1 serving (124 grams) contains 21 calories, 1.5 grams of protein, 0.4 grams of fat, and 3.9 grams of carbohydrates.
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Nutrition Information
Calories |
42 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.8 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 16 mg | 0% | |
| Total Carbohydrates | 7.8 g | 2% | |
| Dietary Fiber | 2.4 g | 8% | |
| Sugars | 5.4 g | ||
| protein | 3.0 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 42 mg | 3% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 650.0 mg | 13% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Grated zucchini
Grated zucchini is a versatile ingredient derived from zucchini, a summer squash native to the Americas and popularized in Italian cuisine. Known for its mild flavor and tender texture, zucchini is low in calories and rich in essential nutrients. It contains significant amounts of vitamins A and C, potassium, magnesium, and dietary fiber. A 100-gram serving provides approximately 17 calories, 1.2 grams of protein, and 3 grams of carbohydrates, making it ideal for light, nutrient-dense dishes. Zucchini is hydrating due to its high water content (nearly 95%) and can enhance everything from baked goods to savory dishes. Grating zucchini allows for even dispersion in recipes, ensuring its nutritional benefits are incorporated seamlessly into meals.
Health Benefits
- Supports immune function due to its high vitamin C content (20% DV per 100 grams).
- Promotes heart health with potassium (261 mg per 100 grams) aiding in blood pressure regulation.
- Improves digestion thanks to dietary fiber, which supports gut health and regular bowel movements.
- Boosts eye health through lutein and zeaxanthin, antioxidants found in zucchini.
- Hydration benefits from zucchini's 95% water content, essential for overall cellular function.
Dietary Considerations
Selection and Storage
Store grated zucchini in an airtight container in the refrigerator for up to 3 days. Excess moisture can be removed by blotting it with a paper towel before use. For longer storage, freeze grated zucchini in portions for up to 3 months.
Common Questions About Grated zucchini Nutrition
Is grated zucchini high in nutritional content?
Grated zucchini is low in calories, with about 20 calories per cup. It is rich in vitamins like vitamin C and vitamin A, provides about 1 gram of protein, and contains fiber and important minerals like potassium and manganese.
Can I eat grated zucchini on a keto or low-carb diet?
Yes, grated zucchini is an excellent choice for keto or low-carb diets. It has only about 3 grams of total carbs per cup, with around 2 grams being net carbs, making it a great low-carb vegetable option.
What are the health benefits or concerns associated with grated zucchini?
Grated zucchini is highly hydrating and supports digestion due to its water and fiber content. It is also a good source of antioxidants, which help combat inflammation. There are no major concerns unless you have specific sensitivities to squash family vegetables.
How much grated zucchini is recommended per serving?
A typical serving size of grated zucchini is about 1 cup, which is sufficient for most recipes and provides a light, nutrient-dense addition to meals. You can adjust portions based on your dietary goals or the dish you're preparing.
How does grated zucchini compare to other grated vegetables like carrots or potatoes?
Grated zucchini is significantly lower in calories and carbs compared to grated carrots or potatoes. For instance, carrots have about 50 calories and 12 grams of carbs per cup, while potatoes have around 110 calories and 26 grams of carbs, making zucchini a lighter, low-carb alternative.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
