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

Japanese noodle fritters

Ready in no time, they bring an authentic taste of Japan to your table.

17 May 2025

Smashed peas with chargrilled zucchini and lemon

Perfect for summer dining.

16 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

Zucchini, carrot and honey muffins

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

11 Mar 2025

Zucchini schnitzel melts

A healthy, vegetarian twist on the classic schnitzel, ideal for any meal.

06 Jun 2025

Lentil vegetable stew

Perfect for a healthy, comforting meal on cooler days.

04 May 2025

Grilled mixed vegetables

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

18 Apr 2025

Low-carb sausage and zucchini casserole

Perfect for a healthy dinner option.

25 Apr 2025

Zucchini pasta

Topped with juicy cherry tomatoes and savory grated Parmesan, this meal is perfect for a health-conscious yet indulgent dining experience.

24 May 2025

Balsamic-glazed steak rolls with roasted vegetables

Ideal for special occasions or a fancy night in.

31 May 2025

Baked parmesan zucchini with herbs and spices

Easy to prepare and absolutely delicious.

04 Apr 2025

Tomato, zucchini and capsicum gratin

Simple, nutritious, and bursting with flavor.

21 May 2025

Vegetable tray bake with roasted garlic dressing

Perfect for a healthy family meal or versatile side dish.

03 Jun 2025

Zucchini boats with lentil, spinach and mozzarella cheese

Easy to prepare, it's a great way to incorporate more vegetables and plant-based protein into your diet.

09 Apr 2025

Smoked salmon and zucchini fritters

Quick and easy to prepare with simple ingredients like eggs, olive oil, and self-raising flour, they're sure to become a favorite in your kitchen.

04 Apr 2025

Prosciutto meatloaf

Easy to prepare and ideal for family dinners.

07 Mar 2025

Grilled vegetable medley with garlic and herbs

Easy to prepare, this healthy side dish is a delicious addition to any meal.

15 Apr 2025

Sneaky veg pork rissoles

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

07 Apr 2025

Zucchini, carrot and cheddar fritters

Try this savory recipe that's crispy on the outside and tender on the inside.

05 Mar 2025

Zucchini & hummus

Try it now for a delightful blend of crisp textures and savory flavors.

09 Apr 2025

Zucchini with thyme and parsley

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

24 Apr 2025

Gluten-free pasta with tomatoes, zucchini and mozzarella

Quick and easy for a delicious weeknight dinner.

14 Apr 2025

Vegetable nuggets

Simple to prepare and packed with flavor, they’re sure to become a family favorite.

09 Mar 2025

Roasted vegetable tart

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

11 May 2025

Baked greek-style omelette (gluten-free)

Perfect for breakfast, brunch, or a light dinner.

28 Apr 2025

Zucchini quiche

Topped with grated parmesan cheese for a perfect finish.

09 Apr 2025

Grilled zucchini and red pepper salad with basil and brown sugar vinaigrette

Easy to make and bursting with fresh, vibrant flavors, this salad is an ideal side dish or light meal.

04 Mar 2025

Zucchini, dill & fetta fritters

Serve hot for the ultimate savory treat.

19 Apr 2025

Hibachi chicken and vegetable stir fry with white wine

Perfect for a quick dinner any night of the week.

22 Mar 2025

Potato salad with rocket and capers

A delightful and healthy salad perfect for any meal.

08 May 2025

Cheesy zucchini fritters with pumpkin and buttermilk mash

Perfect for a nutritious meal or snack.

10 Apr 2025

Beef kofta with zucchini, chilli and mint

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

17 Apr 2025

Vegetable tart with almond pastry

Ideal for a wholesome brunch or elegant dinner, this recipe combines wholesome ingredients and delightful textures for a savory treat that’s sure to impress.

17 Apr 2025

Veggie & cheese bake

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

22 Mar 2025

Basil pesto pasta with roasted vegetables

Quick, healthy, and absolutely delightful.

20 Apr 2025

Lemon garlic chicken zoodle bowl

Perfect for a light yet satisfying meal.

05 Apr 2025

Italian sausage zucchini boats

Try it tonight.

18 May 2025

Carrot & zucchini muffins

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

22 Apr 2025

Vegetable fritters

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

10 Apr 2025

Creamy shrimp pasta

Perfect for busy weeknights or an impressive weekend treat.

07 Jun 2025