Zucchini Nutrition Facts, Health Benefits, Recipes

An Overview of Zucchini Nutrition and Health Benefits

Zucchini, also known as courgette, is a popular summer squash that offers an array of vitamins, minerals and health benefits. Though low in calories, zucchini is packed with nutrients that can boost your health.

Here is a comprehensive overview of zucchini nutrition, including calories, carbs, fiber, vitamins, minerals and more.

Zucchini Nutrition Facts

Zucchini is an excellent source of vitamins and minerals while being low in calories.

One cup (124 grams) of raw zucchini contains (1):

• Calories: 19
• Carbs: 4 grams
• Fiber: 1 gram
• Protein: 2 grams
• Vitamin C: 35% of the Reference Daily Intake (RDI)
• Vitamin A: 11% of the RDI
• Potassium: 8% of the RDI
• Manganese: 7% of the RDI
• Magnesium: 6% of the RDI

Zucchini also contains small amounts of folate, copper, niacin, vitamin B6, riboflavin, pantothenic acid and phosphorus.

Nutritionally, zucchini is low in calories and high in water and fiber. It also provides a variety of vitamins and minerals.

Benefits of Zucchini

Due to its stellar nutritional profile, zucchini offers an array of health benefits.

May Promote Heart Health

With its powerful combination of nutrients and antioxidants, zucchini may boost heart health.

In particular, zucchini is high in two antioxidants lutein and zeaxanthin that may benefit heart health.

Some studies show that higher intake of lutein and zeaxanthin may reduce the risk of heart disease and stroke (2, 3).

The potassium in zucchini can also help protect your heart.

Getting enough potassium benefits heart health by regulating blood pressure. One study in 3,704 people associated a low-potassium diet with increased rates of stroke and death from heart disease (4).

May Promote Healthy Blood Sugar Levels

Zucchini may help keep blood sugar levels steady thanks to its high water and fiber contents.

Both water and fiber help slow digestion, reducing sharp spikes in blood sugar levels after meals (5).

Fiber also feeds the healthy bacteria in your gut, which are involved in blood sugar control (6).

One study in 30 people found that eating zucchini lowered blood sugar levels after a meal containing 50 grams of available carbohydrates (7).

May Promote Weight Loss

With only 19 calories yet close to 1 gram of fiber per cup (124 grams), zucchini can be beneficial for weight loss.

Multiple studies link high-fiber diets to weight loss. Fiber slows digestion, keeping you fuller for longer (8).

What's more, over 90% of the calories in zucchini come from water. High-water-content foods like zucchini can help with weight loss as well (9).

May Lower Inflammation

Chronic inflammation is linked to a higher risk of chronic diseases, including heart disease and cancer (10).

Some research suggests zucchini may help reduce inflammation in your body.

In particular, zucchini contains the anti-inflammatory antioxidants vitamin C, beta-carotene and manganese (10, 11).

Healthy and Creative Ways to Eat Zucchini

Thanks to its mild flavor and texture, zucchini can be enjoyed raw or cooked in many dishes.

Here are some healthy and creative ways to add zucchini to your diet:

• Spiralized into zucchini noodles as a pasta substitute
• Baked into fritters or muffins
• Breaded and baked into zucchini chips
• Shredded into omelets or breakfast casseroles
• Added to sandwiches, tacos or flatbreads
• Blended into smoothies
• Roasted or grilled as a side dish
• Added to soups, stews and chili

Raw zucchini works great sliced up in salads. It can also be enjoyed with dips like hummus, baba ganoush or tzatziki.

Simple and Delicious Zucchini Recipes

Zucchini is a versatile ingredient that works in many recipes.

Here are some simple yet tasty ways to use zucchini:

1. Zucchini Noodles

A spiralizer is a handy tool that can turn zucchini and other veggies into noodles for gluten-free "pasta" dishes.

Simply spiralize your zucchini, then boil the noodles for 13 minutes until tender crisp. Top with your favorite pasta sauce and enjoy.

2. Baked Zucchini Chips

This healthy alternative to potato chips is crunchy, crispy and delicious.

Cut zucchini into thin slices. Coat the slices in olive oil, garlic powder and salt, then bake at 200F (93C) for 2 hours until fully dried and crisped.

3. Zucchini Muffins

Adding grated zucchini to muffins pumps up their fiber and nutrient content while keeping them moist.

Try mixing grated zucchini into your favorite muffin batter. Bake at 350F (177C) for 2530 minutes.

4. Zucchini Lasagna

For a healthy spin on lasagna, swap out the lasagna noodles for slices of zucchini.

Layer zucchini slices with tomato sauce, cheese and other lasagna toppings just like you would regular lasagna noodles.

5. Zucchini Fritters

Zucchini fritters make an easy and appetizing finger food.

Grate and drain excess water from zucchini. Mix grated zucchini with eggs, flour and spices like garlic powder. Shape into patties and fry in olive oil 35 minutes per side.

Tips for Picking and Storing Zucchini

Follow these tips to select flavorful zucchini and keep it fresh:

• Look for smooth, firm and brightly colored zucchini.
• Store whole zucchini in a plastic bag in the refrigerator for up to 5 days.
• Cut zucchini can be kept in an airtight container in the fridge for up to 3 days.
• Wash just before eating, since moisture encourages spoilage.
• Avoid zucchinis with cuts, bruises or very soft spots.

Precautions

Zucchini is safe for most people.

However, it contains vitamin K. People taking blood-thinning medication may need to keep their vitamin K intake consistent.

Since zucchini is so low in calories, restrict portion sizes if you're following a weight loss diet to avoid overeating.

The Bottom Line

Zucchini is a nutrient-rich summer squash that can be enjoyed cooked or raw.

It's high in water and fiber yet low in calories. For this reason, it may promote weight loss and improve your overall health.

Try spiralizing zucchini into noodles for a healthy pasta alternative or grilling it as a side dish to enjoy its many benefits.

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.