⏱ 15 min totalZucchini Hash Browns
Per 1 serving · 215 g · 7 ingredients
of a 2,000 cal day
- Protein7.9g19% of calories
- Carbs7.4g18% of calories
- Fat12g63% of calories
At a glance
One serving of Zucchini Hash Browns (215 g) has 159 calories, with 7.9 g of protein, 7.4 g of carbohydrates and 12 g of fat. Most of its energy comes from fat (63% of calories). It is high in Vitamin C (32% DV), riboflavin (b2) (26% DV) and Vitamin B6 (26% DV). Keep an eye on cholesterol, which provides 55% of the daily value.
High in
20%+ of the daily value
- Vitamin C32%
- Riboflavin (B2)26%
- Vitamin B626%
- Pantothenic acid20%
- Choline27%
- Phosphorus23%
Good source of
10–19% of the daily value
- Vitamin A10%
- Vitamin E11%
- Folate (B9)15%
- Vitamin B1216%
- Iron19%
- Potassium11%
Watch
20%+ of the daily value
- Cholesterol55%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 medium Egg
½ tsp Garlic powder
½ tsp Onion powder
½ dash Black pepper- 🥄½ dash Salt
½ tbsp Olive oil
½ large Zucchini
Directions
- 1
Slice and steam zucchini until soft on stovetop in a little water. Drain when cooked. Heat oil in skillet.
- 2
Mash zucchini until you have about 1 cup's worth and mix it together with slightly beaten eggs, salt, pepper, garlic powder and onion powder.
- 3
Drop by spoonfuls into the hot skillet.
- 4
After browning on one side flip and brown the other side.
Vitamins & minerals
Amounts for 1 serving (215 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 87 μg | 10% |
| Vitamin C | 29 mg | 32% |
| Vitamin D | 1 μg | 6% |
| Vitamin E | 2 mg | 11% |
| Vitamin K | 11 μg | 9% |
| Thiamine | 0.1 mg | 7% |
| Riboflavin (B2) | 0.3 mg | 26% |
| Niacin | 1 mg | 5% |
| Vitamin B6 | 0.3 mg | 26% |
| Folate (B9) | 61 μg | 15% |
| Vitamin B12 | 0.4 μg | 16% |
| Pantothenic acid | 1 mg | 20% |
| Choline | 146 mg | 27% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 57 mg | 6% |
| Iron | 2 mg | 19% |
| Potassium | 513 mg | 11% |
| Magnesium | 37 mg | 9% |
| Phosphorus | 159 mg | 23% |
| Zinc | 1 mg | 11% |
| Copper | 0.1 mg | 12% |
| Manganese | 0.3 mg | 15% |
| Selenium | 14 μg | 26% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 194 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.5 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.3 g | — |
| Retinol | 70 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 0.5 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 159 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 30minWalking (3.5 mph)
- 19minCycling (moderate)
- 13minRunning (6 mph)
- 22minSwimming laps
Common questions
How many calories are in Zucchini Hash Browns?
One serving of Zucchini Hash Browns (1 serving) has 159 calories, which works out to 74 calories per 100 g. That is about 8% of a 2,000-calorie day.
Are Zucchini Hash Browns high in protein?
Not especially. It has 7.9 g of protein per serving, and protein supplies 19% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Zucchini Hash Browns keto-friendly?
It is hard to fit into a strict keto diet. One serving has 5 g of net carbs and 18% 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 Browns?
155 mg per serving.
How much sugar is in Zucchini Hash Browns?
4.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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