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Zucchini sauté with soy mince Calories
Contains plant protein
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Zucchini sauté with soy mince (180 g) has 140 calories. That works out to 78 calories per 100 g. It contains 10.4 g of carbs, 11 g of protein, 6.5 g of fat and 3.8 g of fiber. Its 0.2 mg of Copper covers 24% of the Daily Value. Its glycemic index is 24 (low), so it raises blood sugar slowly.
Zucchini sauté with soy mince Nutrition Facts
Selected: 1 serving (medium) · 180 g
140
KCAL / 180G
Carbs
10.4g
· 4% DV
Protein
11g
· 22% DV
Fat
6.5g
· 8% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 29% · Protein 31% · Fat 40%
Zucchini sauté with soy mince nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 140 kcal | |
| Total fat | 6.5 g | 8% |
| Saturated fat | 0.81 g | 4% |
| Trans fat | 0 g | |
| Sodium | 432 mg | 19% |
| Total carbohydrate | 10.4 g | 4% |
| Fiber | 3.8 g | 14% |
| Protein | 11 g | 22% |
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 sauté with soy mince?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 140 kcal |
| 1 tablespoon (grated) | 18 g | 14 kcal |
| 100 g | 100 g | 78 kcal |
| 1 cup (diced) | 140 g | 109 kcal |
| 1 piece (half) | 160 g | 125 kcal |
| 1 serving (large) | 260 g | 203 kcal |
| 1 piece (whole) | 320 g | 250 kcal |
| 1 pack (small) | 350 g | 273 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Zucchini sauté with soy mince
How do you make zucchini sauté with soy mince?
Zucchini sauté with soy mince is made by cooking prepared soy mince with zucchini in a pan. Soften dried soy mince according to its package directions, brown it with onion, then add the zucchini and cook until tender. Season to taste.
Does soy mince need soaking for zucchini sauté with soy mince?
Usually, yes: dried soy mince needs hot water to soften before it goes into zucchini sauté with soy mince. Follow the package directions, then drain and squeeze out excess water so the pan does not become watery. Ready-to-use mince may not need soaking.
How do you stop zucchini sauté with soy mince from getting watery?
To keep zucchini sauté with soy mince from getting watery, use a wide pan and leave it uncovered while cooking. Add the zucchini after browning the soy mince, and avoid overcrowding the pan; zucchini releases liquid as it softens.
Can you use frozen zucchini in zucchini sauté with soy mince?
Yes, but thawed frozen zucchini tends to release more water and become softer than fresh zucchini in zucchini sauté with soy mince. Thaw and drain it first, then cook uncovered so excess moisture can evaporate.
What can you serve with zucchini sauté with soy mince?
Zucchini sauté with soy mince pairs well with rice, couscous, crusty bread, or a simple green salad. For a more filling plate, serve it over a grain; add a dairy-free yogurt sauce if you want a cool contrast.
Can you make zucchini sauté with soy mince without tomatoes?
Yes, zucchini sauté with soy mince works well without tomatoes. Brown the mince with onion and garlic, then add the zucchini and season with black pepper, herbs, or a little lemon juice. This keeps the dish from becoming tomato-forward.
Can you add pasta sauce to zucchini sauté with soy mince?
Yes, a little pasta sauce can turn zucchini sauté with soy mince into a saucier dish. Add it after the zucchini starts to soften and simmer until the vegetables are tender; use only enough sauce to coat rather than drown the zucchini.
How do you make zucchini sauté with soy mince taste more like a meat version?
For a deeper, more savory taste, brown the soy mince well and season zucchini sauté with soy mince with garlic, black pepper, smoked paprika, or soy sauce. Add soy sauce sparingly, since it can make the dish salty.
Can you meal-prep zucchini sauté with soy mince?
Yes, zucchini sauté with soy mince is suitable for meal prep. Cool it promptly, store it in a sealed container in the refrigerator, and reheat only the portion you plan to eat. The zucchini will soften more after storage, so cook it slightly less at first.
Can zucchini sauté with soy mince be frozen?
Yes, you can freeze zucchini sauté with soy mince, although the zucchini may turn soft when thawed. Freeze it in meal-size airtight containers, thaw it in the refrigerator, and reheat until hot; the texture is usually best when freshly cooked.
Zucchini sauté with soy mince Vitamins & Minerals
Vitamins
Vitamin C
17.1mg · 19% DV
Biotin
5.4µg · 18% DV
B6
0.25mg · 15% DV
Vitamin K
15.3µg · 13% DV
Minerals
Copper
0.22mg · 24% DV
Phosphorus
158mg · 23% DV
Manganese
0.43mg · 19% DV
Sodium
432mg · 19% DV
Potassium ⭐
522mg · 15% DV
Zucchini sauté with soy mince Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini sauté with soy mince
To burn the 140 calories in 1 serving (medium) (180 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 sauté with soy mince?
Zucchini sauté with soy mince is a home-style skillet dish combining chopped zucchini with textured soy protein. It is a practical, plant-based take on the familiar vegetable sauté rather than a traditional regional speciality; cooks may build its flavour with onion, tomato and everyday seasonings.
The zucchini turns tender while the soy mince gives the dish a more substantial, pleasantly chewy texture. Serve it as a light main with rice, bulgur or bread, or pair it with a salad for a simpler meal. With 6.1 g of protein per 100 g, it offers plant protein; to keep the meal lighter, use less added oil and add extra vegetables.
How Nutritious Is Zucchini sauté with soy mince?
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 sauté with soy mince Processed?
NOVA 3
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 sauté with soy mince Contain Allergens?
Contains these allergens:
Which Diets Is Zucchini sauté with soy mince Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Zucchini sauté with soy mince Fat Profile
SATURATED
0.81g
MONOUNSATURATED
2.43g
POLYUNSATURATED
2.02g
Omega 6:3 ratio 37.8:1
Above the ideal 4:1 (37.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.