Vegetable
boiled unsalted zucchini.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
boiled courgetteboiled baby marrow
SERVING
CALORIES
15
PROTEIN
0.60g
CARBS
2.7g
FAT
0.20g
FIBER
1.1g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories15kcal—
Protein0.60g1%
Carbohydrates2.7g1%
Fiber1.1g4%
Sugar1.7g3%
Total fat0.20g0%
Saturated fat0.05g0%
Trans fat0g—
Cholesterol0mg0%
Water95.2g—
MINERALS
Sodium3.0mg0%
Potassium264mg6%
Calcium15mg1%
Iron0.35mg2%
Magnesium17mg4%
Phosphorus32mg3%
Zinc0.30mg3%
Copper0.05mg6%
Manganese0.15mg7%
Selenium0.20µg0%
VITAMINS
Vitamin A56µg6%
Vitamin C12.9mg14%
Vitamin D0µg0%
Vitamin E0.12mg1%
Vitamin K4.3µg4%
Thiamin (B1)0.05mg4%
Riboflavin (B2)0.04mg3%
Niacin (B3)0.40mg3%
Pantothenic acid (B5)0.15mg3%
Vitamin B60.14mg8%
Folate (B9)20µg5%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup180g
1 oz28.4g
1 lb453.6g
1 piece15g
HEALTH BENEFITS
Why eat it.
- ✓Extremely low in calories for weight management
- ✓High water content aids in hydration
- ✓Contains lutein and zeaxanthin for eye health
- ✓Provides fiber to support digestive regularity
- ✓Rich in antioxidants like Vitamin C and Vitamin A
COOKING TIPS
In the kitchen.
- 1Boil for only 3-5 minutes to maintain a tender-crisp texture
- 2Use a small amount of water to minimize nutrient leaching
- 3Drain thoroughly after boiling to prevent dishes from becoming watery
STORAGE
Keep it fresh.
- Store in an airtight container in the refrigerator for 3-5 days
- Can be frozen for up to 3 months, though texture will become very soft
- Keep separate from raw foods to prevent cross-contamination
FAQ
Frequently asked questions.
How long does boiled zucchini last in the fridge?
Boiled zucchini will stay fresh for 3 to 5 days when stored in a sealed, airtight container in the refrigerator.
Can I freeze boiled zucchini?
Yes, you can freeze it, but the high water content means it will become quite mushy upon thawing. It is best used in soups or smoothies after freezing.
Is boiled zucchini healthier than raw?
Boiling can make some antioxidants more available, but it also causes some water-soluble vitamins like Vitamin C to leach into the water.
What is a good substitute for boiled zucchini?
Boiled yellow summer squash or boiled chayote are the closest substitutes in terms of texture and flavor.
Why did my boiled zucchini turn mushy?
Zucchini has a high water content and thin skin; it turns mushy very quickly if overcooked. Boil for no more than 5 minutes.
Should I peel zucchini before boiling?
It is not necessary to peel it. The skin is edible, contains most of the fiber and nutrients, and helps the slices hold their shape.
How do I know if boiled zucchini has gone bad?
Discard it if it develops a slimy texture, a sour or off smell, or if you see any visible mold.
Is boiled zucchini suitable for a low-sodium diet?
Yes, as long as no salt is added to the boiling water, it is naturally very low in sodium.
