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Zucchini with pesto sauce Calories
Zucchini served with basil pesto sauce; contains healthy fats.
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Zucchini with pesto sauce (150 g) has 177 calories. That works out to 118 calories per 100 g. It contains 7.7 g of carbs, 4.2 g of protein, 14.4 g of fat and 2.6 g of fiber. Its 51 µg of Vitamin K covers 43% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Zucchini with pesto sauce Nutrition Facts
Selected: 1 serving (medium) · 150 g
177
KCAL / 150G
Carbs
7.7g
· 3% DV
Protein
4.2g
· 8% DV
Fat
14.4g
· 18% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 17% · Protein 9% · Fat 74%
Zucchini with pesto sauce nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 177 kcal | |
| Total fat | 14.4 g | 18% |
| Saturated fat | 2.55 g | 13% |
| Trans fat | 0 g | |
| Sodium | 435 mg | 19% |
| Total carbohydrate | 7.7 g | 3% |
| Fiber | 2.6 g | 9% |
| Protein | 4.2 g | 8% |
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 with pesto sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 177 kcal |
| 2 tablespoon (grated) | 35 g | 41 kcal |
| 1 piece (half) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 1 serving (small) | 100 g | 118 kcal |
| 1 cup (chopped) | 140 g | 165 kcal |
| 1 piece (whole) | 180 g | 212 kcal |
| 1 serving (large) | 220 g | 260 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Zucchini with pesto sauce
How do you make zucchini with pesto sauce?
To make zucchini with pesto sauce, slice or cut the zucchini into ribbons, cook until just tender, then stir in pesto off the heat. Adding the sauce at the end helps preserve its fresh basil flavor.
Can you eat zucchini with pesto sauce raw?
Yes, zucchini with pesto sauce can be made with raw zucchini. Slice it very thinly or use a vegetable peeler to make ribbons, then toss with pesto shortly before serving so the zucchini stays crisp.
Should you peel zucchini for zucchini with pesto sauce?
No, you usually do not need to peel zucchini for zucchini with pesto sauce. Wash it well and trim the ends; the skin helps the slices hold their shape. Peel only if the skin is unusually tough.
How do you keep zucchini with pesto sauce from getting watery?
Cook zucchini with pesto sauce in a wide pan in a single layer, using fairly high heat and a short cooking time. Salt it near the end, since salt draws moisture out of zucchini as it sits.
Is zucchini with pesto sauce better roasted or sautéed?
Zucchini with pesto sauce works well roasted or sautéed. Roasting gives the zucchini browned edges, while sautéing is quicker; with either method, add the pesto after cooking rather than roasting the sauce.
What is pesto sauce made of in zucchini with pesto sauce?
Traditional pesto sauce in zucchini with pesto sauce is made with basil, olive oil, garlic, pine nuts, and hard cheese such as Parmesan. Some versions use other nuts or seeds, so the flavor and texture can vary.
What can you serve with zucchini with pesto sauce?
Serve zucchini with pesto sauce alongside grilled chicken, fish, or crusty bread, or toss it with pasta for a more filling meal. Its herby sauce also pairs well with tomatoes and other summer vegetables.
How long does zucchini with pesto sauce last in the fridge?
Zucchini with pesto sauce keeps in a sealed container in the refrigerator for about three days. Refrigerate leftovers promptly, since cooked zucchini releases moisture and becomes softer as it sits.
Can you freeze zucchini with pesto sauce?
You can freeze zucchini with pesto sauce, but the zucchini may turn soft and watery after thawing. For better texture, freeze cooked zucchini and pesto separately, then thaw and combine them when ready to serve.
Can you make zucchini with pesto sauce ahead of time?
Yes, you can prepare zucchini with pesto sauce ahead, but store the cooked zucchini and pesto separately for the freshest taste. Combine them shortly before serving; this also helps prevent the zucchini from becoming overly soft.
Zucchini with pesto sauce Vitamins & Minerals
Vitamins
Vitamin K
51µg · 43% DV
Vitamin E
3.15mg · 21% DV
Vitamin C
15.75mg · 18% DV
Folate
42µg · 11% DV
Minerals
Sodium
435mg · 19% DV
Phosphorus
108mg · 15% DV
Copper
0.12mg · 13% DV
Potassium ⭐
435mg · 13% DV
Zucchini with pesto sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini with pesto sauce
To burn the 177 calories in 1 serving (medium) (150 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 with pesto sauce?
Zucchini with pesto sauce pairs tender zucchini with pesto, the fragrant basil sauce associated with Liguria in northwestern Italy. The zucchini may be sautéed, roasted or served in ribbons, then tossed with pesto for a quick vegetable dish.
Its flavour is mild and fresh, balanced by pesto’s herbal, savoury richness. In Italy it works as a side or part of a light meal; elsewhere, serve it warm alongside grains, grilled vegetables or bread, or enjoy it chilled as part of a spread. Zucchini keeps the dish light, while pesto contributes most of its fat and flavour; it is not especially high in protein. Use a little less pesto for a lighter serving, or add beans or lentils to make it more substantial.
How Nutritious Is Zucchini with pesto sauce?
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 with pesto sauce 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 with pesto sauce Contain Allergens?
Contains these allergens:
Which Diets Is Zucchini with pesto sauce Good For?
Vegan
— Not 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 with pesto sauce Fat Profile
SATURATED
2.55g
MONOUNSATURATED
7.65g
POLYUNSATURATED
2.7g
Omega 6:3 ratio 20:1
Above the ideal 4:1 (20:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.