Zucchini nutrient content


Zucchini: The Summer Squash That’s A Nutritional All-Star

Zucchini is a popular summer squash that’s versatile, delicious, and incredibly good for you. Often mistaken for a cucumber due to its shape and size, zucchini offers its own unique set of nutrients and health benefits. In this listicle, we delve into the characteristics, health benefits, and nutritional content of this wonderful vegetable.



  • Type: Vegetable, part of the Cucurbita pepo family
  • Origin: Indigenous to the Americas
  • Color: Ranges from dark to light green, sometimes with a touch of yellow
  • Shape: Long and cylindrical
  • Taste: Mild, slightly sweet
  • Texture: Tender, moist, and crisp
  • Growing Season: Summer
  • Storage: Store in a cool, dry place; best consumed within one week
  • Cooking Methods: Grilling, sautéing, frying, steaming, and can also be eaten raw

Health Benefits

1. Low in Calories

Zucchini is low in calories but high in nutrients, making it great for weight management.

2. Rich in Nutrients

It contains a variety of essential nutrients like vitamins A and C, potassium, and fiber.

3. Hydrating

Zucchini has a high water content, helping you stay hydrated.

4. Aids Digestion

The fiber content in zucchini supports a healthy digestive system.

5. Eye Health

Zucchini is rich in antioxidants like beta-carotene, which benefits eye health.

6. Heart Health

The potassium and fiber in zucchini can help regulate blood pressure and cholesterol.

7. Antioxidant Benefits

Contains antioxidants like lutein, which can help neutralize free radicals.

8. Blood Sugar Control

The fiber and low carbohydrate content can help regulate blood sugar levels.

Nutritional Table (Per 100g Serving)

Nutrient Amount % Daily Value
Calories 17 1%
Protein 1.21g 2%
Total Fat 0.32g <1%
Carbohydrates 3.11g 1%
Fiber 1g 4%
Sugar 2.5g
Calcium 16mg 2%
Iron 0.37mg 2%
Magnesium 18mg 5%
Phosphorus 38mg 4%
Potassium 261mg 7%
Sodium 8mg <1%
Zinc 0.32mg 2%
Vitamin A 200 IU 4%
Vitamin C 17.9mg 30%
Vitamin B6 0.163mg 8%
Folate 24mcg 6%


Zucchini is a low-calorie, nutrient-dense food that is incredibly versatile in the kitchen. From grilling to sautéing, or even using it as a healthier alternative in baked goods, zucchini is both tasty and beneficial. With its excellent nutrient profile, including essential vitamins and minerals, it’s clear that zucchini is a must-have in a healthy diet.

The zucchini,  courgette or baby marrow (Cucurbita pepo) is a summer squash, a vining herbaceous plant whose fruit are harvested when their immature seeds and epicarp (rind) are still soft and edible. It is closely related, but not identical, to the marrow; its fruit may be called marrow when mature.

Ordinary zucchini fruit are any shade of green, though the golden zucchini is a deep yellow or orange. At maturity, they can grow to nearly 1 metre (3 feet) in length, but they are normally harvested at about 15–25 cm (6–10 in).

In botany, the zucchini’s fruit is a pepo, a berry (the swollen ovary of the zucchini flower) with a hardened epicarp. In cookery, it is a vegetable, usually cooked and eaten as a savory dish or accompaniment.

Zucchini occasionally contain toxic cucurbitacins, making them extremely bitter, and causing severe gastero-enteric upsets. Causes include stressed growing conditions, and cross pollination with ornamental squashes.

Zucchini descends from squashes first domesticated in Mesoamerica over 7,000 years ago, but the zucchini itself was bred in Milan in the late 19th century.

When used for food, zucchini are usually picked when under 20 cm (8 in) in length, when the seeds are still soft and immature. Mature zucchini can be 1 m (40 in) long or more. These larger ones often have mature seeds and hard skins, requiring peeling and seeding. A zucchini with the flowers attached is a sign of a truly fresh and immature fruit, and it is especially sought after for its sweeter flavor.

Unlike cucumber, zucchini is usually served cooked. It can be prepared using a variety of cooking techniques, including steamed, boiled, grilled, stuffed and baked, barbecued, fried, or incorporated in other recipes such as soufflés. Zucchini can also be baked into a zucchini bread, similar to banana bread, or incorporated into a cake mix to make zucchini cake, similar to carrot cake. Its flowers can be eaten stuffed and are a delicacy when deep fat fried (e.g., tempura).

Zucchini has a delicate flavor
and can be found simply cooked with butter or olive oil and herbs, or in more complex dishes. The skin is usually left in place. When frying zucchini, it is recommended to pat down cut sections to make them drier, similarly to what may be done with eggplant, in order to keep the slices’ shape while cooking. Zucchini can also be eaten raw, sliced or shredded, in a cold salad, as well as lightly cooked in hot salads, as in Thai or Vietnamese recipes. Mature (larger sized) zucchini are well suited for cooking in breads.

Zucchinis can be cut with a spiralizer into noodle-like spirals and used as a low-carbohydrate substitute for pasta or noodles, often referred to as ‘Zoodles’.

In Australia, a popular dish is a frittatalike dish called zucchini slice.

In Bulgaria, zucchini may be fried and then served with a dip, made from yogurt, garlic, and dill. Another popular dish is oven-baked zucchini—sliced or grated—covered with a mixture of eggs, yogurt, flour, and dill.

In Egypt, zucchini may be cooked with tomato sauce, garlic, and onions.

In France, zucchini is a key ingredient in ratatouille, a stew of summer vegetable-fruits and vegetables prepared in olive oil and cooked for an extended time over low heat. The dish, originating near present-day Nice, is served as a side dish or on its own at lunch with bread. Zucchini may be stuffed with meat or with other fruits such as tomatoes or bell peppers in a dish called courgette farcie (stuffed zucchini).

In Greece, zucchini is usually fried, stewed or boiled with other fruits (often green chili peppers and eggplants). It is served as an hors d’œuvre or as a main dish, especially during fasting seasons. Zucchini is also stuffed with minced meat, rice, and herbs and served with avgolemono sauce. In several parts of Greece, the flowers of the plant are stuffed with white cheese, usually feta or mizithra, or with a mixture of rice, herbs, and occasionally minced meat. They are then deep-fried or baked in the oven with tomato sauce.

In Italy, zucchini is served in a variety of ways: fried, baked, boiled, or deep fried, alone or in combination with other ingredients. At home and in some restaurants, it is possible to eat the flowers, as well, deep-fried, known as fiori di zucca (cf. pumpkin flower fritter).

In the cuisines of the former Ottoman Empire, zucchini is often stuffed and called dolma. It is also used in various stews, both with and without meat, including ladera.

In Mexico, the flower (known as flor de calabaza) is often cooked in soups or used as a filling for quesadillas. The fruit is used in stews, soups (i.e. caldo de res, de pollo, or de pescado, mole de olla, etc.) and other preparations. The flower, as well as the fruit, is eaten often throughout Latin America.

Sliced zucchini for preparation of salad

In Russia, Ukraine and other CIS countries, zucchini usually is coated in flour or semolina and then fried or baked in vegetable oil, served with sour cream. Another popular recipe is “zucchini caviar”, a squash spread made from thermically processed zucchini, carrots, onions and tomato paste, produced either at home or industrially as a vegetable preserve.

In Turkey, zucchini is the main ingredient in the popular dish mücver, or “zucchini pancakes”, made from shredded zucchini, flour, and eggs, lightly fried in olive oil and eaten with yogurt. They are also often used in kebabs along with various meats. The flowers are also used in a cold dish, where they are stuffed with a rice mix with various spices and nuts and stewed.

In the United States, fried zucchini was invented in Pittsburgh.

In 2005, a poll of 2,000 people revealed it to be Britain’s 10th favorite culinary vegetable.

Stuffed zucchini is found in many cuisines. Typical stuffings in the Middle Eastern family of dolma include rice, onions, tomato, and sometimes meat.

courgette, green squash, baby marrow, squash

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