Vegetables
Zucchini
Nutrition facts
Serving: 1 cup (125 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 21 kcal | |
| Protein | 1.5 g | |
| Carbs | 3.9 g | |
| Fibre | 1.3 g | 4 % |
| Sugars | 3.1 g | 3 % |
| Fat | 0.4 g | 1 % |
| Saturated fat | 0.1 g | 1 % |
| Sodium | 10 mg | 0 % |
| Vitamin C | 22 mg | 25 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Zucchini is more than 90% water: it is a low calorie-density vegetable that adds volume to a plate without many calories.
- A good part of its fibre and compounds sit in the skin; peeled, it loses some of them, like cucumber or potato.
Preparation
Taste a small raw piece before cooking an unusually bitter zucchini, since cooking does not destroy cucurbitacins. A short cook (sautéed, grilled) keeps more vitamin C than prolonged boiling.
Sources
- Squash, summer, zucchini, includes skin, raw
- USDA FoodData Central, SR Legacy (Squash, summer, zucchini, includes skin, raw)
- Bundesinstitut für Risikobewertung (BfR), opinion on cucurbitacins in squash and zucchini
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.