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

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

Zucchini turkey burgers with lettuce and tomato on a bun

Perfect for a nutritious and satisfying meal.

02 May 2025

Japanese noodle fritters

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

17 May 2025

Oregano and lemon chicken with zucchini and sweet potato salad

Perfect for a nutritious and satisfying meal that's easy to prepare.

02 Mar 2025

Thai-style curried fish

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

30 May 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

Crustless quiche

Simple ingredients, vibrant flavors, and no crust make it an easy, low-carb, and wholesome meal option.

23 Mar 2025

Zucchini scramble with onion, red pepper and tomato sauce

Ready in minutes and full of flavor.

30 May 2025

Pan fried vegetables

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

18 Apr 2025

Parmesan zucchini spears

Ready in just minutes! 🌱🧀✨.

19 Mar 2025

Warm and fudgy chocolate chip zucchini bread

Ideal for breakfast, dessert, or a cozy snack.

21 Apr 2025

Zucchini fritters with mint yoghurt

Perfect for appetizers or a light lunch.

04 Jun 2025

Honey pistachio couscous

A hint of sweet honey and savory olives brings this vibrant, nutritious dish to life—perfect for any meal.

24 Mar 2025

Cauliflower pizza with chilli chicken and feta

Perfect for a guilt-free dinner that satisfies your cravings.

17 Mar 2025

Coriander chicken curry

Perfect for a wholesome meal packed with flavors.

23 Apr 2025

Ratatouille with olives and herbs

Perfect for a cozy dinner or a gourmet side dish.

09 Mar 2025

Meatballs and zucchini noodles

Ideal for a weeknight dinner, it's a low-carb alternative to traditional pasta that doesn't compromise on taste.

25 May 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

Zucchini pasta with garlic and cherry tomatoes

Perfect for a quick, flavorful dinner.

23 Apr 2025

Meatballs

These juicy and flavorful meatballs are a delightful addition to any meal.

17 Mar 2025

Zucchini alfredo with parmesan cheese

This quick and easy recipe offers a healthy twist on traditional Alfredo, perfect for a light, yet satisfying meal.

22 Mar 2025

White chicken chili with vegetables and beans

This balanced, protein-packed meal is a delicious twist on traditional chili, perfect for cozy dinners or game day gatherings.

09 Mar 2025

Stuffed zucchini

Enjoy a nutritious, flavorful, and comforting meal in every bite.

15 Apr 2025

Zucchini & feta pie

Perfect for a family dinner or a picnic treat, this recipe is a delightful way to enjoy seasonal vegetables with a cheesy twist.

20 Mar 2025

Cheesy zucchini fritters with pumpkin and buttermilk mash

Perfect for a nutritious meal or snack.

10 Apr 2025

Zucchini spaghetti with pea pesto

Perfect for dinner.

12 May 2025

Creamy shrimp pasta

Perfect for busy weeknights or an impressive weekend treat.

07 Jun 2025

Mexican sausage rolls

Simple, delicious, and uniquely Mexican.

14 Apr 2025

Baked parmesan zucchini with herbs and spices

Easy to prepare and absolutely delicious.

04 Apr 2025

Chunky minestrone

Perfect for a cozy meal any day of the week.

23 May 2025

Tomato, zucchini and capsicum gratin

Simple, nutritious, and bursting with flavor.

21 May 2025

Ratatouille with peppered steak

Perfectly seasoned with olive oil, vinegar, and a touch of sugar for a delightful balance, this dish is a delicious and nutritious meal that will impress any guest.

23 Mar 2025

Fresh fiesta salad

Perfectly seasoned with garlic powder, ground cumin, and lemon juice, this healthy, refreshing salad is ideal for any occasion.

02 Mar 2025

Vegetarian quinoa chili

Whether you're a seasoned vegetarian or just looking to incorporate more plant-based meals into your diet, this quinoa chili recipe will become a household favorite.

26 May 2025

Tomato and zucchini clafoutis

Simple, wholesome, and delicious.

17 Mar 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

Vegetable egg bake with cheddar cheese

Easy to make and packed with flavor and protein to start your day right.

03 Mar 2025

Zucchini, carrot and cheddar fritters

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

05 Mar 2025

Ratatouille with poached egg

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

12 Mar 2025

Ratatouille

Ready in under an hour.

30 Apr 2025