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

Ratatouille

Ready in under an hour.

30 Apr 2025

Vegetable ratatouille

Perfect for a healthy, flavorful meal.

20 May 2025

Thai-style curried fish

Perfect for a wholesome weeknight dinner that brings a taste of Thailand to your table.

30 May 2025

Creamy avocado-spinach pesto zoodles

Topped with nutrient-rich almond flour for a gluten-free, low-carb meal that's as nutritious as it is tasty.

17 Mar 2025

Zucchini, carrot and honey muffins

Perfectly moist and packed with wholesome ingredients, they're a nutritious and delicious anytime snack.

11 Mar 2025

Potato gnocchi

Perfect for a delightful and comforting Italian meal.

03 Jun 2025

Smoked chicken risotto

Perfect for cozy dinners or special occasions.

30 Nov 2025

Zucchini hazelnut tart

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

04 May 2025

Mixed vegetable frittata

Great for vegetarians and those looking for a protein-rich meal.

28 Apr 2025

Lentil zucchini bowl with roasted garlic

Perfect for a nutritious meal that tantalizes your taste buds with bold, earthy flavors in every bite.

28 May 2025

Smoky bbq chicken burrito bowl

Perfect for a nutritious and flavorful lunch or dinner that everyone will love.

10 Mar 2025

Pan fried vegetables

Perfect as a quick side dish or a light main course.

22 Nov 2025

Lemon basil chicken with zucchini pappardelle

Ready in under 30 minutes.

01 May 2025

Zucchini noodle stir-fry

Try it tonight.

20 Jul 2025

Vegan chocolate oatmeal bowl

Start your day with a delicious and nutritious Vegan Chocolate Oatmeal Bowl! Packed with chia seeds, almond milk, multi-grain oatmeal, fresh zucchini, banana, dry cocoa powder, and a burst of juicy blueberries, this wholesome breakfast recipe is perfect for a healthy and energizing morning.

14 Jun 2025

Greek-style chicken bake

Ready in just under an hour, it’s a delicious way to bring a taste of Greece to your table.

16 Apr 2025

Slow cooker vegetable soup

Perfect for a satisfying and flavorful meal.

15 Apr 2025

Zucchini boats with cheddar cheese, onion, tomatoes and seasonings

Perfect for a healthy and flavorful meal.

24 Apr 2025

Spiced moroccan meatball soup

Ready in just over an hour, it's a delightful blend of textures and tastes that will transport you straight to Morocco.

01 Mar 2025

Soba noodle salad

Perfect for busy weeknights or light lunches.

16 May 2025

Ratatouille with poached egg

A healthy and colorful dish that’s both satisfying and delicious.

12 Mar 2025

Lemon garlic shrimp with zucchini noodles

Ready in under 30 minutes, this low-carb dish is sure to impress.

25 Mar 2025

Mini frittatas with smoked salmon & creme fraiche

Easy to make and simply delicious.

11 Apr 2025

Zucchini spaghetti with pea pesto

Perfect for dinner.

12 May 2025

Ground turkey and zucchini pizza boats

Perfect for a low-carb dinner that's packed with protein and deliciousness.

24 May 2025

Zucchini parmesan patties

Enjoy a blend of flavors with every bite.

01 May 2025

Rosemary and garlic lamb with chargrilled vegetable salad

Perfect for elevating any dinner occasion.

01 Mar 2025

Red onion relish & vegetable tart

Perfectly seasoned and bursting with flavors, this savory tart is great for any meal.

09 Mar 2025

Veggie & cheese bake

Enjoy a blend of savory flavors and a boost of nutrients in every bite.

28 Nov 2025

Vegetable tray bake with roasted garlic dressing

Perfect for a healthy family meal or versatile side dish.

03 Jun 2025

Zucchini fritters

Perfect as a snack or a side dish.

28 Nov 2025

High-protein zucchini bake

Ready in just 45 minutes.

29 May 2025

Beef and mushroom meatballs with spaghetti

Cooking time: 40 minutes.

06 May 2025

Primavera barley risotto

Perfect for a hearty and healthy meal.

08 Jul 2025

Rosemary chicken with ratatouille

Perfect for a comforting yet sophisticated meal.

21 Apr 2025

Turkish zucchini fritters with carrots and dill

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

23 May 2025

Chargrilled chicken and vegetable salad

Easy to prepare and packed with nutrition.

29 Mar 2025

Creamy garlic mushroom beef

Perfect for a cozy dinner.

14 Nov 2025

Marinated barbecued zucchini and tomatoes

Perfect for any barbecue or picnic.

24 Mar 2025

No bun chicken burger with oats, veggies and spices

Perfect for those seeking a nutritious and tasty burger alternative.

04 Jun 2025