

4min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Sauteed 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 Sauteed Zucchini Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Sauteed 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

— Not suitable

Low FODMAP

— Not suitable

Sauteed Zucchini Fat Profile

SATURATED

0.22g

MONOUNSATURATED

0.13g

POLYUNSATURATED

0.09g

⚖️

Omega 6:3 ratio 4:1

Below the ideal 4:1 — a good omega balance.

Compare Sauteed Zucchini

🥒vs🍅

Sauteed Zucchini vs Tomato20 kcal more per 100 g

→🥒vs🥗

Sauteed Zucchini vs Mixed Green Salad20 kcal more per 100 g

→🥒vs🫑

Sauteed Zucchini vs Red Pepper7 kcal more per 100 g

→🥒vs🥄

Sauteed Zucchini vs Boiled Beetroot6 kcal fewer per 100 g

→

Foods Similar to Sauteed Zucchini

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Sauteed Zucchini

How do you make sauteed zucchini?

To make sauteed zucchini, slice the zucchini and cook it in a hot pan with a little oil, stirring occasionally. Avoid crowding the pan so the slices brown instead of steaming. Stop cooking when they are tender but still hold their shape.

Why does sauteed zucchini turn mushy?

Sauteed zucchini turns mushy when it releases more moisture than the pan can evaporate, often because the pan is crowded or the heat is low. Cook in batches over medium-high heat, and add salt near the end to help the slices brown.

Do you peel zucchini for sauteed zucchini?

No, you usually do not need to peel zucchini for sauteed zucchini. Rinse it, trim the ends, and slice it with the skin on; the skin helps the pieces keep their shape. Peel only if the skin is unusually tough or damaged.

What seasonings go well with sauteed zucchini?

Garlic, black pepper, and fresh herbs such as parsley, dill, or basil go well with sauteed zucchini. Add lemon juice or a little grated Parmesan at the end for a brighter or savory finish, rather than adding watery ingredients that can soften the slices.

Can you make sauteed zucchini without oil?

Yes, you can make sauteed zucchini without oil by using a good nonstick pan and adding a small splash of water when the slices begin to stick. The zucchini will soften more than it browns, so cook in a single layer and let moisture evaporate.

Is sauteed zucchini healthy?

Yes, sauteed zucchini can be part of a nutritious meal, especially when cooked with modest added oil. Pair it with a protein-rich food and a grain or beans to make the meal more satisfying; the vegetables alone may not be filling enough for everyone.

How long does sauteed zucchini last in the fridge?

Sauteed zucchini keeps in a covered container in the refrigerator for about three to four days. Refrigerate it promptly after it has cooled, and reheat only the portion you plan to eat; repeated warming can make the slices softer.

Can you freeze sauteed zucchini?

Yes, you can freeze sauteed zucchini, but it will usually be softer and release more water after thawing. Cool it first, freeze it in an airtight container, and reheat it in a pan so excess moisture can cook off.

What can you serve with sauteed zucchini?

Serve sauteed zucchini with grilled chicken, fish, eggs, or beans for a more complete meal. It also works alongside rice, pasta, or crusty bread, and a spoonful of yogurt or a squeeze of lemon makes a simple finishing touch.

Can you use sauteed zucchini in pasta?

Yes, sauteed zucchini works well in pasta. Stir it into freshly cooked pasta with a little pasta water, garlic, and herbs; add it near the end so the zucchini keeps some texture instead of breaking down into the sauce.

Have another question about Sauteed Zucchini?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026