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Zucchini oats Calories
Fiber-rich savory oats with zucchini
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 bottle (medium) of Zucchini oats (250 g) has 185 calories. That works out to 74 calories per 100 g. It contains 29.5 g of carbs, 7.8 g of protein, 4.8 g of fat and 5.3 g of fiber. Its 1.6 mg of Manganese covers 71% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Zucchini oats Nutrition Facts
Selected: 1 bottle (medium) · 250 g
185
KCAL / 250G
Carbs
29.5g
· 11% DV
Protein
7.8g
· 16% DV
Fat
4.8g
· 6% DV
Fiber
5.3g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 16% · Fat 23%
Zucchini oats nutrition facts table · 1 bottle (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 185 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 0.83 g | 4% |
| Trans fat | 0 g | |
| Sodium | 10 mg | 0% |
| Total carbohydrate | 29.5 g | 11% |
| Fiber | 5.3 g | 19% |
| Protein | 7.8 g | 16% |
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 Bottle of Zucchini oats?
| Serving | Amount | Calories |
|---|---|---|
| 1 bottle (medium) | 250 g | 185 kcal |
| 1 tablespoon (grated) | 18 g | 13 kcal |
| 100 g | 100 g | 74 kcal |
| 1 serving (small) | 180 g | 133 kcal |
| 1 cup (medium) | 220 g | 163 kcal |
| 1 serving (large) | 300 g | 222 kcal |
| 1 cup (large) | 300 g | 222 kcal |
| 1 piece (jumbo) | 350 g | 259 kcal |
Calculated from 74 calories per 100 g.
Frequently Asked Questions About Zucchini oats
How do you make zucchini oats?
Cook grated zucchini and oats together with water or milk until the oats soften and the mixture thickens. Season with salt and pepper for a savory bowl, then add toppings such as a fried egg, yogurt, herbs, or cheese.
Do zucchini oats taste like zucchini?
Yes, zucchini oats have a mild vegetable flavor, but zucchini is not usually overpowering. Garlic, black pepper, herbs, or a little cheese make the savory flavor more noticeable, while finely grating the zucchini blends it into the oats.
How do you keep zucchini oats from getting watery?
Squeeze excess liquid from grated zucchini before adding it to zucchini oats. You can also sauté the zucchini first to cook off moisture, then stir in the oats and liquid and simmer until the texture is thick.
Can you make zucchini oats overnight?
Yes, but cooked zucchini oats usually keep a better texture overnight than uncooked oats mixed with raw zucchini. Refrigerate the cooked mixture in a covered container, then reheat it with a splash of water or milk to loosen it.
What can you add to savory zucchini oats?
Egg, feta, Greek yogurt, scallions, dill, and black pepper all work well in savory zucchini oats. Add cheese or yogurt at serving time so the bowl stays creamy without becoming overly thick or salty during cooking.
Are zucchini oats good for breakfast?
Yes, zucchini oats make a savory breakfast, especially if you prefer something warm rather than sweet. Add an egg or yogurt for a more substantial bowl, or serve it with fruit separately if you want a sweet-and-savory meal.
Can you use zucchini oats as a meal-prep lunch?
Yes, zucchini oats can be made ahead for lunch and stored chilled in a sealed container. Reheat until steaming, stirring in a little liquid if they have thickened; pack any crisp toppings separately and add them just before eating.
What is the best way to grate zucchini for zucchini oats?
Use the large holes of a box grater for zucchini oats so the shreds soften but retain some texture. If you want the zucchini to disappear into the bowl, grate it finely and squeeze out the excess water before cooking.
Can you freeze zucchini oats?
Yes, cooked zucchini oats can be frozen, although thawing may make them softer and more watery. Freeze in individual airtight portions, thaw in the refrigerator, then reheat while stirring and adjust the consistency with a little liquid.
Are zucchini oats filling?
Zucchini oats can be filling because oats provide fiber and zucchini adds volume. For a more sustaining meal, include a protein-rich topping such as eggs, Greek yogurt, or cheese rather than relying on the oats and zucchini alone.
Zucchini oats Vitamins & Minerals
Vitamins
B1
0.22mg · 18% DV
Biotin
5µg · 17% DV
B5
0.63mg · 13% DV
Vitamin K
15µg · 13% DV
Minerals
Manganese
1.63mg · 71% DV
Phosphorus
238mg · 34% DV
Selenium
18µg · 33% DV
Copper
0.25mg · 28% DV
Potassium ⭐
338mg · 10% DV
Sodium
10mg · 0% DV
Zucchini oats Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini oats
To burn the 185 calories in 1 bottle (medium) (250 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 oats?
Zucchini oats combines rolled oats with grated or chopped zucchini, cooked together into a savoury bowl. It is a flexible modern preparation rather than a dish tied to one particular region, and it offers a way to use oats beyond sweet porridge.
The zucchini softens and lends a mild, slightly sweet flavour, while the oats thicken into a creamy texture. Serve it warm for breakfast or a light lunch, with herbs, black pepper or a spoonful of yoghurt; olive oil and fresh herbs work well for a plant-based version. It provides fibre and has 74 calories per 100 g. Add a protein-rich topping if you want a more substantial meal.
How Nutritious Is Zucchini oats?
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 oats 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 oats Contain Allergens?
Contains these allergens:
Which Diets Is Zucchini oats Good For?
Vegan
✓ 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 oats Fat Profile
SATURATED
0.83g
MONOUNSATURATED
1.45g
POLYUNSATURATED
1.68g
Omega 6:3 ratio 19.4:1
Above the ideal 4:1 (19.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.