Vegetable
raw green zucchini squash.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
zucchini squash
SERVING
CALORIES
17
PROTEIN
1.2g
CARBS
3.1g
FAT
0.32g
FIBER
1.0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories17kcal—
Protein1.2g2%
Carbohydrates3.1g1%
Fiber1.0g4%
Sugar2.5g5%
Total fat0.32g0%
Saturated fat0.05g0%
Trans fat0g—
Cholesterol0mg0%
Water94.8g—
MINERALS
Sodium8.0mg0%
Potassium261mg6%
Calcium16mg1%
Iron0.37mg2%
Magnesium18mg4%
Phosphorus38mg3%
Zinc0.32mg3%
Copper0.05mg6%
Manganese0.18mg8%
Selenium0.20µg0%
VITAMINS
Vitamin A10µg1%
Vitamin C17.9mg20%
Vitamin D0µg0%
Vitamin E0.12mg1%
Vitamin K4.3µg4%
Thiamin (B1)0.05mg4%
Riboflavin (B2)0.09mg7%
Niacin (B3)0.45mg3%
Pantothenic acid (B5)0.20mg4%
Vitamin B60.16mg9%
Folate (B9)24µg6%
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 cup124g
1 tablespoon7.8g
1 teaspoon2.6g
1 ml0.5g
1 liter516.7g
1 piece196g
HEALTH BENEFITS
Why eat it.
- ✓Rich in antioxidants and anti-inflammatory compounds, particularly carotenoids like lutein and zeaxanthin, which support eye health.
- ✓High in water and fiber, which aids in healthy digestion, promotes satiety, and can help prevent constipation.
- ✓Low in calories and carbohydrates, making it beneficial for weight management and blood sugar control.
- ✓A good source of vitamin C, an important antioxidant for immune function and skin health, and potassium, which helps regulate blood pressure.
COOKING TIPS
In the kitchen.
- 1Can be eaten raw; spiralize into 'zoodles' for a pasta substitute, or slice thinly for salads and carpaccio.
- 2When cooking, salt sliced or grated zucchini and let it rest for 20-30 minutes to draw out excess water, preventing a soggy dish.
- 3Grill or roast with olive oil and herbs to caramelize its natural sugars and enhance its flavor.
- 4Sauté quickly over medium-high heat to keep it tender-crisp; it cooks fast and can become mushy if overcooked.
STORAGE
Keep it fresh.
- Store unwashed, whole zucchini in a perforated plastic bag in the refrigerator's crisper drawer for up to one to two weeks.
- Avoid washing zucchini until just before use, as moisture can accelerate spoilage.
- For longer storage, zucchini can be blanched and frozen. Grated zucchini can also be frozen raw for use in baking.
FAQ
Frequently asked questions.
Is zucchini healthy?
Yes, zucchini is highly nutritious and low in calories. It is rich in antioxidants like lutein and zeaxanthin for eye health, and provides essential nutrients like Vitamin C and potassium to support the immune system and heart health.
Is zucchini good for weight loss?
Zucchini is excellent for weight loss because it contains only 17 calories per 100g and is high in water and fiber. These properties help you feel full longer while keeping your overall calorie intake low.
Is zucchini keto-friendly?
Yes, zucchini is very keto-friendly as it contains only about 3.11g of carbohydrates per 100g. It is a popular low-carb substitute for pasta and potatoes in ketogenic and low-glycemic diets.
Can you eat zucchini raw?
Yes, zucchini can be eaten raw and is often used in salads, carpaccio, or as crudités with dip. Eating it raw preserves its Vitamin C content, which can be sensitive to heat during cooking.
Do you need to peel zucchini?
No, you do not need to peel zucchini; in fact, the skin contains the highest concentration of antioxidants and fiber. Simply wash the exterior thoroughly to remove any dirt or wax before slicing or cooking.
How do you store fresh zucchini and how long does it last?
Store whole, unwashed zucchini in a perforated plastic bag in the vegetable crisper drawer of your refrigerator. It typically stays fresh for 5 to 7 days, but should be kept dry to prevent mold growth.
How can you tell if a zucchini has gone bad?
A spoiled zucchini will feel soft, rubbery, or slimy to the touch. Look for shriveled skin, dark soft spots, or a bitter smell; if the interior is mushy or has visible mold, it should be discarded.
What are the benefits of zucchini for digestion?
Zucchini promotes healthy digestion due to its high water content and fiber, which help soften stool and support regular bowel movements. This combination can help prevent constipation and maintain a healthy gut environment.
Can I use zucchini as a pasta substitute?
Yes, zucchini is commonly spiralized into 'zoodles' to serve as a gluten-free, low-calorie alternative to traditional pasta. It can be eaten raw or lightly sautéed for 1-2 minutes to maintain a firm texture.
Is zucchini safe for diabetics?
Zucchini is an excellent choice for diabetics because it has a low glycemic index and is very low in carbohydrates. Its fiber content also helps slow down sugar absorption, preventing sharp spikes in blood glucose levels.
