⏱ 50 min totalSquash and Zucchini Casserole
Per 1 serving · 438 g · 8 ingredients
of a 2,000 cal day
- Protein20g17% of calories
- Carbs15g13% of calories
- Fat35g69% of calories
At a glance
One serving of Squash and Zucchini Casserole (438 g) has 437 calories, with 20 g of protein, 15 g of carbohydrates and 35 g of fat. Most of its energy comes from fat (69% of calories). It is high in protein (39% DV), Vitamin A (36% DV) and Vitamin C (64% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 36%, 109% and 30% of the daily value.
High in
20%+ of the daily value
- Protein39%
- Vitamin A36%
- Vitamin C64%
- Thiamine51%
- Riboflavin (B2)34%
- Vitamin B650%
Good source of
10–19% of the daily value
- Dietary fiber17%
- Vitamin E10%
- Vitamin K12%
- Niacin12%
- Pantothenic acid18%
- Magnesium18%
Watch
20%+ of the daily value
- Sodium36%
- Saturated fat109%
- Cholesterol30%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ dash Black pepper- 🥄¼ dash Salt
½ cup Parmesan cheese
½ medium Summer squash
¼ medium Onion
½ large Zucchini
⅛ cup Butter
½ large Tomatoes
Directions
- 1
Thinly slice the onion and tomatoes.
- 2
Preheat the oven to 375°F.
- 3
Cut the zucchini and squash into long, thin slices. Lightly grease a 7x11-inch baking dish and layer the squash, zucchini, onion, and tomatoes. Sprinkle with cheese and add pats of butter between layers. Season each layer with salt and pepper to taste.
- 4
Continue layering until all vegetables are used. Top with remaining butter and cheese.
- 5
Cover and bake for 20 to 30 minutes, or until vegetables are tender and cheese is melted and bubbly.
Vitamins & minerals
Amounts for 1 serving (438 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 328 μg | 36% |
| Vitamin C | 58 mg | 64% |
| Vitamin D | 1 μg | 4% |
| Vitamin E | 2 mg | 10% |
| Vitamin K | 15 μg | 12% |
| Thiamine | 1 mg | 51% |
| Riboflavin (B2) | 0.4 mg | 34% |
| Niacin | 2 mg | 12% |
| Vitamin B6 | 1 mg | 50% |
| Folate (B9) | 83 μg | 21% |
| Vitamin B12 | 1 μg | 26% |
| Pantothenic acid | 1 mg | 18% |
| Choline | 40 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 582 mg | 58% |
| Iron | 2 mg | 23% |
| Potassium | 921 mg | 20% |
| Magnesium | 78 mg | 18% |
| Phosphorus | 421 mg | 60% |
| Zinc | 2 mg | 20% |
| Copper | 0.2 mg | 19% |
| Manganese | 1 mg | 25% |
| Selenium | 11 μg | 20% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 587 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 5 μg | — |
| Fructose | 5 g | — |
| Galactose | 0 g | — |
| Glucose | 4 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 0.4 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 2,080 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.5 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 2 g | — |
| Retinol | 280 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 437 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 83minWalking (3.5 mph)
- 52minCycling (moderate)
- 36minRunning (6 mph)
- 61minSwimming laps
Common questions
How many calories are in Squash and Zucchini Casserole?
One serving of Squash and Zucchini Casserole (1 serving) has 437 calories, which works out to 100 calories per 100 g. That is about 22% of a 2,000-calorie day.
Is Squash and Zucchini Casserole high in protein?
It provides a solid 20 g of protein per serving (39% of the 50 g daily value), but protein supplies only 17% 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 Squash and Zucchini Casserole keto-friendly?
It is hard to fit into a strict keto diet. One serving has 10 g of net carbs and 13% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Squash and Zucchini Casserole?
831 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Squash and Zucchini Casserole?
9.8 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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