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Zucchini Hash⏱ 15 min total
Recipes

Zucchini Hash

Per 1 serving · 282 g · 8 ingredients

Calories
218
11%
of a 2,000 cal day
  • Protein
    17g
    31% of calories
  • Carbs
    13g
    23% of calories
  • Fat
    11g
    46% of calories
Portion
  • ✓ Protein-dense

At a glance

One serving of Zucchini Hash (282 g) has 218 calories, with 17 g of protein, 13 g of carbohydrates and 11 g of fat. Most of its energy comes from fat (46% of calories). It is high in protein (34% DV), Vitamin A (21% DV) and Vitamin C (29% DV). Keep an eye on cholesterol, which provides 139% of the daily value.

Per 100 g
77cal
low energy density
Protein per 100 cal
7.7g
Net carbs
10g
carbs minus fiber
Fiber
2.6g
5.5 g sugar

High in

20%+ of the daily value

  • Protein34%
  • Vitamin A21%
  • Vitamin C29%
  • Riboflavin (B2)48%
  • Vitamin B641%
  • Folate (B9)23%

Good source of

10–19% of the daily value

  • Vitamin D15%
  • Thiamine12%
  • Calcium10%
  • Potassium13%
  • Magnesium11%
  • Zinc19%

Watch

20%+ of the daily value

  • Cholesterol139%

Ingredients

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

Directions

Prep 5 minCook 10 min
  1. 1

    Chop the onion and zucchini, and then mix everything up in a bowl.

  2. 2

    Heat a pan on medium heat, and lightly spray with a cooking spray.

  3. 3

    Spoon/pour the mixture into the pan. Cook about 5 minutes and flip. Cook another 5 min.

Vitamins & minerals

Amounts for 1 serving (282 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A192 μg
21%
Vitamin C26 mg
29%
Vitamin D2 μg
15%
Vitamin E1 mg
9%
Vitamin K6 μg
5%
Thiamine0.1 mg
12%
Riboflavin (B2)1 mg
48%
Niacin1 mg
5%
Vitamin B61 mg
41%
Folate (B9)93 μg
23%
Vitamin B121 μg
41%
Pantothenic acid2 mg
42%
Choline346 mg
63%

Minerals

NutrientAmount% Daily Value
Calcium104 mg
10%
Iron3 mg
34%
Potassium599 mg
13%
Magnesium45 mg
11%
Phosphorus301 mg
43%
Zinc2 mg
19%
Copper0.2 mg
25%
Manganese0.4 mg
16%
Selenium36 μg
65%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene150 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0.1 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride2 μg—
Fructose2 g—
Galactose0 g—
Glucose3 g—
Glutamic acid2 g—
Glycine1 g—
Histidine0.4 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.5 g—
Monounsaturated fats4 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol179 μg—
Serine1 g—
Starch0 g—
Sucrose1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.2 g—
Total omega 62 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D32 μg—

Burning 218 calories

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

  • 41min
    Walking (3.5 mph)
  • 26min
    Cycling (moderate)
  • 18min
    Running (6 mph)
  • 31min
    Swimming laps

Common questions

How many calories are in Zucchini Hash?

One serving of Zucchini Hash (1 serving) has 218 calories, which works out to 77 calories per 100 g. That is about 11% of a 2,000-calorie day.

Is Zucchini Hash high in protein?

Yes. It has 17 g of protein per serving, and 31% of its calories come from protein (7.7 g of protein per 100 calories).

Is Zucchini Hash keto-friendly?

It is hard to fit into a strict keto diet. One serving has 10 g of net carbs and 23% 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 Hash?

329 mg per serving.

How much sugar is in Zucchini Hash?

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.

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