Zucchini and yellow squash

Vegetable

Item Rating: 83/100

1 serving (124 grams) contains 20 calories, 1.5 grams of protein, 0.4 grams of fat, and 3.5 grams of carbohydrates.

Nutrition Information

1 cup (248g)

Calories		40.0
% 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 g	2%
	Dietary Fiber	2.4 g	8%
	Sugars	5.0 g
protein		3.0 g	6%
Vitamin D		0 mcg	0%
Calcium		40.0 mg	3%
Iron		0.8 mg	4%
Potassium		560.0 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

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 7 cal (15.3%)

Protein: 12 cal (25.4%)

Carbs: 28 cal (59.3%)

About Zucchini and yellow squash

Zucchini and yellow squash, members of the summer squash family, are versatile vegetables originating from the Americas and widely used in global cuisines, particularly Mediterranean and Italian dishes. Both are low-calorie vegetables that are predominantly water (over 90%), making them hydrating and ideal for weight management. They offer a good source of vitamin C, potassium, manganese, and fiber while being naturally low in fat, cholesterol, and carbohydrates. These squashes are also rich in antioxidants like lutein and zeaxanthin, which are beneficial for eye health, and contain some B vitamins for energy metabolism.

Health Benefits

• Supports immunity with vitamin C, which helps protect cells and aids in collagen production.
• Promotes heart health due to its potassium content, helping regulate blood pressure levels.
• Improves digestion by providing dietary fiber that aids in maintaining gut health and regularity.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, paleo, keto

Selection and Storage

Store zucchini and yellow squash whole in a plastic bag in the refrigerator's crisper drawer, where they can last up to one week. Avoid washing prior to storage to prevent moisture-induced spoilage.

Common Questions About Zucchini and yellow squash Nutrition

Are zucchini and yellow squash low in calories?

Yes, both zucchini and yellow squash are very low in calories. A 1-cup serving of raw zucchini contains about 20 calories, while a 1-cup serving of yellow squash has roughly 18 calories. They are excellent choices for a low-calorie diet.

Can I eat zucchini and yellow squash on a keto diet?

Yes, zucchini and yellow squash are keto-friendly as they are low in net carbs. Zucchini contains about 3 grams of total carbs and 2 grams of net carbs per cup, while yellow squash has approximately 4 grams of total carbs and 2.8 grams of net carbs per cup, making them ideal for low-carb diets.

What are the health benefits of eating zucchini and yellow squash?

Zucchini and yellow squash are rich in vitamins such as vitamin A, vitamin C, and vitamin B6, as well as minerals like potassium and manganese. They are high in antioxidants, which help combat inflammation, and their fiber content supports digestion and gut health.

What is the recommended portion size for zucchini and yellow squash?

A typical serving size of zucchini or yellow squash is 1 cup, which weighs approximately 150 grams when raw. This portion provides low calories alongside essential nutrients, making it a great addition to meals like salads, soups, or stir-fries.

How does zucchini compare to yellow squash in terms of taste and preparation?

Zucchini has a mild, slightly sweet flavor and a soft texture when cooked, while yellow squash has a slightly nutty taste. Both can be grilled, sautéed, steamed, or spiralized, but yellow squash tends to have thinner, more delicate skin, making it cook slightly faster.

Data Sources & Scientific References