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A moist, pale-yellow egg mixture with fine green zucchini shreds and flecks throughout, gathered in a bowl.
●Low GI

Zucchini egg mixture Calories

Protein-rich egg and zucchini mixture

In season: Summer · Autumn

CALORIES · 100 G

86kcal

GI

15low

POTASSIUM · 100 G

182mg

FIBER · 100 G

0.8g

Quick answer

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.

Zucchini egg mixture Nutrition Facts

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%

Zucchini egg mixture nutrition facts table · 1 serving (medium) (150 g)

NutrientAmount% DV
Calories129 kcal
Total fat8.4 g11%
Saturated fat2.4 g12%
Trans fat0.05 g
Sodium117 mg5%
Total carbohydrate4.2 g2%
Fiber1.2 g4%
Protein9.3 g19%

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 Serving of Zucchini egg mixture?

ServingAmountCalories
1 serving (medium)150 g129 kcal
1 tablespoon (grated)18 g15 kcal
2 tablespoon (grated)36 g31 kcal
1 piece (small)70 g60 kcal
100 g100 g86 kcal
1 piece (medium)110 g95 kcal
1 cup (shredded)180 g155 kcal
1 serving (large)220 g189 kcal
1 pack (whole)250 g215 kcal

Calculated from 86 calories per 100 g.

Frequently Asked Questions About Zucchini egg mixture

What is in a zucchini egg mixture?

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.

How do you cook a zucchini egg mixture without it getting watery?

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.

Can you make a zucchini egg mixture with frozen zucchini?

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.

Can you bake a zucchini egg mixture instead of cooking it in a pan?

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.

What seasonings go well in a zucchini egg mixture?

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.

What can you serve with a zucchini egg mixture?

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.

How long does a zucchini egg mixture last in the fridge?

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.

Can you make a zucchini egg mixture ahead of time?

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.

Why is my zucchini egg mixture rubbery?

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.

Is a zucchini egg mixture the same as a zucchini frittata?

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.

Zucchini egg mixture Vitamins & Minerals

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

Zucchini egg mixture Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

1.2
Low

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

How to Burn Off Zucchini egg mixture

To burn the 129 calories in 1 serving (medium) (150 g):

🚶

32min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

18min

Cycling

🏊

15min

Swimming

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

What is Zucchini egg mixture?

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.

How Nutritious Is Zucchini egg mixture?

Nutrient density

High

71/ 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.

Is Zucchini egg mixture 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 egg mixture Contain Allergens?

Contains these allergens:

Gluten free
Dairy free
Eggs yes
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Zucchini egg mixture Good For?

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

Zucchini egg mixture Fat Profile

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.