Zucchini

Zucchini, also known as courgette, is a versatile summer squash packed with nutrients and health benefits. Whether you’re spiralizing it into noodles, grilling it, or adding it to your favorite dishes, zucchini is a low-calorie, nutrient-dense food that supports a healthy lifestyle.
 
What Is Zucchini?
Zucchini is a type of summer squash belonging to the Cucurbitaceae family, commonly harvested when young and tender. Available in green and yellow varieties, zucchini is a nutrient powerhouse that’s easy to incorporate into meals. Its mild flavor and adaptability make it a favorite for healthy recipes, from salads to baked goods.
 
Top Health Benefits of Zucchini
  1. Rich in Nutrients, Low in Calories
    Zucchini is low in calories (about 17 calories per 100 grams) yet high in essential nutrients like vitamins A, C, and K, potassium, and manganese. It’s an excellent choice for weight management and overall health.
  2. Supports Digestive Health
    High in dietary fiber, zucchini promotes healthy digestion and prevents constipation. Its water content (about 95%) aids hydration and supports a healthy gut.
  3. Boosts Heart Health
    Zucchini contains potassium, which helps regulate blood pressure, and fiber, which may lower cholesterol levels. These properties reduce the risk of heart disease and support cardiovascular wellness.
  4. Antioxidant Powerhouse
    Loaded with antioxidants like vitamin C and beta-carotene, zucchini combats oxidative stress, reducing inflammation and protecting against chronic diseases.
  5. Aids Weight Loss
    With its low calorie and high water content, zucchini is a filling, nutrient-dense food that can help you feel satisfied while maintaining a calorie deficit.
  6. Supports Eye Health
    Zucchini’s vitamin A and lutein content promote healthy vision and may reduce the risk of age-related macular degeneration.
  7. Improves Blood Sugar Control
    The fiber in zucchini helps stabilize blood sugar levels, making it a great choice for those managing diabetes or seeking balanced energy levels.
Why Choose Zucchini?
Zucchini is affordable, widely available, and easy to grow, making it a sustainable choice for health-conscious individuals. Its mild flavor pairs well with countless ingredients, and its nutrient density supports a range of health goals, from weight loss to heart health.

Zucchini nutrition per 100g

Energy
Calories 16kcal1%
Protein
Protein 1.21g1%
Carbohydrates
Carbohydrates 3.11g1%
Fiber 1.00g3%
Sugar 2.50g2%
Fat
Fat 0.32g0%
Saturated 0.08g0%
Cholesterol 0.00mg-
Vitamins
Vitamin A 10ug1%
Choline 10mg2%
Vitamin B1 0.04mg4%
Vitamin B2 0.09mg7%
Vitamin B3 0.45mg3%
Vitamin B6 0.16mg10%
Vitamin B9 24ug6%
Vitamin B12 0.00ug0%
Vitamin C 18mg20%
Vitamin E 0.12mg1%
Vitamin K 4.30ug4%
Minerals
Calcium, Ca 16mg1%
Copper, Cu 0.05mg6%
Iron, Fe 0.37mg3%
Magnesium, Mg 18mg4%
Phosphorus, P 40mg3%
Potassium, K 260mg8%
Selenium, Se 0.20ug0%
Sodium, Na 8mg1%
Zinc, Zn 0.32mg3%
Water
Water 99g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Zucchini recipes

Carrot & zucchini muffins

Simply mix with eggs, milk, and melted butter for a delightful batch of muffins perfect for any time of the day.

01 Mar 2025

Balsamic-glazed steak rolls with roasted vegetables

Ideal for special occasions or a fancy night in.

10 Feb 2025

Bean and roast vegetable salad

Enjoy this flavorful, easy-to-make salad that's as colorful as it is delicious.

28 Apr 2025

Zucchini peanut noodle stir-fry

Try it tonight.

23 Mar 2025

Zucchini hummus with carrots

Ready in minutes and packed with flavor, this low-carb, gluten-free snack will quickly become a favorite.

13 Feb 2025

Baked zucchini spears with olive oil

Ready in just a few minutes, it's a nutritious way to enjoy vegetables.

31 Jan 2025

Beef and mushroom meatballs with spaghetti

Cooking time: 40 minutes.

27 Apr 2025

Creamy chicken and zucchini bake

Perfect for a wholesome family dinner.

13 Apr 2025

Zucchini bolognaise

Perfect for a nutritious family dinner.

26 Apr 2025

Crustless quiche

Simple ingredients, vibrant flavors, and no crust make it an easy, low-carb, and wholesome meal option.

21 Mar 2025

Lentil vegetable stew

Perfect for a healthy, comforting meal on cooler days.

22 Jan 2025

Curried lentil patties with minted yoghurt

Ideal for a satisfying vegetarian meal.

18 Feb 2025

Dinner meatloaf

Served with creamy mashed potatoes and roasted pumpkin, this comfort meal is perfect for any family dinner.

11 Apr 2025

Baked zucchini with lemon and mint

Easy to prepare and ideal for a healthy side dish.

18 Mar 2025

Italian vegetable soup

Perfect for a cozy meal, this recipe combines fresh veggies and rich flavors to warm your heart and soul.

25 Jan 2025

Chicken and vegetable pilaf

This wholesome meal is perfect for a family dinner and easy to prepare with just one pot, olive oil, white rice, and chicken gravy.

23 Feb 2025

Cheesy meatballs

Easy to prepare and irresistibly tasty, they make a perfect dinner recipe that will delight the whole family.

02 Apr 2025

Zucchini hazelnut tart

Enjoy the rustic charm and gourmet taste of this irresistible treat.

18 Apr 2025

Pasta primavera

A perfect, light, and flavorful meal.

07 Feb 2025

Zucchini hash browns with garlic and onion

Click here for the full recipe.

04 Mar 2025

Pan-fried chicken with mozzarella, mint and prosciutto

Quick to prepare and bursting with flavor, it's an ideal weeknight dinner that's sure to impress.

21 Apr 2025

Zucchini & ricotta frittata

Ready in minutes and seasoned to perfection.

14 Feb 2025

Parmesan zucchini spears

Ready in just minutes! 🌱🧀✨.

27 Feb 2025

Cheesy vegie muffins

Try this recipe now and enjoy a savory treat that's sure to please everyone.

12 Mar 2025

Zucchini, tomato and spinach muffins

Ready in no time.

25 Apr 2025

Turkish zucchini fritters with carrots and dill

Serve as an appetizer, side dish, or light meal for a delightful gastronomic experience.

26 Jan 2025

Spring vegetable soup

Perfect for a wholesome lunch or dinner.

15 Feb 2025

Char-grilled vegie platter

Marinated with olive oil and vinegar, then perfectly grilled for a delicious, healthy meal.

31 Mar 2025

Zucchini and peas with lemon breadcrumbs

Featuring tender zucchini, sweet peas, and a hint of mint, it's a flavorful and healthy option perfect for any meal.

25 Feb 2025

Sneaky veg pork rissoles

Perfect for picky eaters and a great way to add more veggies to your diet.

22 Jan 2025

Pumpkin, zucchini and feta frittata

Perfect for a nutritious breakfast or lunch that's both hearty and healthy.

13 Apr 2025

Barbecue glazed meatloaf

An easy, delicious meal that’s sure to be a crowd-pleaser.

13 Feb 2025

Marinated chicken skewers

Perfect for a summer BBQ or a quick weeknight dinner.

31 Jan 2025

Vegetable quinoa pilaf

Discover how to make a delicious, veggie-packed quinoa pilaf today.

23 Feb 2025

Garlic quinoa zucchini fritters

Easy to prepare and packed with flavor, they’re sure to be a new favorite in your kitchen.

02 Mar 2025

Apple veggie green smoothie

Enjoy a refreshing and healthy start with every sip.

06 Feb 2025

Zucchini with thyme and parsley

Perfect as a light side dish, it's a tasty way to enjoy your veggies.

14 Mar 2025

Zucchini quiche

Topped with grated parmesan cheese for a perfect finish.

24 Apr 2025

Mixed mushroom, garlic and chilli pizza

Perfect for pizza night.

21 Mar 2025