Calabacitas is a traditional vegetable sauté originating from the Southwestern United States and Northern Mexico. It is a hearty and flavorful dish often served as a main meal or a side, typically enjoyed during the summer harvest season.
Vegan Vegetarian Pescetarian Gluten-Free Dairy-Free Nut-Free Egg-Free Soy-Free
Nutrient score: Excellent
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 2 tbsp Olive oil (27 g)
- 1 medium Onion (150 g)
- 2 cloves Garlic (10 g)
- 4 medium Zucchini (800 g)
- 2 cups Cooked yellow Corn kernels (402 g)
- 1 cup Tomato (225 g)
- 2 pieces Green chili (30 g)
- Salt, to taste
- Black pepper, to taste
- 0.5 handful Fresh Coriander (7 g)
- Ingredients in total: 1.65 kg
- Weight lost in cooking: 701 g (mostly water boiling off)
- Net weight (cooked): 950 g · 4 servings of about 238 g
Method
- Heat the olive oil in a large skillet over medium heat.
- Add the diced onion to the skillet and sauté for 5 minutes until it becomes soft and translucent.
- Stir in the minced garlic and chopped green chilies, cooking for another minute until fragrant.
- Add the chopped zucchini to the pan and cook for 6 to 8 minutes, stirring occasionally, until the zucchini begins to soften.
- Stir in the corn kernels and diced tomatoes, then cook for an additional 5 minutes until the vegetables are tender but not mushy.
- Season the mixture with salt and black pepper to taste.
- Remove from the heat and garnish with fresh chopped coriander leaves before serving.
Nutrition
| Nutrient | Per serving (238 g) | Per 100 g |
|---|---|---|
| Calories | 213 kcal | 89.6 kcal |
| Protein | 6.88 g | 2.89 g |
| Water | 188 mL | 79 mL |
| Sodium | 37.1 mg | 15.6 mg |
| Total Carbohydrates | 32.3 g | 13.6 g |
| Total Fat | 8.81 g | 3.71 g |
| Sugar | 11.7 g | 4.92 g |
62 more nutrients
Carbohydrates
| Nutrient | Per serving (238 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (238 g) | Per 100 g |
|---|---|---|
| Iron | 1.67 mg | 0.7 mg |
| Calcium | 55.1 mg | 23.2 mg |
| Magnesium | 85.9 mg | 36.2 mg |
| Potassium | 1,025 mg | 431 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 381 mg | 161 mg |
| Zinc | 2.57 mg | 1.08 mg |
| Chloride | 16.9 mg | 7.1 mg |
| Selenium | 16.6 mcg | 7.01 mcg |
| Copper | 0.53 mg | 0.22 mg |
| Fluoride | 0.062 mg | 0.026 mg |
| Manganese | 1.04 mg | 0.44 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.043 mcg | 0.018 mcg |
Fats
| Nutrient | Per serving (238 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.37 g | 0.58 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 5.32 g | 2.24 g |
| Omega-3 Fatty Acids | 0.16 g | 0.066 g |
| Polyunsaturated Fat | 1.51 g | 0.64 g |
| Omega-6 Fatty Acids | 1.36 g | 0.57 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.12 g | 0.05 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 5.34 g | 2.25 g |
Fibre
| Nutrient | Per serving (238 g) | Per 100 g |
|---|---|---|
| Fiber | 5.54 g | 2.33 g |
| Soluble Fiber | 1.43 g | 0.6 g |
| Insoluble Fiber | 9.17 g | 3.86 g |
Vitamins
| Nutrient | Per serving (238 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 65.1 mg | 27.4 mg |
| Folate (B9) | 143 mcg | 60.2 mcg |
| Niacin (B3) | 5.03 mg | 2.12 mg |
| Vitamin A | 60.7 mcg RAE | 25.6 mcg RAE |
| Thiamin (B1) | 0.53 mg | 0.22 mg |
| Vitamin B6 | 1.09 mg | 0.46 mg |
| Riboflavin (B2) | 0.42 mg | 0.18 mg |
| Pantothenic Acid (B5) | 1.26 mg | 0.53 mg |
| Vitamin E | 2.09 mg | 0.88 mg |
| Vitamin K | 24.1 mcg | 10.2 mcg |
| Biotin (B7) | 9.07 mcg | 3.82 mcg |
| Beta-Carotene | 650 mcg | 273 mcg |
Others
| Nutrient | Per serving (238 g) | Per 100 g |
|---|---|---|
| Choline | 52.6 mg | 22.2 mg |
| Leucine | 571 mg | 240 mg |
| Lysine | 395 mg | 166 mg |
| Polyphenols | 282 mg | 119 mg |
| Methionine | 142 mg | 59.6 mg |
| Oxalates | 28.2 mg | 11.9 mg |
| Threonine | 330 mg | 139 mg |
| Tryptophan | 96.5 mg | 40.6 mg |
| Valine | 410 mg | 173 mg |
| Flavonoids | 116 mg | 48.8 mg |
| Histidine | 326 mg | 137 mg |
| Lutein / Zeaxanthin | 1.63 mg | 0.69 mg |
| Lycopene | 1.44 mg | 0.61 mg |
| Phenylalanine | 401 mg | 169 mg |
| Purines | 63.6 mg | 26.8 mg |
Proteins
| Nutrient | Per serving (238 g) | Per 100 g |
|---|---|---|
| Isoleucine | 342 mg | 144 mg |
Additives
| Nutrient | Per serving (238 g) | Per 100 g |
|---|---|---|
| MSG (Monosodium Glutamate) | 138 mg | 58.2 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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