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
This ingredient is flagged as naturally gluten-free. Per 100 g, it provides 4.3 µg of vitamin K.
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
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 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.
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.
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.
