Vegetable
yellow zucchini.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
SERVING
CALORIES
19
PROTEIN
1.3g
CARBS
2.2g
FAT
0.44g
FIBER
1.8g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories18.9kcal—
Protein1.3g3%
Carbohydrates2.2g1%
Fiber1.8g7%
Sugar0.29g1%
Total fat0.44g1%
Saturated fat0.06g0%
Trans fat0g—
Cholesterol0mg0%
Water93.2g—
MINERALS
Sodium0.39mg0%
Potassium131mg3%
Calcium21mg2%
Iron0.34mg2%
Magnesium10.8mg3%
Phosphorus32mg3%
Zinc0.27mg2%
Copper0.11mg12%
Manganese0.21mg9%
Selenium0.30µg1%
VITAMINS
Vitamin A69.9µg8%
Vitamin C16.7mg19%
Vitamin D0.38µg2%
Vitamin E1.5mg10%
Vitamin K53.3µg44%
Thiamin (B1)0.03mg3%
Riboflavin (B2)0.02mg2%
Niacin (B3)0.42mg3%
Pantothenic acid (B5)0.72mg14%
Vitamin B60.20mg12%
Biotin (B7)1.1µg4%
Folate (B9)21.5µg5%
%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 cup125g
1 tablespoon7.8g
1 teaspoon2.6g
1 oz28.4g
1 lb453.6g
1 ml0.5g
1 liter528g
1 piece200g
HEALTH BENEFITS
Why eat it.
- ✓Rich in antioxidants, particularly carotenoids like beta-carotene, which support eye health and protect against oxidative stress.
- ✓High in water and fiber content, which aids digestion, promotes gut health, and can contribute to weight management by increasing satiety.
- ✓Good source of Vitamin C, an essential nutrient for immune system function, skin health, and collagen production.
- ✓Contains potassium, a mineral that helps regulate blood pressure and fluid balance in the body.
COOKING TIPS
In the kitchen.
- 1The thin, tender skin is edible and nutritious, so there is no need to peel it before cooking.
- 2Yellow zucchini can be grilled, roasted, sautéed, steamed, or spiralized into 'zoodles'. It cooks quickly, so be careful not to overcook it to avoid a mushy texture.
- 3To reduce water content for dishes like gratins or fritters, salt sliced or grated zucchini and let it sit for 20-30 minutes, then squeeze out the excess liquid.
- 4Its mild, slightly sweet flavor pairs well with herbs like basil, mint, and oregano, as well as with garlic, lemon, and parmesan cheese.
STORAGE
Keep it fresh.
- Store unwashed yellow zucchini in a perforated plastic bag in the refrigerator's crisper drawer for 5 to 7 days.
- Avoid washing until just before use, as moisture can accelerate spoilage.
- For longer storage, zucchini can be blanched and frozen for up to 3 months, though the texture will be softer upon thawing.
FAQ
Frequently asked questions.
Is yellow zucchini healthy?
Yes, yellow zucchini is highly nutritious and low in calories, providing only about 19 calories per 100g. It is rich in antioxidants like beta-carotene for eye health, Vitamin C for immunity, and potassium to help regulate blood pressure.
Is yellow zucchini good for weight loss?
Yellow zucchini is an excellent food for weight management because it is high in water and fiber while being very low in calories. These properties promote satiety, helping you feel full longer and reducing overall calorie intake.
Is yellow zucchini keto-friendly?
Yes, yellow zucchini is very keto-friendly and low-carb, containing only 2.2g of carbohydrates per 100g. It is frequently used as a low-carb substitute for pasta by spiraling it into 'zoodles' or slicing it into lasagna sheets.
What does yellow zucchini taste like?
Yellow zucchini has a mild, slightly sweet, and nutty flavor that is often described as more delicate than green zucchini. Its tender texture allows it to easily absorb the flavors of oils, herbs, and sauces during cooking.
Do I need to peel yellow zucchini before cooking?
No, you do not need to peel yellow zucchini. The skin is thin, tender, and edible; it also contains the highest concentration of fiber and beneficial antioxidants like carotenoids.
Can I eat yellow zucchini raw?
Yes, yellow zucchini can be eaten raw and is quite delicious. It can be thinly sliced for salads, grated into slaws, or served with dip as a crunchy, low-calorie snack.
How do you store yellow zucchini and how long does it last?
Store unwashed yellow zucchini in a perforated plastic bag in the refrigerator's crisper drawer. It typically stays fresh for 5 to 7 days, but should be kept dry to prevent it from becoming soft or moldy.
What is the difference between yellow zucchini and green zucchini?
While they are nutritionally similar, yellow zucchini is often slightly sweeter and contains more carotenoids like lutein and beta-carotene. They can be used interchangeably in recipes, though the yellow variety adds a vibrant pop of color to dishes.
Is yellow zucchini vegan and gluten-free?
Yes, yellow zucchini is a natural vegetable that is 100% vegan and gluten-free. It is a versatile ingredient for those with dietary restrictions and is often used as a grain-free alternative in various recipes.
How do you know if yellow zucchini has gone bad?
Fresh yellow zucchini should be firm to the touch with smooth, shiny skin. If it feels mushy or slimy, has visible mold, or the skin appears heavily shriveled and dull, it has likely spoiled and should be discarded.
