Zucchini

Zucchini, also known as courgette, is a summer squash that belongs to the Cucurbitaceae family. It typically has a tender texture and a mild flavor, making it a versatile ingredient in various dishes. The vegetable is usually harvested when immature, resulting in a more delicate taste and a thinner skin.

In culinary uses, zucchini can be prepared in numerous ways, including grilling, roasting, sautéing, and steaming. It can be eaten raw in salads or slaw, added to soups, or used as a low-carb substitute for pasta. Types of zucchini vary from standard green varieties to golden zucchini and striped types, each offering a slightly different flavor and aesthetic for dishes.

Zucchini nutrition is noteworthy; it is low in calories and rich in vitamins A and C, potassium, and dietary fiber. This makes zucchini a nutritious addition to meals. Additionally, it contains antioxidants, which are beneficial in supporting overall health.

To cook zucchini, it can be prepared quickly due to its soft texture, allowing for fast cooking methods. When storing zucchini, it should be kept in a cool, dry place and is best used within a week for optimal freshness. Avoid washing the zucchini until ready to use to prevent moisture build-up.

Zucchini nutrition per 100g

Energy
Calories 16kcal 1%
Protein
Protein 1.21g 1%
Carbohydrates
Carbohydrates 3.11g 1%
Fiber 1.00g 3%
Sugar 2.50g 2%
Fat
Fat 0.32g 0%
Saturated 0.08g 0%
Cholesterol 0.00mg -
Vitamins
Vitamin A 10ug 1%
Choline 10mg 2%
Vitamin B1 0.04mg 4%
Vitamin B2 0.09mg 7%
Vitamin B3 0.45mg 3%
Vitamin B6 0.16mg 10%
Vitamin B9 24ug 6%
Vitamin B12 0.00ug 0%
Vitamin C 18mg 20%
Vitamin E 0.12mg 1%
Vitamin K 4.30ug 4%
Minerals
Calcium, Ca 16mg 1%
Copper, Cu 0.05mg 6%
Iron, Fe 0.37mg 3%
Magnesium, Mg 18mg 4%
Phosphorus, P 40mg 3%
Potassium, K 260mg 8%
Selenium, Se 0.20ug 0%
Sodium, Na 8mg 1%
Zinc, Zn 0.32mg 3%
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

Garlic shrimp and mushroom zoodles

A quick, light dish featuring garlic shrimp and mushroom zoodles.

12 Jan 2026

Veggie bread

Nutritious veggie bread packed with zucchini and carrots.

14 Dec 2025

Sun-dried tomato and mushroom whole-wheat pasta

A healthy sun-dried tomato and mushroom whole-wheat pasta dish.

20 Dec 2025

Paleo zucchini oatless oatmeal bowl with blueberries

A healthy zucchini oatmeal bowl packed with blueberries and flaxseed.

20 Dec 2025

Crustless quiche

A nutritious crustless quiche with zucchini, onion, and carrots.

24 Nov 2025

Italian sausage and vegetable stew with tomato and green beans

A hearty Italian sausage and vegetable stew packed with flavor.

16 Feb 2026

Zucchini & parmesan soup

A creamy zucchini and parmesan soup, perfect for cozy nights.

10 Jan 2026

Gluten-free pasta with tomatoes, zucchini and mozzarella

A quick gluten-free pasta with tomatoes, zucchini, and mozzarella.

12 Feb 2026

Chargrilled chicken and vegetable salad

Enjoy a vibrant chargrilled chicken and vegetable salad.

05 Dec 2025

Turkey & zucchini meatballs

Healthy Turkey & Zucchini Meatballs with a zesty yogurt sauce.

16 Dec 2025

Greek-style chicken bake

A vibrant Greek-style chicken bake with lemon and veggies.

01 Jan 2026

Vegetable quinoa pilaf

A vibrant vegetable quinoa pilaf with lemon and fresh veggies.

05 Feb 2026

Pan-fried chicken with mozzarella, mint and prosciutto

Delicious pan-fried chicken topped with mozzarella and prosciutto.

01 Jan 2026

Zucchini pasta with parmesan

Enjoy a healthy zucchini pasta with parmesan in minutes.

04 Dec 2025

Beef and vegetable goulash

Hearty beef and vegetable goulash, rich in flavor and texture.

20 Nov 2025

Rosemary chicken with ratatouille

A wholesome rosemary chicken served with vibrant ratatouille.

01 Dec 2025

Zucchini and ricotta frittata

A creamy zucchini and ricotta frittata, perfect for any meal.

28 Jan 2026

Zucchini, feta & dill frittata

Enjoy a healthy zucchini, feta, and dill frittata for breakfast or brunch.

20 Jan 2026

Di's vege bake

A delicious vegetarian bake packed with fresh vegetables and cheese.

05 Jan 2026

Italian sausage zucchini boats

Healthy Italian sausage zucchini boats filled with marinara and cheese.

24 Nov 2025

Vegetable nuggets

Crispy baked vegetable nuggets packed with flavour.

15 Dec 2025

Vegetable & chickpea potato pies

Delicious vegetable and chickpea potato pies with creamy mash.

05 Dec 2025

Red onion relish & vegetable tart

A savoury tart with caramelized red onions and fresh vegetables.

12 Feb 2026

Grilled italian chicken with red peppers and zucchini

Juicy grilled chicken with smoky red peppers and zucchini.

03 Jan 2026

Beef and pumpkin curry

Enjoy a hearty beef and pumpkin curry packed with spices.

05 Jan 2026

Chilli, zucchini and lemon pasta

A quick and vibrant chilli, zucchini, and lemon pasta dish.

27 Dec 2025

Ham and veggie omelet

A delicious ham and veggie omelet packed with protein.

24 Jan 2026

Healthy pumpkin muffins

Delicious healthy pumpkin muffins packed with veggies.

02 Jan 2026

Cauliflower-crust pizza with ricotta, prosciutto and mint pesto

Healthy cauliflower-crust pizza topped with ricotta and prosciutto.

31 Jan 2026

Mexican sausage rolls

Zesty Mexican sausage rolls with a cheesy vegetable filling.

31 Dec 2025

Roasted broccoli salad with brown rice and quinoa

A nutritious roasted broccoli salad with quinoa and feta cheese.

13 Feb 2026

Sauteed broccoli, zucchini and baby spinach

Quick sautéed broccoli, zucchini, and spinach side dish.

16 Nov 2025

Zucchini & pine nut salad

Enjoy a refreshing zucchini and pine nut salad with mint.

28 Jan 2026

Protein muffin

Savory protein muffins made with ground turkey and oats.

13 Dec 2025

Smoked salmon and zucchini fritters

Enjoy these easy smoked salmon and zucchini fritters for any meal.

03 Dec 2025

Zucchini pasta with carrots, tomatoes and garlic

A quick and healthy zucchini pasta with carrots and tomatoes.

18 Dec 2025

Balsamic-glazed steak rolls with roasted vegetables

Enjoy balsamic-glazed steak rolls with roasted vegetables, perfect for any occasion.

21 Dec 2025

Chunky minestrone

Hearty and vegetable-packed chunky minestrone soup.

15 Nov 2025

Sweet potato and bacon breakfast skillet

A hearty breakfast skillet with sweet potatoes, bacon, and eggs.

05 Dec 2025

Spring vegetable soup

A light and nutritious spring vegetable soup with leeks and zucchini.

14 Dec 2025