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Also known as: zucchini squash
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
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.
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.
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.
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.
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.
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.
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.
raw green zucchini squash is a versatile ingredient found in cuisines around the world. With 17 calories per 100g and 1.21 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the vegetable category with complete nutrition information.
View all vegetable →Discover 0 recipes featuring raw green zucchini squash with step-by-step instructions.
Browse recipes →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.
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.
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.