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Oven-baked zucchini (no oil) Calories
Low calorie, high fiber, rich in vitamins and minerals, oil-free baked
CALORIES
GI
POTASSIUM
FIBER
Oven-baked zucchini (no oil) Nutrition Facts
Selected: 100 g
20
KCAL / 100G
Carbs
3.5g
· 68%
Protein
1.2g
· 23%
Fat
0.2g
· 9%
Fiber
1.2g
Oven-baked zucchini (no oil) Vitamins & Minerals
Vitamins
Vitamin C
17mg · 19% DV
B6
0.13mg · 8% DV
B2
0.09mg · 7% DV
Folate
24µg · 6% DV
Minerals
Potassium ⭐
260mg · 8% DV
Phosphorus
38mg · 5% DV
Magnesium
18mg · 4% DV
Calcium
16mg · 2% DV
Oven-baked zucchini (no oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Oven-baked zucchini (no oil) 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 Oven-baked zucchini (no oil) Contain Allergens?
No known major allergens
Which Diets Is Oven-baked zucchini (no oil) Good For?
Vegan
✓ 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
Oven-baked zucchini (no oil) Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Oven-baked zucchini (no oil)
Oven-baked zucchini (no oil) — Frequently Asked Questions
How can I bake zucchini without oil so it does not dry out?
Cut the zucchini into evenly sized pieces, arrange them in a single layer, and bake at a moderate-high temperature. Add salt near the end or after baking, since salting too early can draw out excess water.
Why does oil-free baked zucchini turn watery?
Zucchini naturally contains a lot of water, and an overcrowded tray traps steam instead of allowing moisture to evaporate. Preheating the oven and leaving space between pieces helps it brown rather than steam.
What can I add to oil-free baked zucchini for more flavor?
Garlic, black pepper, paprika, oregano, dill, cumin, and lemon zest all work well. A squeeze of lemon or a yogurt-based topping after baking can add brightness without needing oil.
How can I make oil-free baked zucchini into a more filling meal?
Pair it with a protein source such as yogurt, eggs, cheese, chickpeas, lentils, chicken, or fish. Zucchini is a light vegetable on its own, so adding protein makes the meal more satisfying.
Is baked zucchini better before or after exercise?
Before exercise, it can be a light side dish but does not provide enough fuel by itself for a hard workout. After exercise, it works best alongside a meal that includes protein and carbohydrate.
Does baking zucchini destroy all of its nutrients?
No. Heat can reduce some heat-sensitive vitamins, but baked zucchini still provides fiber and retains much of its mineral content. Cooking may also make it easier to digest for some people.
Can I eat baked zucchini the next day?
Yes, if it is refrigerated in a covered container within two hours of cooking, it will usually keep for 3 to 4 days. Reheating it briefly in an oven or skillet helps preserve its texture better than microwaving.
Can cooked oil-free zucchini be frozen?
Yes, but it will usually become softer and release water after thawing. It is best used afterward in soups, omelets, vegetable sauces, or fritter mixtures rather than served as a crisp side dish.
What is the main difference between oil-free baked zucchini and fried zucchini?
Fried zucchini absorbs cooking oil, making it richer and more energy-dense. Baking without oil keeps the preparation lighter while still softening and caramelizing the vegetable.
Who should be cautious with oil-free baked zucchini?
Most people tolerate zucchini well, but large servings may cause bloating or gas in people with sensitive digestion. Anyone following a medically prescribed low-potassium diet should discuss suitable portions with their healthcare professional.
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Nutrition data compiled from USDA FoodData Central and scientific sources.