Zucchini and Potato Mash calories & nutrition
Zucchini and Potato Mash contains 208 calories per serving (10% of a 2,000 kcal daily diet), with 10g fat, 28g carbs, and 5g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Zucchini and Potato Mash?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Zucchini | 150 g | 26 | 0.3 | 5.1 | 1.8 |
| Potato | 100 g | 87 | 0.1 | 20.1 | 2.3 |
| Milk | 30 ml | 19 | 1 | 1.5 | 1 |
| Butter | 10 g | 72 | 8.1 | 0.1 | 0.1 |
| Spices (e.g., black pepper) | 1 g | 4 | 0.1 | 0.7 | 0.1 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Zucchini · Potato · Milk · Butter · Spices (e.g., black pepper)
How does Zucchini and Potato Mash compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Arugula, Zucchini, Tomato, and Parmesan Salad with Sunflower Seeds | 260g | 366 | 17g | +158 kcal, more protein |
| Athenian-Style Feta Chicken with Polenta, Zucchini & Grape Tomatoes | 380g | 440 | 47g | +232 kcal, more protein |
| Beef Stir-fry with Zucchini and Wood Ear Mushrooms | 360g | 557 | 41g | +349 kcal, more protein |
| Breaded Stuffed Zucchini | 380g | 647 | 25g | +439 kcal, more protein |
Frequently Asked Questions
Is Zucchini and Potato Mash healthy?
Yes. With 5g of protein and only 28g of carbs, Zucchini and Potato Mash is a nutritious meal. At 71 kcal/100 g, it has low energy density — filling without excessive calories.
Is Zucchini and Potato Mash good for weight loss?
At 208 calories per serving, Zucchini and Potato Mash is calorie-dense. It can fit a weight loss diet if portions are adjusted or paired with lighter options throughout the day.
How much protein is in Zucchini and Potato Mash?
One serving contains 5g of protein, which is about 5% of the recommended daily protein intake.
What app can track calories in this meal?
Arise lets you track this meal instantly by taking a photo. No manual entry needed — the AI recognizes ingredients and calculates nutrition automatically.
What are the nutrition facts for Zucchini and Potato Mash?
- Macro split: fat 42%, carbs 53%, protein 5%
- Energy density: 71 kcal/100 g (low)
- Top calorie contributors: Potato, Butter, Zucchini
How long does it take to burn off Zucchini and Potato Mash?
- Jogging: ~24 min
- Cycling: ~27 min
- Walking: ~51 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Zucchini and Potato Mash?
- kcal: 10% of daily intake
- Fat: 14% of daily intake
- Carb: 14% of daily intake
- Protein: 5% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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