⏱ 20 min totalZucchini and Corn Panini
Per 1 serving · 298 g · 8 ingredients
of a 2,000 cal day
- Protein29g16% of calories
- Carbs107g59% of calories
- Fat20g25% of calories
At a glance
One serving of Zucchini and Corn Panini (298 g) has 717 calories, with 29 g of protein, 107 g of carbohydrates and 20 g of fat. Most of its energy comes from carbs (59% of calories). It is high in protein (58% DV), dietary fiber (20% DV) and thiamine (114% DV). Keep an eye on sodium and saturated fat, which provide 63% and 44% of the daily value.
High in
20%+ of the daily value
- Protein58%
- Dietary fiber20%
- Thiamine114%
- Riboflavin (B2)76%
- Niacin61%
- Vitamin B625%
Good source of
10–19% of the daily value
- Vitamin B1210%
- Magnesium19%
Watch
20%+ of the daily value
- Sodium63%
- Saturated fat44%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ tbsp Olive oil
¼ small Zucchini
¼ cup Sweet corn- 🥄¼ dash Salt
¼ dash Black pepper
2 slice, large Sourdough bread
¼ tbsp Butter
¼ cup, shredded Monterey Jack cheese
Directions
- 1
Heat the olive oil in a large skillet over medium-high heat. Add the chopped zucchini and corn, cooking until the zucchini is softened but not mushy, about 3 minutes. Remove from heat and season with salt and pepper.
- 2
Preheat the panini press to high. Layer half of the shredded Monterey cheese on 4 slices of sourdough bread, followed by the zucchini and corn mixture, the remaining cheese, and top with the remaining slices of bread. Butter the top of each sandwich.
- 3
Place the sandwiches on the panini press, buttered side down, then butter the other side. Cook for 5-7 minutes or until the cheese is melted and the bread is toasted. Serve immediately.
Vitamins & minerals
Amounts for 1 serving (298 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 84 μg | 9% |
| Vitamin C | 6 mg | 7% |
| Vitamin D | 0.2 μg | 2% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 6 μg | 5% |
| Thiamine | 1 mg | 114% |
| Riboflavin (B2) | 1 mg | 76% |
| Niacin | 10 mg | 61% |
| Vitamin B6 | 0.3 mg | 25% |
| Folate (B9) | 263 μg | 66% |
| Vitamin B12 | 0.2 μg | 10% |
| Pantothenic acid | 1 mg | 23% |
| Choline | 30 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 318 mg | 32% |
| Iron | 8 mg | 100% |
| Potassium | 384 mg | 8% |
| Magnesium | 80 mg | 19% |
| Phosphorus | 358 mg | 51% |
| Zinc | 3 mg | 28% |
| Copper | 0.3 mg | 36% |
| Manganese | 1 mg | 52% |
| Selenium | 59 μg | 108% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 72 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.5 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.1 μg | — |
| Fructose | 2 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 8 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 7 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 3 g | — |
| Retinol | 78 μg | — |
| Serine | 1 g | — |
| Starch | 90 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 717 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 136minWalking (3.5 mph)
- 86minCycling (moderate)
- 60minRunning (6 mph)
- 101minSwimming laps
Common questions
How many calories are in Zucchini and Corn Panini?
One serving of Zucchini and Corn Panini (1 serving) has 717 calories, which works out to 241 calories per 100 g. That is about 36% of a 2,000-calorie day.
Is Zucchini and Corn Panini high in protein?
It provides a solid 29 g of protein per serving (58% of the 50 g daily value), but protein supplies only 16% 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 Zucchini and Corn Panini keto-friendly?
It is hard to fit into a strict keto diet. One serving has 101 g of net carbs and 59% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Zucchini and Corn Panini?
1443 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Zucchini and Corn Panini?
11 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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