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

Marinated barbecued zucchini and tomatoes

Perfect for any barbecue or picnic.

24 Mar 2025

Chilli, zucchini and lemon pasta

Topped with fresh parsley, it's a perfect weekday dinner bursting with flavor and nutrition.

07 Jun 2025

Di's vege bake

Perfect for a family dinner or meal prep.

16 May 2025

Spaghetti with zucchini and cherry tomatoes

Perfect for a light, flavorful meal.

25 May 2025

Gluten-free pasta with tomatoes, zucchini and mozzarella

Quick and easy for a delicious weeknight dinner.

14 Apr 2025

Lamb and spinach patties with chickpea salad

Perfect for a wholesome meal that bursts with Mediterranean flavors and ready in under an hour.

03 May 2025

Zucchini bolognaise

Perfect for a nutritious family dinner.

23 May 2025

Parmesan zucchini fries

Perfect for a snack or side dish.

20 May 2025

Baked and dressed zucchini

Ready in no time and bursting with fresh flavors.

22 Apr 2025

Zucchini cakes

Try this simple, wholesome recipe today.

12 Mar 2025

Thai-style curried fish

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

30 May 2025

Baked zucchini, bacon and tomato frittata

Ideal for breakfast, brunch, or a light dinner.

12 May 2025

Cheddar zucchini omelet

Ready in minutes, it's a nutritious and savory way to kickstart your day.

08 Jun 2025

Zucchini noodle stir-fry

Try it tonight.

20 Jul 2025

Baked zucchini, tomato and mozzarella casserole

Layered with fresh zucchini, juicy tomatoes, and melty mozzarella, then seasoned with garlic, onion, a touch of vegetable oil, and finished with a sprinkle of salt and pepper – perfect for a healthy, delicious meal.

03 May 2025

Zucchini with thyme and parsley

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

24 Apr 2025

Vegetarian quiche

Easy to prepare and packed with nutrients, it's a delicious way to enjoy your greens.

23 Apr 2025

Tomato zucchini medley

Ready to brighten up your meal with just a few simple ingredients.

29 Mar 2025

Caponata tartlets

Fresh and flavorful, these tartlets are a must-try for any food lover.

02 May 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.

12 May 2025

Roasted vegetable tart

A feast for both the eyes and the taste buds, ready to impress at any meal.

11 May 2025

Vegan zoodles with yeast and veggies

Perfect for all veggie lovers.

02 Apr 2025

Parmesan zucchini fries

Perfect for a guilt-free treat or side dish.

03 May 2025

Vegetable fritters

Ideal for a healthy snack or appetizer that’s packed with flavor and nutrients.

10 Apr 2025

Soba noodle salad

Perfect for busy weeknights or light lunches.

16 May 2025

Warm and fudgy chocolate chip zucchini bread

Ideal for breakfast, dessert, or a cozy snack.

21 Apr 2025

Ratatouille

Ready in under an hour.

30 Apr 2025

Air fryer zucchini chips

This easy, guilt-free snack is sure to satisfy your cravings.

19 Apr 2025

Spaghetti bolognaise

Ready in no time and bursting with flavor.

07 May 2025

Barbecued steak and vegetables

Perfect for a hearty, healthy meal that's bursting with flavor.

15 May 2025

Korean zucchini pancakes with sesame oil

Perfect as a snack or a side dish, they're sure to bring a burst of flavor to your table.

14 May 2025

Beef kofta with zucchini, chilli and mint

Ideal for a flavorful dinner that is easy to make and irresistibly delicious.

17 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

Cheesy meatballs

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

21 Mar 2025

Zucchini fritters with mint yoghurt

Perfect for appetizers or a light lunch.

04 Jun 2025

Greek zucchini and rice tart

Perfect for a healthy brunch or a light dinner, this tart blends nutritious ingredients for a delightful culinary experience.

20 Apr 2025

Zucchini with olive oil, vinegar, butter and spearmint

A simple yet flavorful side dish that brings a refreshing touch to any meal.

03 Mar 2025

Roasted sweet potato & zucchini risotto

Perfect for a hearty and wholesome meal, this risotto brings comfort and gourmet together in every bite.

08 May 2025

Potato gnocchi

Perfect for a delightful and comforting Italian meal.

03 Jun 2025

Veggie and ham omelet

Perfectly seasoned with a dash of salt and pepper, this high-protein breakfast combines whole eggs and egg whites with savory ham for a satisfying start to your day.

01 Apr 2025