1 serving (100 grams) contains 17 calories, 1.2 grams of protein, 0.3 grams of fat, and 3.1 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
39.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.7 g | 0% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 18.4 mg | 0% | |
| Total Carbohydrates | 7.1 g | 2% | |
| Dietary Fiber | 2.3 g | 8% | |
| Sugars | 5.8 g | ||
| protein | 2.8 g | 5% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 36.9 mg | 2% | |
| Iron | 0.9 mg | 5% | |
| Potassium | 601.4 mg | 12% | |
* 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 Zucchine
Zucchini, also known as courgette, is a summer squash originating from the Americas but widely used in Italian cuisine. It is often featured in Mediterranean dishes such as ratatouille or pasta sauces. With a mild flavor and tender texture, zucchini is versatile in cooking, whether grilled, sautéed, spiralized into noodles, or baked into goods. Nutritionally, zucchini is low in calories (17 per 100g), rich in hydration due to its high water content, and contains essential vitamins and minerals such as Vitamin C (17.9 mg), potassium, and fiber. This makes it a healthful ingredient in meals and snacks, especially for those focusing on weight management or nutrient-dense food options.
Health Benefits
- Supports immune health due to high Vitamin C content (17.9 mg per 100g), which enhances immune function and skin health.
- Promotes digestion thanks to its fiber content (1 g per 100g), aiding in bowel regularity.
- Maintains heart health through potassium, which helps regulate blood pressure and electrolyte balance.
- Contains lutein and zeaxanthin, antioxidants that support eye health and reduce the risk of age-related macular degeneration.
- Low calorie density (17 kcal per 100g) makes zucchini ideal for weight management while providing substantial nutrients.
Dietary Considerations
Selection and Storage
Store zucchini unwashed in the refrigerator for up to one week, preferably in a perforated bag to maintain airflow. Wash just before use to prevent premature spoilage from excess moisture.
Common Questions About Zucchine Nutrition
Is zucchini high in protein?
Zucchini is not particularly high in protein, as it contains only 1.2 grams of protein per 100 grams. While it is not a significant source of protein, it can still contribute to your overall intake when paired with other foods.
Can I eat zucchini on a keto diet?
Yes, zucchini is an excellent choice for a keto diet due to its low carbohydrate content. With just 3.1 grams of carbs per 100 grams (and 1 gram of fiber), its net carbs are approximately 2.1 grams, making it a keto-friendly vegetable.
What are the health benefits of zucchini?
Zucchini is low in calories (17 calories per 100 grams) and rich in vitamins like vitamin C and antioxidants, which support immune health and reduce inflammation. Additionally, its fiber content aids digestion and supports gut health. It’s also hydrating due to its high water content.
How much zucchini should I eat per serving?
A typical serving size of zucchini is about 1 medium zucchini, which weighs roughly 200 grams. This serving provides around 34 calories, 2.4 grams of protein, 6.2 grams of carbs, and 2 grams of fiber, making it a nutrient-dense addition to meals.
How does zucchini compare to cucumber in nutrition and use?
Zucchini and cucumber are similar in calories and water content, but zucchini contains slightly more carbohydrates and fiber. Zucchini is better suited for cooked dishes like stir-fries or zoodles, whereas cucumber is typically consumed raw in salads or as a snack.
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.
