Zucchini

Zucchini, also known as courgette, is a summer squash that belongs to the Cucurbitaceae family. It typically has a tender texture and a mild flavor, making it a versatile ingredient in various dishes. The vegetable is usually harvested when immature, resulting in a more delicate taste and a thinner skin.

In culinary uses, zucchini can be prepared in numerous ways, including grilling, roasting, sautéing, and steaming. It can be eaten raw in salads or slaw, added to soups, or used as a low-carb substitute for pasta. Types of zucchini vary from standard green varieties to golden zucchini and striped types, each offering a slightly different flavor and aesthetic for dishes.

Zucchini nutrition is noteworthy; it is low in calories and rich in vitamins A and C, potassium, and dietary fiber. This makes zucchini a nutritious addition to meals. Additionally, it contains antioxidants, which are beneficial in supporting overall health.

To cook zucchini, it can be prepared quickly due to its soft texture, allowing for fast cooking methods. When storing zucchini, it should be kept in a cool, dry place and is best used within a week for optimal freshness. Avoid washing the zucchini until ready to use to prevent moisture build-up.

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 recipes

Prosciutto & zucchini pies with feta

Savory prosciutto & zucchini pies baked with feta cheese.

25 Dec 2025

Zucchini & basil frittata

A simple and flavorful Zucchini & Basil Frittata ready in one skillet.

09 Feb 2026

Skinny chicken and vegetable frittata

A healthy chicken and vegetable frittata for any meal.

26 Jan 2026

Creamy chicken and zucchini bake

A hearty creamy chicken and zucchini bake with vibrant veggies.

23 Jan 2026

Chargrilled zucchini, marinated feta & spring pea bruschetta

Delicious bruschetta with chargrilled zucchini and marinated feta.

25 Dec 2025

Vegan zoodles with yeast and veggies

Delicious vegan zoodles with sautéed veggies and nutritional yeast.

16 Nov 2025

Baked zucchini with lemon and mint

Easy baked zucchini with lemon and mint for a fresh dish.

01 Feb 2026

Teriyaki chicken & vegetable skewers

Grilled teriyaki chicken and veggies on skewers served with rice.

24 Jan 2026

Garlic zucchini rice

Delicious garlic zucchini rice with brown rice and cheddar cheese.

23 Dec 2025

Parmesan zucchini fries

Crispy baked Parmesan zucchini fries make a healthy snack.

27 Nov 2025

Greek-style chicken bake

A vibrant Greek-style chicken bake with lemon and veggies.

01 Jan 2026

Easy spicy chicken skewers

Grilled chicken skewers with a spicy marinade and fresh veggies.

30 Nov 2025

Roasted vegetable frittata

A hearty roasted vegetable frittata perfect for any meal.

23 Jan 2026

Roasted capsicum, rice and feta frittata

A tasty frittata with roasted capsicum, rice, and feta.

27 Jan 2026

Tuscan beef steaks with char-grilled vegetables

Enjoy Tuscan beef steaks with char-grilled vegetables.

09 Feb 2026

Chargrilled chicken escalopes

Enjoy marinated chargrilled chicken escalopes with zucchini and arugula.

30 Dec 2025

Cinnamon-spiced banana zucchini overnight oats

Healthy overnight oats with banana and zucchini.

14 Dec 2025

Eggplant and tomato medley bake

A vibrant eggplant and tomato bake with feta and basil.

15 Jan 2026

Japanese noodle fritters

Crispy Japanese noodle fritters with mixed vegetables.

24 Dec 2025

Chunky minestrone

Hearty and vegetable-packed chunky minestrone soup.

15 Nov 2025

Greek-style spaghetti bolognaise

A Mediterranean twist on classic spaghetti bolognese with lamb and feta.

18 Dec 2025

Turkish zucchini fritters with carrots and dill

Crispy Turkish zucchini fritters with dill and carrots.

20 Jan 2026

Zucchini & mushroom bake

A savory Zucchini & Mushroom Bake, hearty and easy to prepare.

29 Dec 2025

Mini frittatas with smoked salmon & creme fraiche

Savory mini frittatas with zucchini, smoked salmon, and crème fraîche.

29 Dec 2025

Ratatouille with fish

A healthy ratatouille dish featuring white fish and Mediterranean vegetables.

14 Nov 2025

Zucchini, feta & dill frittata

Enjoy a healthy zucchini, feta, and dill frittata for breakfast or brunch.

20 Jan 2026

Curried sausage rolls

Flavorful curried sausage rolls in flaky puff pastry.

19 Jan 2026

Cajun stir fry

Quick and vibrant Cajun stir fry with shrimp and sausage.

08 Dec 2025

10 minute ratatouille

Quick and vibrant 10-minute ratatouille packed with vegetables.

27 Nov 2025

Slow cooker vegetable soup

Enjoy a hearty Slow Cooker Vegetable Soup packed with veggies.

11 Nov 2025

Braised asparagus and zucchini with fetta

Delicious braised asparagus and zucchini with feta in chicken gravy.

30 Nov 2025

Zucchini and sweet potato zoodle bake

A healthy zoodle bake with sweet potatoes, zucchini, and cheese.

12 Dec 2025

Pumpkin, zucchini and feta frittata

A tasty frittata with pumpkin, zucchini, and feta cheese.

30 Dec 2025

Turkey & zucchini meatballs

Healthy Turkey & Zucchini Meatballs with a zesty yogurt sauce.

16 Dec 2025

Potato salad with rocket and capers

A refreshing potato salad with arugula and capers.

06 Jan 2026

Garlic-infused zucchini noodles with cherry tomatoes and spices

Quick garlic zucchini noodles with cherry tomatoes and spices.

25 Nov 2025

Pan-fried chicken with mozzarella, mint and prosciutto

Delicious pan-fried chicken topped with mozzarella and prosciutto.

01 Jan 2026

Lamb and spinach patties with chickpea salad

Savory lamb and spinach patties served with chickpea salad.

19 Dec 2025

Roasted vegetable and olive salsa

A vibrant roasted vegetable and olive salsa for snacks or toppings.

24 Nov 2025

Chargrilled vegetables

Healthy chargrilled vegetables with olive oil, perfect for any meal.

11 Feb 2026