zucchini
Also known as: courgette, Italian squash, baby marrow
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Also known as: courgette, Italian squash, baby marrow
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Tender zucchini and yellow squash are quickly sautéed with aromatic garlic and herbs for a vibrant, healthy side dish. This simple skillet recipe is packed with flavor without the extra salt, making it a perfect, light accompaniment to any meal.
Vibrant bell peppers are hollowed out and filled with a hearty mix of brown rice, sautéed zucchini, and tomatoes. Seasoned with smoky paprika and herbs, then baked until tender, this dish is a colorful and satisfying meal.
A quick, healthy, and flavorful one-pan meal. Tender chicken pieces are perfectly seared and simmered with a vibrant mix of bell peppers, zucchini, and onions in a savory herb sauce. Perfect for a weeknight dinner.
Yes, zucchini is highly nutritious and low in calories, providing only 17 calories per 100g. It is rich in antioxidants like lutein and zeaxanthin for eye health, and contains Vitamin C and potassium to support the immune system and heart health.
Zucchini is excellent for weight management because it has a high water and fiber content, which promotes feelings of fullness. Its low calorie and carbohydrate profile makes it a perfect high-volume food for those looking to reduce their caloric intake.
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 (often called 'zoodles') and potatoes in ketogenic and low-carb diets.
Yes, zucchini can be eaten raw and is often sliced into salads, used as a base for cold 'pasta' dishes, or served with dips. While safe to eat raw, it has a slightly firmer texture and milder flavor than when cooked.
No, you do not need to peel zucchini. The skin is thin, tender, and edible; it also contains a significant portion of the vegetable's fiber and antioxidant content, making it healthier to consume with the skin on.
Store whole, unwashed zucchini in a perforated plastic bag in the refrigerator's crisper drawer. It typically stays fresh for 5 to 7 days, but avoid getting it wet before storage as moisture can lead to premature molding.
Yes, you can freeze zucchini, though it is best to blanch it first to preserve its texture and color. Slice or shred the zucchini, boil for 1-2 minutes, cool in ice water, and then store in airtight freezer bags for up to 10 months.
zucchini 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 →A spoiled zucchini will feel soft, mushy, or slimy to the touch. Look for visible signs of decay such as dark spots, mold, or a shriveled appearance, and discard it if it emits a bitter or sour odor.
Yes, zucchini is naturally gluten-free. It is a popular choice for those with celiac disease or gluten sensitivities, often used as a nutrient-dense replacement for wheat-based noodles or bread ingredients.
Zucchini has a very mild, slightly sweet, and earthy flavor with a delicate texture. Because its taste is so subtle, it is highly versatile and easily absorbs the flavors of the sauces, herbs, and spices it is cooked with.
