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

Creamy vegan chili pasta

Ready in just under 30 minutes.

25 Apr 2025

Roast zucchini salad

Perfect for a refreshing side dish or a light, healthy meal.

06 May 2025

Mini frittatas with smoked salmon & creme fraiche

Easy to make and simply delicious.

11 Apr 2025

Parmesan zucchini spears

Ready in just minutes! 🌱🧀✨.

19 Mar 2025

Zucchini boats with cheddar cheese, onion, tomatoes and seasonings

Perfect for a healthy and flavorful meal.

24 Apr 2025

Zucchini, feta & dill frittata

Easy to prepare and loaded with flavor.

02 Mar 2025

Roast vegetable & ricotta tart

Perfectly seasoned with olive oil, salt, and pepper, it's a delicious and easy-to-make dish for any meal.

20 Apr 2025

Roasted vegetable frittata

Top it off with fresh basil leaves for a delightful finish.

08 Apr 2025

Potato and zucchini pie

Simple, wholesome ingredients making family dinners delightful and healthy.

21 May 2025

Greek-style chicken bake

Ready in just under an hour, it’s a delicious way to bring a taste of Greece to your table.

16 Apr 2025

Zucchini fritters with soy-vinegar sauce

Simple to make and sure to impress.

22 Apr 2025

Cinnamon-spiced banana zucchini overnight oats

Packed with fiber, protein, and healthy fats, it's a deliciously spiced way to start your day right.

16 May 2025

Zucchini & hummus

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

09 Apr 2025

Creamy shrimp pasta

Perfect for busy weeknights or an impressive weekend treat.

07 Jun 2025

Turkey & zucchini meatballs

Perfect for a healthy, protein-packed meal or appetizer! Ready in just 30 minutes.

14 May 2025

Apple veggie green smoothie

Enjoy a refreshing and healthy start with every sip.

03 Jun 2025

Pasta primavera

A perfect, light, and flavorful meal.

13 May 2025

Healthy pumpkin muffins

Perfect for a guilt-free snack or breakfast option that the whole family will love.

08 Apr 2025

Skinny chicken and vegetable frittata

Easy to make, low in fat, and bursting with flavor—give it a try today.

08 May 2025

Garlic zucchini shoestring fries

Easy to prepare and packed with flavor, they're sure to become a family favorite.

24 Apr 2025

Vegan chocolate oatmeal bowl

Start your day with a delicious and nutritious Vegan Chocolate Oatmeal Bowl! Packed with chia seeds, almond milk, multi-grain oatmeal, fresh zucchini, banana, dry cocoa powder, and a burst of juicy blueberries, this wholesome breakfast recipe is perfect for a healthy and energizing morning.

14 Jun 2025

Easy asian zucchini noodles

Ready in minutes, these zucchini noodles are tossed with savory onions and garlic for a satisfying dinner.

12 Apr 2025

Tuscan beef steaks with char-grilled vegetables

Perfect for a flavorful and nutritious dinner.

30 Mar 2025

Spaghetti with zucchini and cherry tomatoes

Perfect for a light, flavorful meal.

25 May 2025

Tomato and bread soup

This comforting bowl is perfect for a cozy meal.

21 Mar 2025

Steaks with ratatouille

Perfect for dinner parties or a special family dinner.

21 Mar 2025

Chargrilled vegetable and bread salad

Easy to prepare and bursting with flavor, it's a must-try for any veggie lover.

06 May 2025

Zucchini quiche

Topped with grated parmesan cheese for a perfect finish.

09 Apr 2025

Zucchini and mint ricotta pancakes with pea salad

Easy to make and utterly delicious, this dish is perfect for brunch or a light dinner.

09 Apr 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

Garlic and red pepper zucchini noodle stir-fry

Perfect for weeknight dinners or meal prepping.

11 Mar 2025

Vegetable and fish curry

Garnished with fresh coriander leaves, it's a flavorful and healthy dish perfect for any weeknight dinner.

05 May 2025

Low-carb sausage and zucchini casserole

Perfect for a healthy dinner option.

25 Apr 2025

Vegetable fritters

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

10 Apr 2025

Zucchini scramble with onion, red pepper and tomato sauce

Ready in minutes and full of flavor.

30 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

Vegetable quinoa pilaf

Discover how to make a delicious, veggie-packed quinoa pilaf today.

01 Apr 2025

Marinated chicken skewers

Perfect for a summer BBQ or a quick weeknight dinner.

17 May 2025

Sausage-stuffed zucchini with parmesan and herbs

Perfect for a healthy and comforting meal, it's an easy-to-follow recipe that brings gourmet flavor to your home kitchen.

19 Apr 2025