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Zucchini side dish Calories
Low-calorie, light vegetable side with fiber
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Zucchini side dish (120 g) has 29 calories. That works out to 24 calories per 100 g. It contains 5 g of carbs, 1.7 g of protein, 0.5 g of fat and 1.6 g of fiber. Its 14.4 mg of Vitamin C covers 16% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Zucchini side dish Nutrition Facts
Selected: 1 serving (medium) · 120 g
29
KCAL / 120G
Carbs
5g
· 2% DV
Protein
1.7g
· 3% DV
Fat
0.5g
· 1% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 22% · Fat 14%
Zucchini side dish nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 29 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.1 g | 1% |
| Trans fat | 0 g | |
| Sodium | 216 mg | 9% |
| Total carbohydrate | 5 g | 2% |
| Fiber | 1.6 g | 6% |
| Protein | 1.7 g | 3% |
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 side dish?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 29 kcal |
| 1 tablespoon (small) | 18 g | 4 kcal |
| 3 tablespoon (medium) | 54 g | 13 kcal |
| 100 g | 100 g | 24 kcal |
| 1 cup (medium) | 120 g | 29 kcal |
| 1 serving (large) | 180 g | 43 kcal |
| 1 piece (whole) | 220 g | 53 kcal |
Calculated from 24 calories per 100 g.
Frequently Asked Questions About Zucchini side dish
How do you make a zucchini side dish?
A zucchini side dish is usually made by sautéing sliced zucchini in a little oil until just tender. Add onion, garlic, herbs, or tomato if you like, and avoid overcooking so the zucchini does not turn mushy.
What goes well with a zucchini side dish?
A zucchini side dish pairs well with grilled chicken, fish, or meat, and it also works alongside rice, pasta, or beans. Serve it warm as a vegetable accompaniment or add a simple yogurt sauce.
Should you peel zucchini for a zucchini side dish?
No, you usually do not need to peel zucchini for a zucchini side dish. The skin helps the slices hold their shape during cooking; rinse the zucchini well and trim any damaged spots before cutting.
How do you keep a zucchini side dish from getting watery?
To keep a zucchini side dish from getting watery, use a hot pan, avoid crowding it, and cook the zucchini briefly. Salt it near the end, since salt draws out moisture, and leave the pan uncovered.
Can you roast a zucchini side dish in the oven?
Yes, you can roast a zucchini side dish in the oven. Spread the pieces in a single layer on a baking tray with a little oil, leaving space between them so they roast rather than steam.
Can you add tomatoes to a zucchini side dish?
Yes, tomatoes work well in a zucchini side dish and add a light, savory sauce. Add them in moderation and cook uncovered to let excess liquid evaporate, especially if the zucchini is already releasing moisture.
Can you serve a zucchini side dish with yogurt?
Yes, a zucchini side dish can be served with plain or garlic yogurt, either warm or chilled. Add the yogurt just before serving so it stays thick and does not make the cooked zucchini watery.
How long does a zucchini side dish last in the fridge?
A cooked zucchini side dish generally keeps for 3–4 days in a covered container in the refrigerator. Cool it promptly after cooking, and reheat only the portion you plan to eat.
Can you freeze a zucchini side dish?
Yes, a zucchini side dish can be frozen, but the zucchini may become softer and release water after thawing. Freeze it in airtight portions, then reheat in a pan and let excess moisture cook off.
Can you make a zucchini side dish without oil?
Yes, you can make a zucchini side dish without oil by cooking it in a nonstick pan with a splash of water or broth. Add liquid sparingly and cook uncovered so the zucchini steams without becoming soggy.
Zucchini side dish Vitamins & Minerals
Vitamins
Vitamin C
14.4mg · 16% DV
B6
0.14mg · 8% DV
B2
0.11mg · 8% DV
Folate
28.8µg · 7% DV
Minerals
Sodium
216mg · 9% DV
Manganese
0.2mg · 9% DV
Potassium ⭐
288mg · 8% DV
Copper
0.06mg · 7% DV
Zucchini side dish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini side dish
To burn the 29 calories in 1 serving (medium) (120 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 side dish?
A zucchini side dish is made from sliced or diced zucchini, usually cooked until tender. Home-style versions may include onion, tomato, olive oil and herbs, though the ingredients and cooking method vary. The result is a simple vegetable accompaniment rather than one fixed recipe.
It works alongside grilled meat, fish, beans or grains, and can be served warm or at room temperature. In Mediterranean-style meals, a gently cooked zucchini side dish sits comfortably with other vegetables and a more substantial main. Zucchini makes it a light, low-calorie choice with some fiber; it provides about 24 calories per 100 g. Use a modest amount of oil for a lighter serving, or add chickpeas or another filling accompaniment to make the meal more substantial.
How Nutritious Is Zucchini side dish?
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 side dish 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 side dish Contain Allergens?
No known major allergens
Which Diets Is Zucchini side dish Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Zucchini side dish Fat Profile
SATURATED
0.1g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.13g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.