1 serving (100 grams) contains 20 calories, 1.5 grams of protein, 0.4 grams of fat, and 3.1 grams of carbohydrates.
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Nutrition Information
Calories |
40 | ||
|---|---|---|---|
% 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 | 6.2 g | 2% | |
| Dietary Fiber | 2.2 g | 7% | |
| Sugars | 4.8 g | ||
| protein | 3 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 32 mg | 2% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 522 mg | 11% | |
* 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 Steamed zucchini
Steamed zucchini is a simple yet nutritious dish made by lightly cooking zucchini, a summer squash native to Central America and Italy, popular in Mediterranean cuisine. Zucchini is low in calories, with only about 20 calories per cup when steamed, and high in water content, making it hydrating and ideal for weight management. It is rich in vitamins A, C, and K, potassium, and antioxidants like lutein and zeaxanthin, which promote overall health. Steaming zucchini helps preserve its nutritional content by avoiding the high heat and oil associated with other cooking methods. It has a mild, slightly earthy flavor and tender texture that complements various dishes or stands alone as a healthy side dish.
Health Benefits
- Supports eye health due to lutein and zeaxanthin, known antioxidants that protect against age-related macular degeneration.
- Boosts immunity with vitamin C, which aids in collagen production and protects against oxidative stress.
- Promotes heart health with potassium, supporting healthy blood pressure levels and balanced electrolytes.
Dietary Considerations
Selection and Storage
Store whole zucchini in a cool, dry place or the refrigerator for up to one week. For steaming, wash thoroughly and slice before cooking to preserve nutrients and flavor.
Common Questions About Steamed zucchini Nutrition
Is steamed zucchini high in protein?
Steamed zucchini is not particularly high in protein; it contains about 1 gram of protein per 100 grams. While it is a low-protein food, it makes an excellent addition to meals that include other protein-rich ingredients.
Can I eat steamed zucchini on a keto diet?
Yes, steamed zucchini is an excellent option for a keto diet. It is very low in carbohydrates, containing only about 3.1 grams of net carbs per 100 grams, making it ideal for low-carb meal plans.
What are the health benefits of steamed zucchini?
Steamed zucchini is rich in essential nutrients like vitamin A, vitamin C, potassium, and antioxidants, which support eye health, boost the immune system, and help manage blood pressure. It is also low in calories—just 17 calories per 100 grams—and high in water content, making it great for hydration and weight management.
What is the recommended serving size for steamed zucchini?
A standard serving size for steamed zucchini is about 1 cup (roughly 150 grams), which provides around 25 calories, 2 grams of fiber, and a wealth of vitamins. This portion size complements most balanced diets while fitting comfortably into calorie-conscious meal plans.
How does steamed zucchini compare to roasted zucchini?
Steamed zucchini retains more water and fewer calories compared to roasted zucchini, as roasting can concentrate its sugars slightly. Steamed zucchini is softer with a milder flavor, while roasting highlights its natural sweetness and adds a caramelized texture. Both methods are healthy, but roasting may require added oils, influencing calorie content.
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.
