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Zucchini oat toast Calories
Fiber-rich savory toast made with zucchini and oats
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (medium) of Zucchini oat toast (70 g) has 108 calories. That works out to 154 calories per 100 g. It contains 13.2 g of carbs, 4.8 g of protein, 4 g of fat and 2.4 g of fiber. Its 0.5 mg of Manganese covers 24% of the Daily Value. Its glycemic index is 49 (low), so it raises blood sugar slowly.
Zucchini oat toast Nutrition Facts
Selected: 1 slice (medium) · 70 g
108
KCAL / 70G
Carbs
13.2g
· 5% DV
Protein
4.8g
· 10% DV
Fat
4g
· 5% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 18% · Fat 33%
Zucchini oat toast nutrition facts table · 1 slice (medium) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | |
| Total fat | 4 g | 5% |
| Saturated fat | 0.77 g | 4% |
| Trans fat | 0.01 g | |
| Sodium | 168 mg | 7% |
| Total carbohydrate | 13.2 g | 5% |
| Fiber | 2.4 g | 9% |
| Protein | 4.8 g | 10% |
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 Slice of Zucchini oat toast?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 70 g | 108 kcal |
| 1 slice (thin) | 45 g | 69 kcal |
| 1 piece (small) | 60 g | 92 kcal |
| 1 cup (shredded) | 85 g | 131 kcal |
| 1 slice (thick) | 95 g | 146 kcal |
| 100 g | 100 g | 154 kcal |
| 1 piece (large) | 110 g | 169 kcal |
| 1 serving (double) | 140 g | 216 kcal |
| 1 serving (triple) | 210 g | 323 kcal |
Calculated from 154 calories per 100 g.
Frequently Asked Questions About Zucchini oat toast
How do you make zucchini oat toast?
To make zucchini oat toast, grate the zucchini and squeeze out its excess liquid, then mix it with oats and an egg to bind. Shape the mixture and cook it in a pan or oven until set and browned.
Why does zucchini oat toast fall apart?
Zucchini oat toast usually falls apart because the grated zucchini is too wet or the mixture has not had time to bind. Squeeze the zucchini well, let the oats absorb moisture, and wait until the underside is set before flipping.
How do you keep zucchini oat toast from getting soggy?
Squeeze as much liquid as possible from the grated zucchini before mixing it into zucchini oat toast. Cook the toast in a thin layer and avoid stacking the pieces while they are hot, so steam does not soften them.
Can you make zucchini oat toast with rolled oats?
Yes, rolled oats work in zucchini oat toast. Let the mixture rest briefly so the oats soften; for a smoother texture, pulse the oats in a blender before combining them with the zucchini.
Can you cook zucchini oat toast in an air fryer?
Yes, zucchini oat toast can be cooked in an air fryer if you shape the mixture into firm, even portions. Squeeze the zucchini dry first and use a liner or lightly greased surface to help the toast hold together and release easily.
What can you serve with zucchini oat toast?
Serve zucchini oat toast with yogurt, a fresh salad, or sliced tomatoes. For a more filling meal, add eggs or cheese; a yogurt-based dip also pairs well with its savory zucchini flavor.
Can you prepare zucchini oat toast batter ahead of time?
You can mix zucchini oat toast batter shortly before cooking, but leaving it for too long may let the zucchini release more liquid. If it looks watery before cooking, drain off the excess or stir in a little more oats.
How do you store leftover zucchini oat toast?
Let leftover zucchini oat toast cool, then refrigerate it in a covered container. Reheat it in a skillet or oven to bring back some of its crispness; microwaving tends to make it softer.
Can you freeze zucchini oat toast?
Yes, you can freeze cooked zucchini oat toast. Cool the pieces completely, separate them with baking paper, and store them in a sealed freezer-safe container. Reheat from thawed in a skillet or oven for a firmer texture.
Is zucchini oat toast good for weight loss?
Zucchini oat toast can fit into a weight-loss eating pattern, and its fiber may help make a meal more filling. Toppings and portion size also matter, so pair it with vegetables or a protein-rich side rather than relying on the toast alone.
Zucchini oat toast Vitamins & Minerals
Vitamins
B1
0.11mg · 9% DV
Biotin
2.8µg · 9% DV
B5
0.36mg · 7% DV
B3
0.98mg · 6% DV
Minerals
Manganese
0.55mg · 24% DV
Phosphorus
90mg · 13% DV
Selenium
6.3µg · 11% DV
Copper
0.08mg · 9% DV
Sodium
168mg · 7% DV
Potassium ⭐
154mg · 5% DV
Zucchini oat toast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini oat toast
To burn the 108 calories in 1 slice (medium) (70 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 Zucchini oat toast?
Zucchini oat toast is a savoury, home-style slice made by combining grated zucchini with oats and cooking the mixture until set and lightly browned. Recipes vary: some include egg or cheese to help bind it, and it is more like a vegetable-and-oat toast than a conventional slice of bread. It has a tender, moist middle and a crisped surface, with a mild flavour that takes well to herbs and seasonings.
Serve it warm for breakfast or a quick lunch, or cut it into smaller pieces for a snack. In Turkey, it can sit comfortably alongside tea, yoghurt or fresh tomatoes; elsewhere, try it with a salad or a fried egg. Oats and zucchini contribute fibre, and a modest amount of cheese or a generous handful of greens makes an easy topping or side.
How Nutritious Is Zucchini oat toast?
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 Zucchini oat toast 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 oat toast Contain Allergens?
Contains these allergens:
Which Diets Is Zucchini oat toast Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Zucchini oat toast Fat Profile
SATURATED
0.77g
MONOUNSATURATED
1.4g
POLYUNSATURATED
1.05g
Omega 6:3 ratio 31.7:1
Above the ideal 4:1 (31.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.