Zucchini — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Zucchini nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 17 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 3 g | 1.09% |
| Fiber | 1 g | 3.57% |
| Sugars | 3 g | 6% |
| Glycemic Index | 15 | - |
| Protein | 1 g | 2% |
| Sodium | 8 mg | 0.35% |
| Total Fat | 0 | - |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
17
🍏 Low-Calorie Foods
15
🟢 Low Glycemic Index
Zucchini facts & tips
Health benefits
- Low in calories, making it a nutritious option for weight management and overall health.
- Rich in vitamins and minerals such as Vitamin C, Vitamin A, potassium, and folate, which support overall health and well-being.
- High in fiber, promoting digestive health, regular bowel movements, and maintaining a healthy gut microbiome.
- Contains antioxidants such as beta-carotene, lutein, and zeaxanthin, which help protect the body from free radicals and support eye health.
- Versatile in cooking, making it easy to incorporate into a variety of dishes, from salads to stir-fries to baked goods.
Health risks
- Potential for digestive discomfort such as bloating or gas when consumed in large quantities, particularly in raw form due to its high water and fiber content.
- Risk of contamination with harmful bacteria such as E. coli or Salmonella, particularly in raw zucchini that is not properly washed or handled.
- Low calorie content while beneficial for weight management, may not provide enough satiety when eaten alone, leading to potential overeating of other foods.
- Potential for pesticide residue on conventionally grown zucchini, which can pose health risks if not properly washed or sourced from organic suppliers.
How to choose zucchini
Zucchini should be firm and heavy for its size, with a vibrant green color and a smooth, unblemished skin. The stem should still be moist, indicating that the zucchini is fresh.
Avoid zucchini that feels soft or has a wrinkled texture, as it suggests the vegetable is dehydrated or overripe. Zucchini with cuts or decay spots should also be avoided, as they can harbor mold and spoil quickly.
How to store zucchini
Zucchini should be stored in the refrigerator, preferably in the crisper drawer. Refrigeration helps maintain its firmness and freshness for up to a week. Keeping it in a perforated plastic bag is ideal.
Excess moisture can cause zucchini to spoil quickly. Avoid washing it before storage to prevent mold growth. Always check for any signs of spoilage, such as soft spots or mold, before using.
✅ Extra Tip
How long does it last?
Zucchini can last for 1-2 weeks in the refrigerator. To keep it fresh, store it in a plastic bag or container in the crisper drawer. For longer storage, zucchini can be frozen for up to 10-12 months.
What to do with leftovers?
Leftover zucchini can be used in a variety of savory dishes. Slice it and add to salads, sandwiches, or wraps for a fresh and crunchy bite, or mix it into a stir-fry with vegetables and your choice of protein. Zucchini is also great when grilled or roasted and added to pasta dishes, where its mild flavor complements rich sauces.
Use zucchini in a zucchini bread or muffin recipe, where it adds moisture and texture, or mix it into a quiche or frittata with eggs, cheese, and herbs. If you have a lot of zucchini, consider making a batch of zucchini noodles by spiralizing the vegetable and serving it with your favorite sauce. Zucchini can also be stuffed with a mixture of grains, meat, and cheese for a hearty meal, or used as a topping for pizzas or flatbreads. For a quick snack, enjoy zucchini slices with hummus, guacamole, or your favorite dip, or toss them with olive oil and roast for a simple side dish.
👨⚕️️ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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