⏱ 20 min total

Sautéed Mushrooms and Zucchini

Name: Sautéed Mushrooms and Zucchini
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 1 serving
Ingredients: ¼ tbsp Olive oil; ¾ cup, pieces or slices White mushrooms; ¼ medium Zucchini; ¼ tsp, leaves Oregano; ¼ dash Salt

Per 1 serving · 105 g · 5 ingredients

Calories

3%
of a 2,000 cal day

Protein
2.2g
16% of calories
Carbs
3.4g
24% of calories
Fat
3.7g
60% of calories

Portion

✓ Low saturated fat
✓ Low sodium
✓ Cholesterol free

At a glance

One serving of Sautéed Mushrooms and Zucchini (105 g) has 50 calories, with 2.2 g of protein, 3.4 g of carbohydrates and 3.7 g of fat. Most of its energy comes from fat (60% of calories). It is high in copper (21% DV).

Per 100 g

48cal

very low energy density

Protein per 100 cal

4.4g

Net carbs

carbs minus fiber

Fiber

1.1g

2.3 g sugar

High in

20%+ of the daily value

Copper21%

Good source of

10–19% of the daily value

Vitamin C11%
Riboflavin (B2)19%
Niacin13%
Vitamin B611%
Pantothenic acid18%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 5 minCook 15 min

1
Trim the mushroom stems if needed and slice the mushrooms and zucchini into even pieces for uniform cooking.
2
Warm the olive oil in a large skillet over medium-high heat until shimmering.
3
Add the mushrooms and cook, stirring occasionally, until they release moisture and begin to brown, about 3–4 minutes.
4
Stir in the zucchini and continue to sauté until both vegetables are tender and lightly browned, 5–7 minutes more.
5
Sprinkle in the dried oregano and salt, toss for 30–60 seconds to bloom the seasoning, then taste and adjust. Serve warm.

Vitamins & minerals

Amounts for 1 serving (105 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	5 μg	1%
Vitamin C	10 mg	11%
Vitamin D	0.1 μg	1%
Vitamin E	1 mg	4%
Vitamin K	6 μg	5%
Thiamine	0.1 mg	5%
Riboflavin (B2)	0.3 mg	19%
Niacin	2 mg	13%
Vitamin B6	0.1 mg	11%
Folate (B9)	21 μg	5%
Vitamin B12	0 μg	1%
Pantothenic acid	1 mg	18%
Choline	14 mg	3%

Minerals

Nutrient	Amount	% Daily Value
Calcium	13 mg	1%
Iron	1 mg	7%
Potassium	298 mg	6%
Magnesium	14 mg	3%
Phosphorus	64 mg	9%
Zinc	0.4 mg	4%
Copper	0.2 mg	21%
Manganese	0.1 mg	5%
Selenium	5 μg	9%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0.1 μg	—
Arginine	0.1 g	—
Aspartic acid	0.2 g	—
Beta carotene	61 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	0.2 g	—
Glycine	0.1 g	—
Histidine	0 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	0 g	—
Leucine	0.1 g	—
Lycopene	0 μg	—
Lysine	0.1 g	—
Maltose	0 g	—
Methionine	0 g	—
Monounsaturated fats	2 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	0.5 g	—
Proline	0.1 g	—
Retinol	0 μg	—
Serine	0.1 g	—
Starch	0 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0 g	—
Tyrosine	0 g	—
Valine	0.2 g	—
Vitamin D2	0.1 μg	—
Vitamin D3	0 μg	—

Burning 50 calories

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

10min
Walking (3.5 mph)
6min
Cycling (moderate)
4min
Running (6 mph)
7min
Swimming laps

Common questions

How many calories are in Sautéed Mushrooms and Zucchini?

One serving of Sautéed Mushrooms and Zucchini (1 serving) has 50 calories, which works out to 48 calories per 100 g. That is about 2.5% of a 2,000-calorie day.

Is Sautéed Mushrooms and Zucchini high in protein?

Not especially. It has 2.2 g of protein per serving, and protein supplies 16% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Sautéed Mushrooms and Zucchini keto-friendly?

It is hard to fit into a strict keto diet. One serving has 2 g of net carbs and 24% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Sautéed Mushrooms and Zucchini?

45 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Sautéed Mushrooms and Zucchini?

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

Nutrition Facts

Serving size1 serving (105 g)

Calories50

% Daily Value*

Total fat 3.7g	5%
Saturated fat 0.5g	3%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 45mg	2%
Total carbohydrate 3.4g	1%
Dietary fiber 1.1g	4%
Total sugars 2.3g
Protein 2.2g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

More recipes

View all