How Much Does a Medium Zucchini Weigh? Size Details

How Much Does the Average Medium Zucchini Weigh?

Zucchini is a tasty summer squash that offers an abundance of nutrition in few calories. But if a recipe calls for a medium zucchini, how much should you expect that vegetable to weigh? Read on for more details on typical zucchini sizes and weights.

Typical Size Classifications for Zucchinis

Zucchinis are classified by their typical size range into categories like:

• Small - 4 to 6 inches long
• Medium - 7 to 8 inches long
• Large - Over 9 inches long

However, nutrient data and weight estimations generally focus on the medium 7 to 8 inch size which is the most common at supermarkets.

Average Weight of a Medium Sized Zucchini

On average, most medium 7 to 8 inch long zucchinis weigh approximately:

• 6 to 8 ounces
• 170 to 225 grams

So when a recipe calls for 1 medium zucchini, you can expect it to weigh about 7 ounces or 200 grams.

Zucchini Nutrition Facts and Health Benefits

Zucchinis provide an impressive array of vitamins, minerals and protective plant compounds. Some of the nutrients found in 1 medium, raw 7 inch zucchini weighing 196 grams include:

• Calories: 33
• Protein: 3 grams
• Carbohydrates: 6 grams
• Fiber: 2 grams
• Vitamin C: 35% DV
• Vitamin A: 11% DV
• Magnesium: 11% DV
• Potassium: 14% DV
• Manganese: 10% DV

This great nutritional value explains the many health benefits enjoyed by adding zucchini to your diet such as:

1. Maintains Heart Health

With good supplies of fiber, potassium, vitamin C and folate, zucchinis support cardiovascular function and reduce heart disease risk factors.

2. Manages Blood Sugar

The blend of water, fiber and nutrients in zucchini helps regulate insulin and glucose levels within the body.

3. Supports Healthy Digestion

The fiber, water and nutrients in zucchini eases digestion, prevents constipation and maintains GI tract health.

4. Protects Eye Health

Lutein, zeaxanthin and vitamin A work together to promote good vision health and prevent age related eye diseases.

Common Types of Zucchinis

While green zucchinis are the most popular, many other varieties exist as well. Some to look for include:

Yellow Zucchini

Yellow zucchinis have a golden exterior and pale greenish flesh. They tend to be fluffier but offer a similar taste.

Grey Zucchini

This heirloom variety has light grey skin with faint white specks. Its flesh also appears whiter than green zucchini.

Round Zucchini

As the name suggests, round zucchinis are shaped like balls rather than long cylinders. They work well for stuffing.

Baby Zucchini

Baby zucchinis are harvested when much smaller at 3-4 inches long. They have thinner skin and require less cooking time.

Selecting and Storing Zucchinis

Choosing Fresh Zucchinis

When selecting zucchinis, look for the following qualities:

• Smooth, shiny and taut skin
• Bright color without blemishes or cuts
• Firm and heavy for size with bright stem
• Avoid spongy or wrinkled ends

Storing Zucchinis

For storage:

• Refrigerate unwashed zucchinis in perforated plastic bag
• Use within 2-3 days for best flavor and texture
• Wash just before prep and use

Tips for Preparing Zucchini Dishes

Washing and Prepping

To ready zucchinis for cooking:

• Rinse under cool water before prepping
• Trim off both ends
• Consider peeling if thick skin or waxed
• Slice, quarter, spiralize or dice as needed

Simple Cooking Methods

To cook zucchini while preserving the most nutrients:

• Lightly steam, simmer or sauté for a few minutes until crisp tender
• Roast or grill to bring out richer flavors
• Avoid overcooking zucchinis into mush

Serving Ideas for Cooked Zucchini

Incorporate cooked zucchini into:

• Pasta dishes, frittatas and omelets
• Salads, kabobs and sandwiches
• Soups, stews and chilled gazpacho
• Veggie taco fillings and flatbreads
• Low carb pizza crusts

The mild flavor pairs well with seasonings like garlic, basil, onions and bell peppers.

Possible Concerns with Eating Zucchinis

Zucchini is considered a very healthy and nutrient dense food for most people. But a few things to keep in mind include:

• Since it is a veggie higher in vitamin K, those on blood thinners should keep intake consistent.
• Due to soluble oxalate content, excess zucchini intake can contribute to kidney stone formation in prone individuals.
• Some people notice gastrointestinal upset if eating lots of raw zucchini. Light cooking can help.

The Takeaway

When a recipe calls for 1 medium zucchini, expect it to weigh approximately 6-8 ounces or 170-225 grams. This great summer squash provides lots of nutritional benefits with its supply of vitamins, minerals, antioxidants and fiber in just 35 calories per cup.

Enjoy zucchinis fresh in salads or lightly cooked in all kinds of main and side dishes for added nutrition without many calories.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.