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Sautéed zucchini, broccoli, red pepper and corn Calories
Source of fiber, vitamin C and plant antioxidants
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Sautéed zucchini, broccoli, red pepper and corn (180 g) has 126 calories. That works out to 70 calories per 100 g. It contains 16.7 g of carbs, 4.3 g of protein, 6.1 g of fat and 5 g of fiber. Its 82.8 mg of Vitamin C covers 92% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Sautéed zucchini, broccoli, red pepper and corn Nutrition Facts
Selected: 1 cup (medium) · 180 g
126
KCAL / 180G
Carbs
16.7g
· 6% DV
Protein
4.3g
· 9% DV
Fat
6.1g
· 8% DV
Fiber
5g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 12% · Fat 40%
Sautéed zucchini, broccoli, red pepper and corn nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 126 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 0.86 g | 4% |
| Trans fat | 0 g | |
| Sodium | 27 mg | 1% |
| Total carbohydrate | 16.7 g | 6% |
| Fiber | 5 g | 18% |
| Protein | 4.3 g | 9% |
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 Sautéed zucchini, broccoli, red pepper and corn?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 126 kcal |
| 1 tablespoon (chopped) | 15 g | 11 kcal |
| ½ cup (small) | 90 g | 63 kcal |
| 100 g | 100 g | 70 kcal |
| 1 serving (small) | 150 g | 105 kcal |
| 1 serving (large) | 250 g | 175 kcal |
| 1.5 cup (large) | 270 g | 189 kcal |
| 1 pack (large) | 400 g | 280 kcal |
Calculated from 70 calories per 100 g.
Frequently Asked Questions About Sautéed zucchini, broccoli, red pepper and corn
What is in sautéed zucchini, broccoli, red pepper and corn?
Sautéed zucchini, broccoli, red pepper and corn contains those four vegetables, usually cooked with a little oil, salt and pepper. Garlic, onion, herbs or other seasonings are optional additions, so recipes can vary.
How do you make sautéed zucchini, broccoli, red pepper and corn?
To make sautéed zucchini, broccoli, red pepper and corn, cut the vegetables into bite-size pieces and cook them in a hot, wide pan with a little oil. Add broccoli first, then the pepper and zucchini; stir in the corn near the end so it heats without breaking up.
What goes well with sautéed zucchini, broccoli, red pepper and corn?
Sautéed zucchini, broccoli, red pepper and corn pairs well with rice, quinoa, crusty bread or a simple salad. Add beans or lentils to make it a more substantial plant-based meal, or serve it alongside grilled tofu.
Why does sautéed zucchini, broccoli, red pepper and corn turn watery?
Sautéed zucchini, broccoli, red pepper and corn can turn watery when the pan is crowded or the vegetables are covered while cooking. Use a wide, hot pan, cook in batches if needed, and leave the lid off so moisture can evaporate.
Can you use frozen vegetables in sautéed zucchini, broccoli, red pepper and corn?
Yes, you can use frozen broccoli or corn in sautéed zucchini, broccoli, red pepper and corn. Add them without thawing, and allow extra cooking time for moisture to evaporate; frozen zucchini and pepper tend to become softer than fresh ones.
Which seasonings work best in sautéed zucchini, broccoli, red pepper and corn?
Black pepper, garlic, smoked paprika, oregano or cumin all work well in sautéed zucchini, broccoli, red pepper and corn. A squeeze of lemon or a splash of vinegar added just before serving brightens the sweet corn and tender vegetables.
How long does sautéed zucchini, broccoli, red pepper and corn last in the fridge?
Sautéed zucchini, broccoli, red pepper and corn keeps for up to 3 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and discard it if its smell or appearance changes.
Can you freeze sautéed zucchini, broccoli, red pepper and corn?
Yes, sautéed zucchini, broccoli, red pepper and corn can be frozen, but the zucchini and pepper may become soft after thawing. Freeze cooled portions in airtight containers and reheat them in a skillet to cook off excess moisture.
Can sautéed zucchini, broccoli, red pepper and corn be made ahead?
Yes, you can wash and chop the vegetables for sautéed zucchini, broccoli, red pepper and corn ahead of time and refrigerate them separately. For the best texture, cook the dish shortly before serving; reheated zucchini is usually softer.
Can sautéed zucchini, broccoli, red pepper and corn be served cold?
Yes, sautéed zucchini, broccoli, red pepper and corn can be eaten cold, though it is usually served warm. Chill leftovers promptly, then add a little lemon juice or dressing before serving to refresh the flavors.
Sautéed zucchini, broccoli, red pepper and corn Vitamins & Minerals
Vitamins
Vitamin C
82.8mg · 92% DV
Vitamin K
75.6µg · 63% DV
Folate
82.8µg · 21% DV
B6
0.34mg · 20% DV
Minerals
Copper
0.16mg · 18% DV
Manganese
0.4mg · 17% DV
Phosphorus
110mg · 16% DV
Potassium ⭐
518mg · 15% DV
Sodium
27mg · 1% DV
Sautéed zucchini, broccoli, red pepper and corn Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sautéed zucchini, broccoli, red pepper and corn
To burn the 126 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 Sautéed zucchini, broccoli, red pepper and corn?
Sautéed zucchini, broccoli, red pepper and corn is a simple pan-cooked vegetable dish, made by cooking the vegetables briefly in a little oil. It is more of a flexible home-style preparation than a dish tied to one specific region. The zucchini softens, the broccoli can stay pleasantly firm, and sweet corn balances the pepper’s brighter flavour.
Serve it as a colourful side with grains, beans or a main course, or fold it into a lunch bowl. It suits plant-based meals and brings fibre and vitamin C along with a range of plant compounds; a 100 g portion provides 2.8 g of fibre. For a lighter version, use oil sparingly and finish with lemon juice or fresh herbs.
How Nutritious Is Sautéed zucchini, broccoli, red pepper and corn?
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 Sautéed zucchini, broccoli, red pepper and corn 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 Sautéed zucchini, broccoli, red pepper and corn Contain Allergens?
No known major allergens
Which Diets Is Sautéed zucchini, broccoli, red pepper and corn 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
Sautéed zucchini, broccoli, red pepper and corn Fat Profile
SATURATED
0.86g
MONOUNSATURATED
3.87g
POLYUNSATURATED
0.86g
Omega 6:3 ratio 10.9:1
Above the ideal 4:1 (10.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.