How Many Calories in Zucchini? Nutritional Value of Zucchini
Although zucchini is generally known as a vegetable, it is actually considered a fruit because it contains seeds. This fruit, which is one of the four varieties of the Cucurbitaceae family, has a thicker peel, although it is soft inside.
The squash, whose homeland is Mexico and Central America, comes out in summer. Zucchini, which is consumed a lot in this season, can be consumed by cooking with many different methods, from olive oil to appetizers, salads, stuffed dishes and hot meals.
In addition to its taste, zucchini, which is extremely healthy and low in calories, is one of the indispensable foods of both daily nutrition and diet menus. In this article, pumpkin calories will be shared with you in detail.
How Many Calories in Zucchini?
Pumpkin, which contains very important minerals and vitamins such as potassium, phosphorus, calcium, magnesium, sodium and iron, is an extremely effective food alternative for those who have intestinal problems such as indigestion, intestinal laziness or constipation due to its high fiber content. For this reason, zucchini, which is included in diet menus in different forms, is preferred because it is extremely tasty and satisfying, as well as having low calories. The question of how many calories in raw zucchini has an answer that makes those who love consuming zucchini happy. The amount of zucchini calories varies according to the portion and weight.
For those wondering how many calories are in 1 zucchini, the calorie values of zucchini are as follows:
- 1 zucchini (100 g) 19 kcal
- 1 serving of zucchini (150 g) 29 kcal
Pumpkin Nutritional Value
It is possible to make a wide variety of diet meals with zucchini, the most consumed vegetable of diet times. Moreover, it offers a wonderful satiety with its fibrous structure. If you need to take a look at the nutritional value table of zucchini, which comes to mind especially when dieting, 100 grams of zucchini;
- Carbs: 2.05 g
- Protein: 1.6 g
- Fat: 0.4 g
- Fiber: 1.1 g
- Calcium: 30mg
- Vitamin A: 58mg
- Vitamin C: Contains 16 mg.
How Many Calories in Boiled (Cooked) Zucchini?
Zucchini is mostly preferred boiled in diet menus. It can be cooked by steam cooking method to prevent nutrient loss that may occur. After the zucchini cooked in this way for 5-10 minutes becomes soft, it can be served with salt and various spices or with yoghurt. Zucchini can also be grilled without oil. This vegetable, which becomes extremely delicious in this way, can be consumed with different sauces. The question of how many calories in boiled zucchini is a very curious question, especially by dieters.
The calorie values of boiled zucchini are as follows:
- 1 serving of boiled zucchini (150 g) 29 kcal
- 1 boiled zucchini (100 g) 19 kcal
How Many Calories in Pumpkin Meal?
Pumpkin dish is frequently preferred by both dieters and those who eat healthy. Zucchini dish can be prepared in different ways, such as zucchini with minced meat and zucchini with olive oil.
For those wondering how many calories are in minced zucchini, the calorie values of zucchini with minced meat are as follows:
- Small portion of zucchini with minced meat (100 g) 29 kcal
- 1 tablespoon of zucchini with minced meat (25 g) 37 kcal
- 1 portion of zucchini with minced meat (220 g) 324 kcal
Another type of zucchini dish that can be preferred as it is lighter is the zucchini dish with olive oil and dill. The answer to the question of how many calories in zucchini with olive oil pleases those who pay attention to their weight. This zucchini dish, which is cooked only with zucchini, onions and dill, has taken its place among the indispensables of diet menus.
The calorie values of the zucchini dish with dill olive oil, which is lower in calories than the minced meat version, are as follows:
- 1 tablespoon of zucchini with olive oil (20 g) 7 kcal
- 1 serving of zucchini with olive oil (150 g) 25 kcal
How Many Calories in Pumpkin Dessert?
Pumpkin is a very popular fruit not only as a food, but also as a dessert. Pumpkin dessert is not low in calories because it is made with refined sugar. However, it can be easily preferred due to its lower calorie content compared to pastry and syrup desserts. When pumpkin dessert is not consumed too much, it can be consumed with pleasure by those who pay attention to their weight.
The calorie values of pumpkin dessert are as follows:
- 1 portion of pumpkin dessert (85 g) 139 kcal
- 1 thin slice of pumpkin dessert (60 g) 98 kcal
How Many Calories in Stuffed Zucchini?
Among the most popular zucchini dishes are stuffed zucchini with olive oil and meat. These extremely delicious meals, which are frequently consumed in every season in every home, are both satisfying and nutritious with their high vitamin values.
The calorie values of stuffed zucchini with meat are as follows, which is higher in calories than the olive oil version due to the meat it contains:
- 1 portion of stuffed zucchini with meat (350 g) 234 kcal
- 1 stuffed zucchini with meat (250 gr) 167 kcal
How Many Calories in Stuffed Zucchini with Olive Oil?
Stuffed zucchini with olive oil, which is a little lighter, is a cold dish that is frequently preferred especially in summer. This extremely delicious dish should not be consumed too much by those who pay attention to their weight due to the rice in it.
The calorie values of stuffed zucchini with olive oil are as follows:
- 1 portion stuffed zucchini with olive oil (180 g) 146 kcal
- 1 stuffed zucchini with olive oil (90 gr) 73 kcal
How Many Calories in Zucchini Mucver?
Zucchini mucver, another type of zucchini dish that can be enjoyed at any time of the day, can be made in the oven or in a pan with the frying technique. Pan-fried zucchini has higher calories because it absorbs oil. Baked zucchini mucver, which is much healthier than its version made in the pan, is a delicious type of zucchini dish for people who are on a diet or watch their weight. Mücver, which is cooked in the oven with little oil, becomes an alternative with an extremely high nutritional value with vegetables such as carrots and dill. The calorie values of zucchini in the oven are as follows:
- 1 portion of baked zucchini hash (130 g) 150 kcal
How Many Calories in Pumpkin Soup?
Zucchini is loved and consumed as soup as well as meat and olive oil dishes and desserts. The calorie values of pumpkin soup, which can be preferred by dieters, are as follows:
- 1 scoop of pumpkin soup (100 g) 22 kcal
- 1 bowl of zucchini soup (200 g) 43 kcal
How Many Calories in Pumpkin Seeds?
Although pumpkin seeds are oily, when consumed in sufficient amounts, they provide many minerals and vitamins to the body. In addition to B and E vitamins, pumpkin seeds containing potassium, magnesium, phosphorus, manganese, selenium and zinc are very nutritious and beneficial. Consuming a handful of pumpkin seeds a day is recommended for healthy nutrition. The calorie values of pumpkin seeds, which can cause weight gain if consumed more, are as follows:
- 1 handful of pumpkin seeds (10 g) 56 kcal
- 1 tea glass of pumpkin seeds (100 g) 560 kcal
How Many Calories in Zucchini with Yogurt?
Zucchini can also take its place as a delicious alternative on the tables as an appetizer. Zucchini appetizer with yogurt, which is made by mixing zucchini cooked in light oil or baked with yogurt and optionally with garlic and walnuts, can be preferred with peace of mind as it is delicious and nutritious as well as low in calories. The calorie values of zucchini with yogurt are as follows:
- 1 portion of zucchini with yogurt 90 kcal
When zucchini with yogurt is served with walnuts, it has a higher caloric value due to the fact that the walnut is oily. But for the same reason, the calorie values of the zucchini and walnut appetizer with yogurt, which has become more nutritious and vitamin-rich, are as follows:
- 1 portion of zucchini with yogurt and walnuts (330 g) 202 kcal
- 1 tablespoon of zucchini with yogurt and walnuts (30 g) 18 kcal