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Protein-rich egg and zucchini mixture
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Zucchini egg mixture (150 g) has 129 calories. That works out to 86 calories per 100 g. It contains 4.2 g of carbs, 9.3 g of protein, 8.4 g of fat and 1.2 g of fiber. Its 12.8 µg of Biotin covers 43% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 150 g
129
KCAL / 150G
Carbs
4.2g
· 2% DV
Protein
9.3g
· 19% DV
Fat
8.4g
· 11% 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 13% · Protein 29% · Fat 58%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 129 kcal | |
| Total fat | 8.4 g | 11% |
| Saturated fat | 2.4 g | 12% |
| Trans fat | 0.05 g | |
| Sodium | 117 mg | 5% |
| Total carbohydrate | 4.2 g | 2% |
| Fiber | 1.2 g | 4% |
| Protein | 9.3 g | 19% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 129 kcal |
| 1 tablespoon (grated) | 18 g | 15 kcal |
| 2 tablespoon (grated) | 36 g | 31 kcal |
| 1 piece (small) | 70 g | 60 kcal |
| 100 g | 100 g | 86 kcal |
| 1 piece (medium) | 110 g | 95 kcal |
| 1 cup (shredded) | 180 g | 155 kcal |
| 1 serving (large) | 220 g | 189 kcal |
| 1 pack (whole) | 250 g | 215 kcal |
Calculated from 86 calories per 100 g.
A zucchini egg mixture is made by cooking zucchini and combining it with beaten eggs. Onion, herbs, black pepper, or cheese can be added for extra flavor, but the basic preparation does not need flour or a batter.
Cook the zucchini until its released liquid has evaporated before adding the eggs. If you grated it, squeeze out some liquid first, and avoid covering the pan while it cooks; trapped steam can leave the mixture wet.
Yes, you can use frozen zucchini in a zucchini egg mixture, but thaw it completely and drain or squeeze away excess liquid first. Cook it in an uncovered pan until dry before adding the eggs, or the finished dish may turn watery.
Yes, a zucchini egg mixture can be baked in a lightly greased ovenproof dish. Cook or drain the zucchini first, mix it with the eggs, and bake until the centre is set; the exact time depends on the dish's depth.
Black pepper, dill, parsley, and a little garlic work well in a zucchini egg mixture. Add fresh herbs near the end of cooking to keep their flavor bright, and season with salt after the zucchini has released its moisture.
Serve a zucchini egg mixture with toast, a green salad, or plain yogurt for an easy meal. It also works alongside roasted tomatoes or potatoes; choose a simple side so the mild zucchini and egg flavors remain noticeable.
A cooked zucchini egg mixture keeps in the refrigerator for up to three days when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, until steaming hot throughout.
Yes, you can prepare a zucchini egg mixture ahead, though it tastes best freshly cooked. Cook the zucchini in advance and refrigerate it separately, then add and cook the eggs shortly before serving to preserve their softer texture.
A zucchini egg mixture becomes rubbery when its eggs are cooked for too long or over high heat. Add the eggs after the zucchini is ready, then cook gently and remove the pan while the eggs are just set.
No, a zucchini egg mixture is usually stirred in a pan, so the eggs and zucchini form a soft, irregular dish. A zucchini frittata is generally left to set as a thicker, sliceable egg preparation, often finished in the oven.
Vitamins
Biotin
12.75µg · 43% DV
B12
0.78µg · 33% DV
B2
0.33mg · 25% DV
B5
1.08mg · 22% DV
Minerals
Selenium
19µg · 35% DV
Phosphorus
153mg · 22% DV
Iodine
29µg · 19% DV
Zinc
1.08mg · 10% DV
Potassium ⭐
273mg · 8% DV
Sodium
117mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 129 calories in 1 serving (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.
Zucchini egg mixture is a simple home-style dish made by softening grated or chopped zucchini in a pan and cooking it with beaten eggs. It is not tied to one fixed regional recipe, so the seasoning and texture vary; the zucchini turns tender while the eggs hold everything together.
It can be served warm for breakfast or as a light meal, with bread, tomatoes or a side salad. The eggs contribute protein, while zucchini adds moisture and a little fibre. For a lighter version, use only a small amount of oil and cook off excess liquid from the zucchini before adding the eggs.
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.
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.
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.
Contains these allergens:
Vegan
— Not 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
SATURATED
2.4g
MONOUNSATURATED
3.3g
POLYUNSATURATED
1.35g
Omega 6:3 ratio 13:1
Above the ideal 4:1 (13:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.