1. Zucchini Facts
2. Types of Zucchini
3. Zucchini Nutritional value
4. Zucchini Health Benefits
Officially, zucchini (Cucurbita pepo), or courgettes are a summer squash plant. Like all marrow squashes it is considered a fruit. However MOST generally treat it as a vegetable, usually cooked and eaten as a savory dish or accompaniment. The flowers are also edible and are often deep-fried and/or eaten stuffed.
History and Origin
Zucchini, like all squash, has its ancestry in the Americas, specifically Mesoamerica.
C. pepo is one of the oldest, if not the oldest domesticated species. The oldest known locations are in southern Mexico in Oaxaca 8,000–10,000 years ago and Ocampo, Tamaulipas, Mexico about 7,000 years ago.
- • Blackjack (dark green)
- • Black Beauty (dark green)
- • Lebanese Zucchini (light green)
- • Golden Zucchini
- • Round Zucchini (‘Rondo’)
Vegetables " Zucchini "
Nutritional value per 100 g
Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt
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Nutrient ( Proximate's )
|
Unit
|
Value
|
Daily Value %
|
|
Energy
|
kcal
|
15 | 0.007% |
|
Protein
|
g
|
1.14 | 2.2% |
|
Total lipid (fat)
|
g
|
0.36 | 0.4% |
|
Carbohydrate, by difference
|
g
|
2.69 | 9.7% |
|
Fiber, total dietary
|
g
|
1.0 | 3.5% |
|
Sugars, total
|
g
|
1.71
|
|
|
Minerals
|
|||
|
Calcium, Ca
|
mg
|
18 | 1.3% |
|
Iron, Fe
|
mg
|
0.37 | 2% |
|
Magnesium, Mg
|
mg
|
19 | 4.5% |
|
Phosphorus, P
|
mg
|
37 | 2.9% |
|
Potassium, K
|
mg
|
264 | 5.6% |
|
Sodium, Na
|
mg
|
3 | 0.1% |
|
Zinc, Zn
|
mg
|
0.33 | 3% |
|
Copper, Cu
|
mg
|
0.052 | 5.7% |
|
Manganese, Mn
|
mg
|
0.173 | 7.5% |
|
Selenium, Se
|
mcg
|
0.2 | 0.3% |
|
Vitamins
|
|||
|
Vitamin C, total ascorbic acid
|
mg
|
12.9 | 14.3% |
|
Thiamin (B-1)
|
mg
|
0.035 | 2.9% |
|
Riboflavin (B-2)
|
mg
|
0.024 | 1.8% |
|
Niacin (B-3)
|
mg
|
0.510 | 3.1% |
|
Pantothenic acid (B-5)
|
mg
|
0.288 | 5.7% |
|
Vitamin B-6
|
mg
|
0.080 | 4.7% |
|
Folate, total (B-9)
|
mcg
|
28 | 7% |
|
Vitamin B-12
|
mcg
|
0.00
|
|
|
Vitamin A, RAE
|
mcg
|
10 | 1.1% |
|
Vitamin E (alpha-tocopherol)
|
mg
|
0.12 | 0.8% |
|
Vitamin D (D2 + D3)
|
mcg
|
0
|
|
|
Vitamin K (phylloquinone)
|
mcg
|
4.2 | 3.5% |
|
Lipids
|
|||
|
Saturated Fatty Acids
|
g
|
0.072
|
0.3% |
|
Monounsaturated Fatty Acids
|
g
|
0.029
|
|
|
Polyunsaturated Fatty Acids
|
g
|
0.151
|
|
|
Trans Fatty Acids
|
g
|
0.000
|
|
|
Carotenoids
|
|||
|
Beta-Carotene
|
mcg
|
670
|
|
|
Alpha-Carotene
|
mcg
|
||
|
Beta-Cryptoxanthin
|
mcg
|
||
|
Lutein + zeaxanthin
|
mcg
|
1150
|
|
|
Reference Values are based on a 2,000 Calorie Intake, for Adults and Children 4 or More Years of Age. Your daily values may be higher or lower depending on your calorie needs.
|
|
Percentages are roughly approximated using (RDA) Recommended Dietary Allowances for adults. Source: Nutrient Database - USDA (United States Department of Agriculture)
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|
Reference Values for Nutrition - FDA U.S. Food and Drug Administration
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Zucchini Nutritional Value
Zucchini (squash)
Also known as summer squash, yellow varieties of squash provide numerous health benefits.
The vegetable is high in vitamins A, B6, and C, folate, magnesium, fiber, riboflavin, phosphorus, and potassium. That’s a serious nutritional power-packed veggie.
Yellow squash is also rich in manganese. This mineral helps to boost bone strength and helps the body’s ability to process fats and carbohydrates.
- HELPS KEEP EYES STRONG
Beta-carotene, vitamins A and C - ENHANCES DIGESTION
High in both water and Fiber - HIGH IN ANTIOXIDANTS
Carotenoids - lutein and zeaxanthin. - IMMUNE SUPPORT
Vitamins A and C
- BONE HEALTH
Vitamin K and manganese - SUPPORTS HEART HEALTH
Good source of potassium - WEIGHT MANAGEMENT
Low in calories, high in water and Fiber - REDUCE BLOOD SUGER LEVELS
Yellow vegetables
References
Nutrient Database - USDA (United States Department of Agriculture)
Reference Values for Nutrition - FDA U.S. Food and Drug Administration
Helps keep eyes strong (Beta-carotene, vitamins A and C)
Enhances Digestion (High in both water and Fiber)
Zucchini supports the immune system (because it contains high levels of Vitamin C and antioxidants, including Vitamin A (beta-carotene), lutein, and zeaxanthin, which help protect cells and regulate immune responses). These nutrients protect cells from damage by free radicals and help to signal the immune system to respond to infections and injuries effectively.
Zucchini supports bone health (by providing Vitamin K, which helps regulate calcium balance and promotes bone protein production, and manganese, which aids in bone cartilage and collagen formation). The magnesium and potassium in zucchini also contribute to strong bones, with magnesium helping to activate Vitamin D and regulate calcium, and potassium potentially improving bone mineral density.
Zucchini supports heart health (High fiber, (soluble fiber Pectin), potassium, rich in carotenoids).
Zucchini promotes heart health (primarily through its potassium content, which helps regulate blood pressure by counteracting high-sodium effects and dilating blood vessels). Additionally, zucchini provides beneficial fiber (including soluble pectin), which lowers LDL "bad" cholesterol, and contains heart-healthy antioxidants and minerals like magnesium.
Zucchini aids weight management (because it is a very low-calorie, high-water, and high-fiber vegetable that promotes satiety (feeling full). By providing volume and fiber with few calories, zucchini helps reduce overall calorie intake, regulate digestion, and control hunger, making it an excellent and versatile food for a healthy weight loss diet).
Reduces blood sugar levels - Higher intake of fruits, vegetables or their fiber reduces the risk of type 2 diabetes