1 serving (medium) of Zucchini & carrot sautéed (120 g) has 50 calories. That works out to 42 calories per 100 g. It contains 8.6 g of carbs, 1.4 g of protein, 1.4 g of fat and 2.6 g of fiber. Its 504 µg of Vitamin A covers 56% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Zucchini & carrot sautéed?

Zucchini & carrot sautéed is a simple vegetable dish made by cooking sliced zucchini and carrot in a pan until tender, usually with a little oil. It can be seasoned with herbs, garlic or onion, but the vegetables’ mild, naturally sweet flavours are the main appeal.

Serve it warm as a side with grains, beans, eggs or grilled foods, or add it to a lunch bowl. The zucchini turns soft while the carrot keeps a little bite, making the dish light and easy to pair. It provides fibre and useful vitamins and minerals, with about 42 calories per 100 g. For a lighter version, use just enough oil to coat the pan; a spoonful of yogurt or a hearty protein-rich side makes it a more filling meal.

Zucchini & carrot sautéed Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

7.2g

· 3% DV

Protein

1.2g

· 2% DV

Fat

1.2g

· 2% DV

Fiber

2.2g

· 8% DV

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

Calories come from: Carbs 65% · Protein 11% · Fat 24%

Zucchini & carrot sautéed Vitamins & Minerals

Vitamins

Vitamin A

420µg · 47% DV

Vitamin C

13mg · 14% DV

Vitamin K

13µg · 11% DV

0.12mg · 7% DV

Minerals

Potassium ⭐

290mg · 9% DV

Phosphorus

32mg · 5% DV

Magnesium

18mg · 4% DV

Calcium

29mg · 3% DV

How Nutritious Is Zucchini & carrot sautéed?

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

49/ 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.

Zucchini & carrot sautéed Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

2.5

Low

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

How to Burn Off Zucchini & carrot sautéed

To burn the 42 calories in 100 g:

🚶

10min

Walking (5 km/h)

🏃

4min

Running (8 km/h)

🚴

6min

Cycling

🏊

5min

Swimming

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

Is Zucchini & carrot sautéed 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 Zucchini & carrot sautéed 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 Zucchini & carrot sautéed 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

Zucchini & carrot sautéed Fat Profile

SATURATED

0.18g

MONOUNSATURATED

0.09g

POLYUNSATURATED

0.12g

⚖️

Omega 6:3 ratio 3:1

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

Compare Zucchini & carrot sautéed

🥕🥒🍳vs🍅

Zucchini & carrot sautéed vs Tomato24 kcal more per 100 g

→🥕🥒🍳vs🥗

Zucchini & carrot sautéed vs Mixed Green Salad24 kcal more per 100 g

→🥕🥒🍳vs🫑

Zucchini & carrot sautéed vs Red Pepper11 kcal more per 100 g

→🥕🥒🍳vs🥄

Zucchini & carrot sautéed vs Boiled Beetroot2 kcal fewer per 100 g

→

Foods Similar to Zucchini & carrot sautéed

🍅

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 Zucchini & carrot sautéed

How do you make sautéed zucchini and carrots?

To make sautéed zucchini and carrots, cook thinly sliced carrots in a little oil first, then add the zucchini. Stir-fry until the vegetables are tender but still hold their shape, and season near the end.

Can you use frozen vegetables for sautéed zucchini and carrots?

Yes, you can use frozen zucchini and carrots, but thaw and drain them well first. They release more moisture than fresh vegetables, so cook them in a hot, uncrowded pan to avoid a watery result.

How do you keep sautéed zucchini and carrots from getting mushy?

Keep sautéed zucchini and carrots from getting mushy by cutting them evenly and cooking them briefly over fairly high heat. Add the zucchini after the carrots, and avoid covering the pan, which traps steam.

Do you peel zucchini for sautéed zucchini and carrots?

No, you usually do not need to peel zucchini for sautéed zucchini and carrots. Wash it well and slice it with the skin on; the pieces hold together better during cooking.

What seasonings work well in sautéed zucchini and carrots?

Garlic, black pepper, thyme, parsley, and a squeeze of lemon work well with sautéed zucchini and carrots. Add fresh herbs and lemon after cooking so their flavors stay bright.

What can you serve with sautéed zucchini and carrots?

Serve sautéed zucchini and carrots with rice, couscous, pasta, or crusty bread for a simple meal. They also make an easy vegetable side for roasted chicken, fish, tofu, or beans.

Can you add garlic to sautéed zucchini and carrots?

Yes, garlic is a good addition to sautéed zucchini and carrots. Add minced garlic after the carrots have started softening, then cook briefly before adding the zucchini so the garlic does not burn.

Can you make sautéed zucchini and carrots ahead of time?

Yes, you can make sautéed zucchini and carrots ahead and refrigerate them in a covered container for about 3 days. Reheat only the portion you plan to eat, using a skillet to limit extra moisture.

Can you add chicken to sautéed zucchini and carrots?

Yes, chicken turns sautéed zucchini and carrots into a more substantial one-pan meal. Cook bite-size chicken pieces fully in the pan first, set them aside, then sauté the vegetables and stir the chicken back in.

Can sautéed zucchini and carrots be frozen?

Yes, sautéed zucchini and carrots can be frozen, although the zucchini may be softer after thawing. Cool the vegetables, portion them into airtight containers, and reheat them in a pan rather than serving them uncooked.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026