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Zucchini Platter Calories
Low-calorie source of vitamin C and potassium
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Zucchini Platter (200 g) has 34 calories. That works out to 17 calories per 100 g. It contains 6.2 g of carbs, 2.4 g of protein, 0.6 g of fat and 2 g of fiber. Its 35.8 mg of Vitamin C covers 40% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Zucchini Platter Nutrition Facts
Selected: 1 serving (medium) · 200 g
34
KCAL / 200G
Carbs
6.2g
· 2% DV
Protein
2.4g
· 5% DV
Fat
0.6g
· 1% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 24% · Fat 14%
Zucchini Platter nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 34 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.17 g | 1% |
| Trans fat | 0 g | |
| Sodium | 16 mg | 1% |
| Total carbohydrate | 6.2 g | 2% |
| Fiber | 2 g | 7% |
| Protein | 2.4 g | 5% |
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 Platter?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 34 kcal |
| 100 g | 100 g | 17 kcal |
| 1 cup (shredded) | 113 g | 19 kcal |
| 1 serving (small) | 120 g | 20 kcal |
| 1 piece (small) | 150 g | 26 kcal |
| 1 cup (chopped) | 180 g | 31 kcal |
| 1 piece (medium) | 250 g | 43 kcal |
| 1 serving (large) | 300 g | 51 kcal |
| 1 piece (large) | 350 g | 60 kcal |
| 1 serving (jumbo) | 450 g | 77 kcal |
Calculated from 17 calories per 100 g.
Frequently Asked Questions About Zucchini Platter
How do you make a zucchini platter?
A zucchini platter is easy to make by slicing zucchini, tossing it with a little oil and seasoning, then roasting or pan-cooking until tender and lightly browned. Add dips or other vegetables when serving; there is no single fixed recipe.
What is usually served on a zucchini platter?
A zucchini platter usually features cooked zucchini, though the exact accompaniments vary. It may include a dip, fresh herbs, lemon, or other vegetables; arrange these separately so each item keeps its texture until serving.
Should you salt zucchini before making a zucchini platter?
Salting zucchini is optional for a zucchini platter. It can draw out surface moisture, which helps slices brown instead of steam; pat them dry before cooking, especially if you are roasting a crowded batch.
Is a zucchini platter better roasted or grilled?
Either method works for a zucchini platter: roasting cooks many slices evenly, while grilling adds charred edges and a smoky flavor. Cut the pieces thick enough to handle easily on the grill, and turn them once as they cook.
What dip goes with a zucchini platter?
Yogurt-based dips, hummus, and lemon-garlic sauce all pair well with a zucchini platter. Serve the dip on the side rather than coating the zucchini, so the cooked slices do not become soggy.
Can you make a zucchini platter ahead of time?
Yes, you can cook a zucchini platter ahead and refrigerate it in a covered container. Reheat the zucchini briefly in an oven or skillet, and add fresh herbs, lemon, or dips just before serving.
How do you keep a zucchini platter from getting soggy?
To keep a zucchini platter from getting soggy, cook the zucchini in a single layer and avoid crowding the pan. Let the slices release steam after cooking, and keep wet sauces separate until the platter is served.
Can you freeze a zucchini platter?
Yes, a zucchini platter can be frozen, but cooked zucchini often turns softer and releases water after thawing. Freeze it in an airtight container and use thawed portions in soups, pasta sauces, or other cooked dishes.
Do you need to peel zucchini for a zucchini platter?
No, zucchini does not need peeling for a zucchini platter. Wash it well and leave the thin skin on for cooking; trim away any bruised or damaged spots before slicing.
Can a zucchini platter be served cold?
Yes, a zucchini platter can be served cold or at room temperature, especially when the zucchini is roasted or grilled first. Chill it covered, then add herbs, lemon, or dressing shortly before serving for a fresher taste.
Zucchini Platter Vitamins & Minerals
Vitamins
Vitamin C
35.8mg · 40% DV
B6
0.33mg · 19% DV
B2
0.19mg · 15% DV
Folate
48µg · 12% DV
Minerals
Manganese
0.35mg · 15% DV
Potassium ⭐
522mg · 15% DV
Copper
0.11mg · 12% DV
Phosphorus
76mg · 11% DV
Sodium
16mg · 1% DV
Zucchini Platter Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini Platter
To burn the 34 calories in 1 serving (medium) (200 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 Platter?
A Zucchini Platter is a simple serving built around zucchini, sliced or chopped and presented on its own or with other vegetables. The name does not point to one fixed regional recipe. Zucchini—called courgette in Britain—is commonly grilled, roasted, sautéed or served raw in salads, depending on the style of the meal.
Its mild flavour and tender, moist texture work well with lemon, herbs, garlic and yogurt-based dips. At 17 calories per 100 g, it is a light vegetable choice and also provides vitamin C and potassium. Serve it as a side or add beans, grains or a protein-rich topping to make it more substantial.
How Nutritious Is Zucchini Platter?
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 Platter Processed?
NOVA 1
Unprocessed
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 Platter Contain Allergens?
No known major allergens
Which Diets Is Zucchini Platter 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
Zucchini Platter Fat Profile
SATURATED
0.17g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 8.5:1
Above the ideal 4:1 (8.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.