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 Zucchinis
Zucchini is a versatile and highly nutritious summer squash native to Central America, although it is widely associated with Mediterranean cuisine. Botanically classified as a fruit, it is used as a vegetable in numerous dishes, including soups, salads, stir-fries, and baked goods. Zucchini is low in calories, with just 17 calories per 100 grams, and contains essential nutrients such as dietary fiber, vitamin C, and small amounts of protein, iron, and calcium. Its mild flavor and tender texture make it a popular ingredient worldwide in healthy, low-calorie meals.
Health Benefits
- Supports immune health due to its high vitamin C content (17.9 mg per 100 grams).
- Aids digestion through its dietary fiber content, which is nearly 1 gram per 100 grams.
- Contributes to bone health with calcium content of 17 mg per 100 grams.
- Helps prevent oxidative stress because of its antioxidants like vitamin C.
- Low calorie and carbohydrate levels make it ideal for weight management.
Dietary Considerations
Selection and Storage
Store zucchini in a perforated plastic bag in the refrigerator for up to 5 days to maintain freshness. Avoid washing before storage, as excess moisture can lead to spoilage.
Common Questions About Zucchinis Nutrition
What is the nutritional content of zucchini?
Zucchini is low in calories, with around 17 calories per 100 grams, and provides 1.2 grams of protein, 3.1 grams of carbohydrates, and 0.3 grams of fat. It contains 1 gram of fiber and 2.2 grams of natural sugars, making it a nutritious, low-calorie food option. Zucchini is also a good source of vitamins like vitamin C and potassium.
Is zucchini suitable for a keto or low-carb diet?
Yes, zucchini is an excellent choice for both keto and low-carb diets due to its low carbohydrate content. It contains only 3.1 grams of carbs per 100 grams, with nearly 1 gram of fiber, resulting in a net carb count of about 2 grams.
What are the health benefits of eating zucchini?
Zucchini is rich in antioxidants, including lutein and zeaxanthin, which support eye health. It is also a hydrating vegetable with a high water content and provides essential nutrients like potassium and vitamin C. Additionally, its low-calorie and high-fiber profile may aid digestion and weight management.
What is the recommended portion size for zucchini?
A standard serving size of zucchini is about 1 cup, which equals roughly 130 grams of raw zucchini. This serving provides approximately 22 calories, 1.6 grams of protein, and 2.6 grams of net carbs, making it a suitable portion for most diet plans.
How does zucchini compare to other summer squash?
Zucchini is similar to other summer squash in terms of its nutritional content, offering low calories and carbs. However, zucchini has a slightly firmer texture and milder flavor compared to yellow squash, making it versatile in recipes like zoodles, stir-fries, or grilling.
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.
