Zucchini

Zucchini (Cucurbita pepo) aka: courgettes, are long tube shaped vegetables with a thin outer green or yellow skin and crisp white inner flesh with small edible seeds in the center.

Health Benefits of Zucchini

Advertisement (Bad ad? How to mute ads)

How to choose Zucchini

Look for younger, smaller, and thinner zucchini as they will have a more tender texture and taste. Younger zucchini will also have smaller seeds making them easier to be eaten.

Climate and origin

Zucchini and squash originated in the Americas and are very hardy plants that will grow in cold temperate to subtropical climates. (Zones 3-11 in the U.S.)

Taste

Zucchini has a mildly fragrant taste that is slightly sweet. Raw it has a crisp texture, and cooked it has a mushy texture.

Miscellaneous information

The flowers of zucchini are edible, have a bitter taste, crunchy texture, and are a great way to dress up a plate for a fancy meal.

Similar tasting produce

Summer squash, Eggplant

Natural vitamins, minerals, and nutrients found in Zucchini + Complete Nutrition Facts

Vitamin B6 | Vitamin B9 (Folate, Folic Acid) | Vitamin C | Manganese | Potassium |

Click here to compare these nutrition facts with other vegetables.
Nutrition Facts
Squash summer zucchini include
Serving Size 100g
Calories 17
% Daily Value*
Total Fat 0.32g0%
    Saturated Fat 0.084g0%
Cholesterol 0mg~%
Sodium 8mg0%
Total Carbohydrate 3.1g1%
    Dietary Fiber 1g4%
    Sugar 2.5g~
Protein 1.2g~
Vitamin A4%Vitamin C30%
Calcium2%Iron2%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vitamins  %DV
Vitamin A 200IU4%
    Retinol equivalents 10μg~
    Retinol 0μg~
    Alpha-carotene 0μg~
    Beta-carotene 120μg~
    Beta-cryptoxanthin 0μg~
Vitamin C 17.9mg30%
Vitamin D 0IU (0μg)~%
    D2 Ergocalciferol ~IU (~μg)
    D3 Cholecalciferol ~IU (~μg)
Vitamin E 0.12mg1%
Vitamin K 4.3μg5%
    K1 - Dihydrophylloquinone ~μg~
    K2 - Menaquinone-4 ~μg~
Vitamin B12 0μg~%
Thiamin 0.045mg3%
Riboflavin 0.094mg6%
Niacin 0.451mg2%
Pantothenic acid 0.204mg2%
Vitamin B6 0.163mg8%
Folate 24μg6%
    Folic Acid 0μg~
    Food Folate 24μg~
    Dietary Folate Equivalents 24μg~
Choline 9.5mg~
Lycopene 0μg~
Lutein+Zeaxanthin 2125μg~
Minerals  %DV
Calcium 16mg2%
Iron 0.37mg2%
Magnesium 18mg5%
Phosphorus 38mg4%
Sodium 8mg0%
Potassium 261mg7%
Zinc 0.32mg2%
Copper 0.053mg3%
Manganese 0.177mg9%
Selenium 0.2μg0%
Water 94.79g~
Ash 0.58g~
Fatty Acids
Omega 3 to Omega 6 Ratio2.03
Omega 6 to Omega 3 Ratio0.49
Total Omega 3s61mg
18D3 Linolenic61mg
18D3CN3 Alpha Linolenic(ALA)61mg
18D4 Stearidonic (SDA)0mg
20D3N3 Eicosatrienoic0mg
20D5 Eicosapentaenoic(EPA)0mg
22D5 Docosapentaenoic(DPA)0mg
22D6 Docosahexaenoic(DHA)0mg
Total Omega 6s30mg
18D230mg
18D2CN6 Linoleic(LA)30mg
18D2CLA Conjugated Linoleic(CLA)30mg
18D3CN6 Gamma-linolenic (GLA)0mg
20D2CN6 Eicosadienoic0mg
20D3N6 Di-homo-gamma-linolenic (DGLA)0mg
20D4N6 Arachidonic (AA)~mg
22D4 Adrenic (AA)0mg
Essential Amino Acids  %RDI
Histidine 26mg4%
Isoleucine 44mg3%
Leucine 71mg3%
Lysine 67mg3%
Methionine 18mg2%
Phenylalanine 43mg5%
Threonine 29mg3%
Tryptophan 10mg4%
Valine 54mg3%
Stats
Percent of Daily CalorieTarget
(2000 calories)
0.85%
Percent Water Composition 94.8%
Protein to Carb Ratio (g/g) 0.39


Advertisement (Bad ad? How to mute ads)




Disqus Comments
  1. Office Of Dietary Supplements Fact Sheet: Folate
  2. Doshi SN, McDowell IF, Moat SJ, Payne N, Durrant HJ, Lewis MJ, Goodfellos J. Folic acid improves endothelial function in coronary artery disease via mechanisms largely independent of homocysteine. Circulation. 2002;105:22-6.
  3. Doshi SN, McDowell IFW, Moat SJ, Lang D, Newcombe RG, Kredean MB, Lewis MJ, Goodfellow J. Folate improves endothelial function in coronary artery disease. Arterioscler Thromb Vasc Biol 2001;21:1196-1202.
  4. Wald DS, Bishop L, Wald NJ, Law M, Hennessy E, Weir D, McPartlin J, Scott J. Randomized trial of folic acid supplementation and serum homocysteine levels. Arch Intern Med 2001;161:695-700.
  5. Jennings E. Folic acid as a cancer preventing agent. Med Hypothesis 1995;45:297-303.
  6. Freudenheim JL, Grahm S, Marshall JR, Haughey BP, Cholewinski S, Wilkinson G. Folate intake and carcinogenesis of the colon and rectum. Int J Epidemiol 1991;20:368-74.
  7. Giovannucci E, Stampfer MJ, Colditz GA, Hunter DJ, Fuchs C, Rosner BA, Speizer FE, Willett WC. Multivitamin use, folate, and colon cancer in women in the Nurses' Health Study. Ann Intern Med 1998;129:517-24.
  8. A Paoloni-Giacobino, R Grimble, C Pichard. Genetics and nutrition. Clinical Nutrition Volume 22, Issue 5, Pages 429-435 (October 2003)
  9. Corradaa MM, Kawasab CH, Hallfrischc J, Mullerd D, Brookmeyere R. Reduced risk of Alzheimer?s disease with high folate intake: The Baltimore Longitudinal Study of Aging. Alzheimer's and Dementia Volume 1, Issue 1, Pages 11-18 (July 2005).
  10. Wang HX, Wahlin Å, Basun H, Fastbom J, Winblad B, Fratiglioni L. Vitamin B12 and folate in relation to the development of Alzheimer?s disease. Neurology May 8, 2001 vol. 56 no. 9 1188-1194.
  11. Leach RM, Harris ED. Manganese. In: O'Dell BL, Sunde RA, eds. Handbook of nutritionally essential minerals. New York: Marcel Dekker, Inc; 1997:335-355.
  12. Freeland-Graves J, Llanes C. Models to study manganese deficiency. In: Klimis-Tavantzis DL, ed. Manganese in health and disease. Boca Raton: CRC Press, Inc; 1994.
  13. Reginster JY, Strause LG, Saltman P, Franchimont P. Trace elements and postmenopausal osteoporosis: a preliminary study of decreased serum manganese. Med Sci Res. 1988;16:337-338.
  14. Odabasi E, Turan M, Aydin A, Akay C, Kutlu M. Magnesium, zinc, copper, manganese, and selenium levels in postmenopausal women with osteoporosis. Can magnesium play a key role in osteoporosis? Ann Acad Med Singapore. 2008;37(7):564-567.
  15. Keen CL, Zidenberg-Cherr S. Manganese. In: Ziegler EE, Filer LJ, eds. Present Knowledge in Nutrition. 7th ed. Washington D.C.: ILSI Press; 1996:334-343.
  16. Carl GF, Gallagher BB. Manganese and epilepsy. In: Klimis-Tavantzis DL, ed. Manganese in health and disease. Boca Raton: CRC Press, Inc; 1994:133-157.
  17. Blaurock-Busch, E. Wichtige Nahrstoffe fur Gesunde Haut und Haare, Kosmetik Internat. 3/87.
  18. Collipp, P.J., et al. Manganese in infant formulas and learning disability. Ann. Nutr. Metab. 27(6):488-494, 1983.
  19. Office of Dietary Supplements Fact Sheet: Vitamin B6
  20. New SA, Bolton-Smith C, Grubb DA, Reid DM. Nutritional influences on bone mineral density: a cross-sectional study in premenopausal women. Am J Clin Nutr. 1997;65(6):1831-1839.
  21. New SA, Robins SP, Campbell MK, et al. Dietary influences on bone mass and bone metabolism: further evidence of a positive link between fruit and vegetable consumption and bone health? Am J Clin Nutr. 2000;71(1):142-151.
  22. Tucker KL, Hannan MT, Chen H, Cupples LA, Wilson PW, Kiel DP. Potassium, magnesium, and fruit and vegetable intakes are associated with greater bone mineral density in elderly men and women. Am J Clin Nutr. 1999;69(4):727-736.
  23. Ascherio A, Rimm EB, Hernan MA, et al. Intake of potassium, magnesium, calcium, and fiber and risk of stroke among US men. Circulation. 1998;98(12):1198-1204.
  24. Iso H, Stampfer MJ, Manson JE, et al. Prospective study of calcium, potassium, and magnesium intake and risk of stroke in women. Stroke. 1999;30(9):1772-1779.
  25. Fang J, Madhavan S, Alderman MH. Dietary potassium intake and stroke mortality. Stroke. 2000;31(7):1532-1537.
  26. Bazzano LA, He J, Ogden LG, et al. Dietary potassium intake and risk of stroke in US men and women: National Health and Nutrition Examination Survey I epidemiologic follow-up study. Stroke. 2001;32(7):1473-1480.
  27. Green DM, Ropper AH, Kronmal RA, Psaty BM, Burke GL. Serum potassium level and dietary potassium intake as risk factors for stroke. Neurology. 2002;59(3):314-320.
  28. Barri YM, Wingo CS. The effects of potassium depletion and supplementation on blood pressure: a clinical review. Am J Med Sci. 1997;314(1):37-40.
  29. Hajjar IM, Grim CE, George V, Kotchen TA. Impact of diet on blood pressure and age-related changes in blood pressure in the US population: analysis of NHANES III. Arch Intern Med. 2001;161(4):589-593.
  30. Appel LJ, Moore TJ, Obarzanek E, et al. A clinical trial of the effects of dietary patterns on blood pressure. DASH Collaborative Research Group. N Engl J Med. 1997;336(16):1117-1124.
  31. Gennari FJ. Hypokalemia. N Engl J Med. 1998;339(7):451-458.
  32. http://lpi.oregonstate.edu/infocenter/minerals/potassium/potassiumrefs.html
  33. Office of Dietary Suppliments Face Sheet: Vitamin C
  34. Gokce N, Keaney JF, Jr., Frei B, et al. Long-term ascorbic acid administration reverses endothelial vasomotor dysfunction in patients with coronary artery disease. Circulation. 1999;99(25):3234-3240.
  35. Audera, C (2001). "Mega-dose vitamin C in treatment of the common cold: a randomised controlled trial". Medical Journal of Australia 389: 175.
  36. Hemilä, Harri; Chalker, Elizabeth; Douglas, Bob; Hemilä, Harri (2007). "Vitamin C for preventing and treating the common cold". Cochrane database of systematic reviews (Online) (3): CD000980
  37. Fleming DJ, Tucker KL, Jacques PF, Dallal GE, Wilson PW, Wood RJ (December 2002). "Dietary factors associated with the risk of high iron stores in the elderly Framingham Heart Study cohort". The American Journal of Clinical Nutrition 76 (6): 1375?84.
  38. Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids. Washington, DC: National Academy Press, 2000.
  39. Weinstein M, Babyn P, Zlotkin S. An orange a day keeps the doctor away: scurvy in the year 2000. Pediatrics 2001;108:E55.
  40. Hoffman FA. Micronutrient requirements of cancer patients. Cancer. 1985;55 (1 Suppl):295-300.
  41. Deicher R, Hörl WH. Vitamin C in chronic kidney disease and hemodialysis patients. Kidney Blood Press Res 2003;26:100-6.