1 serving (196 grams) contains 33 calories, 2.4 grams of protein, 0.6 grams of fat, and 6.1 grams of carbohydrates.
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Nutrition Information
Calories |
39.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.7 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 14.5 mg | 0% | |
| Total Carbohydrates | 7.3 g | 2% | |
| Dietary Fiber | 2.4 g | 8% | |
| Sugars | 3.7 g | ||
| protein | 2.9 g | 5% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 39.8 mg | 3% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 616.9 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 Medium zucchini
Zucchini, also known as courgette, is a summer squash originating from the Americas but commonly associated with Italian cuisine. It is a versatile vegetable, often used in stir-fries, soups, or spiralized as a low-carb alternative to pasta. A medium zucchini (about 196 grams) provides roughly 33 calories, 2 grams of fiber, 2.4 grams of protein, and less than 1 gram of fat. It is also rich in water (over 90%), making it an excellent hydrating food. Zucchini is a good source of vitamin C, potassium, manganese, and antioxidants like lutein and zeaxanthin, which are beneficial for health.
Health Benefits
- Supports eye health due to its lutein and zeaxanthin content, two antioxidants that protect against age-related macular degeneration.
- Promotes heart health with potassium, which helps regulate blood pressure and reduce risk of cardiovascular disease.
- Boosts immune function through its high vitamin C content, a nutrient critical for immune defense.
Dietary Considerations
Selection and Storage
Store zucchinis unwashed in a plastic or perforated bag in the refrigerator crisper drawer for up to 5-7 days. Avoid cutting until ready to use, as they lose freshness quickly after being sliced.
Common Questions About Medium zucchini Nutrition
Is medium zucchini high in protein?
A medium zucchini (approximately 200 grams) contains about 1.5 grams of protein, which is relatively low. While it's not a significant source of protein, zucchini provides other nutritional benefits such as fiber, vitamins, and minerals.
Can I eat medium zucchini on a keto diet?
Yes, zucchini is an excellent choice for a keto diet. A medium zucchini has about 33 calories and only 6 grams of total carbohydrates, with 2 grams of fiber, resulting in a net carb count of 4 grams, making it low in carbs and keto-friendly.
What are the health benefits of eating medium zucchini?
Zucchini is rich in antioxidants like lutein and zeaxanthin, which support eye health. It is also high in vitamins C and B6, potassium, and manganese. Its high water and fiber content support digestion and hydration, while being low in calories, which can aid weight management.
How much medium zucchini should I eat in one serving?
One medium zucchini is considered a standard serving size, which is about 200 grams. This portion provides 33 calories, 6 grams of carbohydrates, 2.1 grams of dietary fiber, and various vitamins and minerals, making it a healthy part of a meal or snack.
How does medium zucchini compare to cucumbers in terms of nutrition?
While zucchini and cucumbers are similar in appearance, zucchini is slightly more nutrient-dense. A medium zucchini contains more calories (33 vs. 24), more fiber (2.1 grams vs. 0.8 grams), and higher levels of vitamins and minerals, such as vitamin C and potassium. However, cucumbers are higher in water content, making them very hydrating.
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.
