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Corn Zucchini Skillet⏱ 35 min total
Recipes

Corn Zucchini Skillet

Per 1 serving · 417 g · 8 ingredients

Calories
328
16%
of a 2,000 cal day
  • Protein
    16g
    18% of calories
  • Carbs
    31g
    35% of calories
  • Fat
    19g
    47% of calories
Portion

At a glance

One serving of Corn Zucchini Skillet (417 g) has 328 calories, with 16 g of protein, 31 g of carbohydrates and 19 g of fat. Most of its energy comes from fat (47% of calories). It is high in protein (31% DV), Vitamin C (56% DV) and thiamine (21% DV). Keep an eye on saturated fat, which provides 51% of the daily value.

Per 100 g
79cal
low energy density
Protein per 100 cal
4.8g
Net carbs
26g
carbs minus fiber
Fiber
5.1g
14 g sugar

High in

20%+ of the daily value

  • Protein31%
  • Vitamin C56%
  • Thiamine21%
  • Riboflavin (B2)39%
  • Vitamin B645%
  • Folate (B9)31%

Good source of

10–19% of the daily value

  • Dietary fiber18%
  • Vitamin A18%
  • Niacin19%
  • Vitamin B1214%
  • Iron19%
  • Copper19%

Watch

20%+ of the daily value

  • Saturated fat51%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 20 min
  1. 1

    PREPARATION: Husk and clean corn, dice onions, cut squash and zucchini into 1/4 inch slices.

  2. 2

    Fill a saucepan with water, bring it to a boil, and boil the ears of corn until partially cooked, about 3 minutes. Plunge the ears of corn into ice water to chill, then cut the kernels off the cobs into a bowl.

  3. 3

    Melt the butter in a large skillet with a lid over medium heat, and cook and stir the onion until translucent and beginning to brown, about 5 minutes. Stir in the corn; cook and stir until cooked through, about 5 minutes. Add the zucchini and yellow squash slices, and reduce the heat to medium-low. Cover and cook, stirring occasionally, until the squash are tender and the liquid from the vegetables is cooked away, about 8 minutes.

  4. 4

    Remove the lid, season the vegetables with salt and pepper, and sprinkle with Cheddar cheese. Place the lid back on the skillet, and turn off the heat. Allow the cheese to melt, and serve hot.

Vitamins & minerals

Amounts for 1 serving (417 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A164 μg
18%
Vitamin C51 mg
56%
Vitamin D0.3 μg
2%
Vitamin E1 mg
5%
Vitamin K11 μg
9%
Thiamine0.3 mg
21%
Riboflavin (B2)1 mg
39%
Niacin3 mg
19%
Vitamin B61 mg
45%
Folate (B9)122 μg
31%
Vitamin B120.3 μg
14%
Pantothenic acid1 mg
28%
Choline52 mg
9%

Minerals

NutrientAmount% Daily Value
Calcium303 mg
30%
Iron2 mg
19%
Potassium976 mg
21%
Magnesium93 mg
22%
Phosphorus370 mg
53%
Zinc3 mg
23%
Copper0.2 mg
19%
Manganese1 mg
27%
Selenium12 μg
22%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene16 μg—
Arginine0.5 g—
Aspartic acid1 g—
Beta carotene371 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride14 μg—
Fructose5 g—
Galactose0 g—
Glucose6 g—
Glutamic acid3 g—
Glycine0.4 g—
Histidine0.4 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0.1 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.3 g—
Monounsaturated fats5 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol128 μg—
Serine1 g—
Starch6 g—
Sucrose1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 61 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.3 μg—

Burning 328 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 62min
    Walking (3.5 mph)
  • 39min
    Cycling (moderate)
  • 27min
    Running (6 mph)
  • 46min
    Swimming laps

Common questions

How many calories are in Corn Zucchini Skillet?

One serving of Corn Zucchini Skillet (1 serving) has 328 calories, which works out to 79 calories per 100 g. That is about 16% of a 2,000-calorie day.

Is Corn Zucchini Skillet high in protein?

It provides a solid 16 g of protein per serving (31% of the 50 g daily value), but protein supplies only 18% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Corn Zucchini Skillet keto-friendly?

It is hard to fit into a strict keto diet. One serving has 26 g of net carbs and 35% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Corn Zucchini Skillet?

323 mg per serving.

How much sugar is in Corn Zucchini Skillet?

14 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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