⏱ 20 min total

Sautéed Summer Squash and Onions

Name: Sautéed Summer Squash and Onions
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 1 serving
Ingredients: 1 medium Summer squash; ¼ medium Onion; ½ tbsp Olive oil; ¼ tsp, leaves Thyme; ⅛ tsp Black pepper; ¼ dash Salt

Per 1 serving · 231 g · 6 ingredients

Calories

103

5%
of a 2,000 cal day

Protein
2.7g
10% of calories
Carbs
9.4g
33% of calories
Fat
7.1g
57% of calories

Portion

✓ Low saturated fat
✓ Low sodium
✓ Cholesterol free

At a glance

One serving of Sautéed Summer Squash and Onions (231 g) has 103 calories, with 2.7 g of protein, 9.4 g of carbohydrates and 7.1 g of fat. Most of its energy comes from fat (57% of calories). It is high in Vitamin C (39% DV), riboflavin (b2) (21% DV) and Vitamin B6 (36% DV).

Per 100 g

45cal

very low energy density

Protein per 100 cal

2.6g

Net carbs

carbs minus fiber

Fiber

2.8g

5.5 g sugar

High in

20%+ of the daily value

Vitamin C39%
Riboflavin (B2)21%
Vitamin B636%

Good source of

10–19% of the daily value

Dietary fiber10%
Vitamin K12%
Thiamine10%
Folate (B9)16%
Iron14%
Potassium12%

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
Heat the olive oil in a large skillet over medium heat.
2
Add the sliced onions to the skillet and sauté for about 5 minutes, or until they start to become translucent.
3
Add the sliced summer squash to the skillet and continue to sauté for another 5-7 minutes, until the squash is tender.
4
Sprinkle the thyme, salt and pepper over the vegetables, stirring to combine.
5
Cook for an additional 2-3 minutes, allowing the flavors to meld together.
6
Remove from heat and serve warm as a side dish.

Vitamins & minerals

Amounts for 1 serving (231 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	20 μg	2%
Vitamin C	35 mg	39%
Vitamin D	0 μg	0%
Vitamin E	1 mg	8%
Vitamin K	15 μg	12%
Thiamine	0.1 mg	10%
Riboflavin (B2)	0.3 mg	21%
Niacin	1 mg	6%
Vitamin B6	0.5 mg	36%
Folate (B9)	63 μg	16%
Vitamin B12	0 μg	0%
Pantothenic acid	0.3 mg	6%
Choline	15 mg	3%

Minerals

Nutrient	Amount	% Daily Value
Calcium	42 mg	4%
Iron	1 mg	14%
Potassium	559 mg	12%
Magnesium	37 mg	9%
Phosphorus	83 mg	12%
Zinc	1 mg	6%
Copper	0.1 mg	10%
Manganese	0.4 mg	19%
Selenium	1 μg	1%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	0.1 g	—
Aspartic acid	0.3 g	—
Beta carotene	242 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.4 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	0.3 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	5 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	1 g	—
Proline	0.1 g	—
Retinol	0 μg	—
Serine	0.1 g	—
Starch	0 g	—
Sucrose	0.3 g	—
Theobromine	0 mg	—
Threonine	0 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 103 calories

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

20min
Walking (3.5 mph)
12min
Cycling (moderate)
9min
Running (6 mph)
15min
Swimming laps

Common questions

How many calories are in Sautéed Summer Squash and Onions?

One serving of Sautéed Summer Squash and Onions (1 serving) has 103 calories, which works out to 45 calories per 100 g. That is about 5.2% of a 2,000-calorie day.

Are Sautéed Summer Squash and Onions high in protein?

Not especially. It has 2.7 g of protein per serving, and protein supplies 10% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Sautéed Summer Squash and Onions keto-friendly?

It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 33% 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 Summer Squash and Onions?

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

How much sugar is in Sautéed Summer Squash and Onions?

5.5 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 (231 g)

Calories103

% Daily Value*

Total fat 7.1g	9%
Saturated fat 1g	5%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 44mg	2%
Total carbohydrate 9.4g	3%
Dietary fiber 2.8g	10%
Total sugars 5.5g
Protein 2.7g

* 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

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