⏱ 25 min total

Summer Squash and Mushrooms with Balsamic

Name: Summer Squash and Mushrooms with Balsamic
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 1 serving
Ingredients: 1 medium Summer squash; ⅛ lb White mushrooms; ¾ tbsp Balsamic vinegar; ¼ tsp, leaves Thyme; ⅛ tsp Black pepper; ¼ dash Salt; ¼ tbsp Olive oil

Per 1 serving · 269 g · 7 ingredients

Calories

4%
of a 2,000 cal day

Protein
4.2g
18% of calories
Carbs
11g
45% of calories
Fat
3.9g
37% of calories

Portion

✓ Low saturated fat
✓ Low sodium
✓ Cholesterol free

At a glance

One serving of Summer Squash and Mushrooms with Balsamic (269 g) has 86 calories, with 4.2 g of protein, 11 g of carbohydrates and 3.9 g of fat. Most of its energy comes from carbs (45% of calories). It is high in Vitamin C (38% DV), riboflavin (b2) (37% DV) and Vitamin B6 (37% DV).

Per 100 g

32cal

very low energy density

Protein per 100 cal

4.9g

Net carbs

carbs minus fiber

Fiber

2.8g

7.3 g sugar

High in

20%+ of the daily value

Vitamin C38%
Riboflavin (B2)37%
Vitamin B637%
Pantothenic acid23%
Copper33%
Manganese20%

Good source of

10–19% of the daily value

Dietary fiber10%
Vitamin K11%
Thiamine13%
Niacin19%
Folate (B9)17%
Iron18%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 10 minCook 15 min

1
Heat oil in a large skillet over medium heat on the stove.
2
Add the sliced summer squash and mushrooms to the skillet.
3
Sauté the vegetables for about 8-10 minutes, stirring occasionally, until they are tender and lightly browned.
4
In a small bowl, mix the balsamic vinegar, dried thyme, and black pepper.
5
Pour the balsamic mixture over the sautéed vegetables and stir well to coat evenly.
6
Continue to cook for another 2-3 minutes until the glaze slightly thickens and the vegetables are fully coated.
7
Remove from heat and add salt to taste if desired. Serve warm.

Vitamins & minerals

Amounts for 1 serving (269 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	20 μg	2%
Vitamin C	35 mg	38%
Vitamin D	0.1 μg	1%
Vitamin E	1 mg	5%
Vitamin K	13 μg	11%
Thiamine	0.2 mg	13%
Riboflavin (B2)	0.5 mg	37%
Niacin	3 mg	19%
Vitamin B6	0.5 mg	37%
Folate (B9)	67 μg	17%
Vitamin B12	0 μg	1%
Pantothenic acid	1 mg	23%
Choline	23 mg	4%

Minerals

Nutrient	Amount	% Daily Value
Calcium	40 mg	4%
Iron	1 mg	18%
Potassium	713 mg	15%
Magnesium	41 mg	10%
Phosphorus	126 mg	18%
Zinc	1 mg	8%
Copper	0.3 mg	33%
Manganese	0.5 mg	20%
Selenium	6 μg	10%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	0.2 g	—
Aspartic acid	0.4 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	0.1 μg	—
Fructose	3 g	—
Galactose	0 g	—
Glucose	3 g	—
Glutamic acid	0.4 g	—
Glycine	0.1 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	0 g	—
Leucine	0.2 g	—
Lycopene	0.1 μg	—
Lysine	0.2 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	2 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	1 g	—
Proline	0.1 g	—
Retinol	0 μg	—
Serine	0.2 g	—
Starch	0 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.1 g	—
Valine	0.2 g	—
Vitamin D2	0.1 μg	—
Vitamin D3	0 μg	—

Burning 86 calories

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

16min
Walking (3.5 mph)
10min
Cycling (moderate)
7min
Running (6 mph)
12min
Swimming laps

Common questions

How many calories are in Summer Squash and Mushrooms with Balsamic?

One serving of Summer Squash and Mushrooms with Balsamic (1 serving) has 86 calories, which works out to 32 calories per 100 g. That is about 4.3% of a 2,000-calorie day.

Is Summer Squash and Mushrooms with Balsamic high in protein?

Not especially. It has 4.2 g of protein per serving, and protein supplies 18% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Summer Squash and Mushrooms with Balsamic keto-friendly?

It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 45% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Summer Squash and Mushrooms with Balsamic?

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

How much sugar is in Summer Squash and Mushrooms with Balsamic?

7.3 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 (269 g)

Calories86

% Daily Value*

Total fat 3.9g	5%
Saturated fat 0.6g	3%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 49mg	2%
Total carbohydrate 11g	4%
Dietary fiber 2.8g	10%
Total sugars 7.3g
Protein 4.2g

* 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