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

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.
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.
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.
Antioxidant Powerhouse
Loaded with antioxidants like vitamin C and beta-carotene, zucchini combats oxidative stress, reducing inflammation and protecting against chronic diseases.
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.
Supports Eye Health
Zucchini’s vitamin A and lutein content promote healthy vision and may reduce the risk of age-related macular degeneration.
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 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

Zucchini nutrition per 100g

Zucchini recipes