What Is Zucchini?
Despite its Italian "surname," zucchini is a summer squash native to the Americas. Archeologists have found zucchini seeds in Mexican caves dating back 10,000 years. Squash has been integral to a wide variety of international cuisines for centuries. Elongated varieties of squash began to appear in Italian kitchens as early as the 1600s, but the first description of the produce with the name "zucchini" did not appear until the early 1900s.
Zucchini is part of the same food family as winter squash, watermelon, pumpkin, and cucumber.
As the culinary chameleon of the produce world, zucchini is known for its versatility. Its mild flavor pairs well with a wide variety of recipes. Many enthusiasts prize zucchini for its limited calories and high nutrient content.
While it is often thought of and used as a vegetable, zucchini is technically a fruit. As a variety of summer squash, it is harvested and eaten while immature. This sets it apart from other types of squash, as does its soft rind.
Zucchini Nutrition
Zucchini is rich in multiple antioxidants, including lutein and zeaxanthin. Despite packing a punch with several important nutrients, zucchini is low in calories, fat, and sugar.
Zucchinis are also a wonderful source of:
Nutrients per serving
A large, raw zucchini contains:
- Calories: 55
Protein: 4 grams
- Fat: 1 gram
- Carbohydrates: 10 grams
Fiber: 3.2 grams
- Sugar: 8 grams
Zucchini also contains antioxidants as well as vitamins A, C, K, folic acid, and minerals including iron, magnesium, calcium, and lots of potassium.
To get nutritional benefits from zucchini, you should eat it unpeeled. Zucchini skin has lots of vitamins C and B6. Zucchini skin has a mild flavor, but be sure to wash it well before cooking.
Health Benefits of Zucchini
Zucchini is packed with many important vitamins, minerals, and antioxidants. It is high in fiber and low in calories. Fiber plays an important role in digestion and may limit the risk for a variety of gastrointestinal (GI) issues. Other benefits of zucchini include the following:
May prevent cancer
Zucchini contains zeaxanthin and several other compounds that can play a role in preventing oxidative stress. This, in turn, may limit the likelihood of developing cancer.
May regulate blood sugar levels
Zucchini is rich in vitamin B6. Research suggests that this vitamin can help with regulating blood glucose. The vitamin may even play a protective role against diabetes.
May improve eye health
Compounds such as lutein and zeaxanthin protect the eye's cells by filtering blue light wavelengths. A diet rich in these compounds may reduce the risk of developing cataracts or other eye-related health problems.
May improve digestion
Eating sufficient amounts of fiber is key to gut health and the best way to avoid digestive discomfort including bloating and constipation. Replacing refined foods such as pasta, rice, or crackers with zucchini can be a good source of fiber in your diet.
May prevent inflammation
Inflammation is a mechanism our body uses to heal (think of the redness around a cut). But sometimes inflammation can't be turned off and causes harm. Certain foods such as zucchini are known for their anti-inflammatory properties. You should include as many anti-inflammatory foods in your diet as possible, including colorful fruits and vegetables, whole grains, legumes, and healthy fats.
May help lose weight
A healthy diet includes whole wheat grains such as pasta, but zucchini can be a lower-calorie choice when you're trying to manage your weight. You can make or buy zucchini noodles as a substitute for pasta or rice. One cup of zucchini noodles has around 35 calories as opposed to a cup of pasta, which has about 200.
Potential Risks of Eating Zucchini
While zucchini can help prevent digestive issues such as bloating and constipation, it can cause them too.
Another potential cause for concern is zucchini allergies, which are surprisingly common. Symptoms can include diarrhea, nausea, and itching. Because zucchini is a low-calorie food, it is often used as a substitute for pasta or other carb-dense ingredients. While this can dramatically decrease a meal's calorie count, be aware that zucchini recipes can still feature heavy sauces high in calories and fat.
Can you eat raw zucchini?
In a word, yes. You can eat raw zucchini. Raw zucchini is actually more nutritious than cooked, offering a good source of fiber, antioxidants, vitamins, and minerals. A word of caution, though — zucchini and other squashes contain a substance called cucurbitacin, which produces a bitter taste to keep insects away. In people, cucurbitacin can cause digestive problems and even vomiting when eaten in large amounts. Grocery store zucchini typically doesn't have enough cucurbitacin to cause digestive issues. If you're growing it yourself, you may want to take extra care when eating raw zucchini. If your zucchini tastes bitter — cooked or raw — don't continue to eat it. Doing so may cause cucurbit poisoning, also known as toxic squash syndrome.
How to Prepare Zucchini
Zucchinis are often available at grocery stores and farmer's markets. At the supermarket, zucchini can be found fresh or frozen in many forms, including chopped or as thin strips known as "zoodles" (zucchini noodles).
Many people prefer to grow zucchinis in gardens, as they are a highly resilient squash. Ideally, they should be planted in locations that receive at least six hours of sunlight per day. Little effort is required to produce a high yield, although conditions such as extreme heat or limited moisture can produce a slightly bitter flavor.
Zucchini can usually stay fresh for up to one week when stored in a plastic bag in the fridge and for up to three months in the freezer.
Easy Ways to Use Zucchini
Whether you grow or purchase zucchini, here are some ideas to use it for making delicious snacks or meals:
- Use milk, cheese, and flour to create a sauce to toss zucchini in as a lower-carb substitute for mac and cheese.
- Enjoy zucchini with hummus or Greek yogurt dip.
- Toss zucchini noodles into your favorite pasta sauce. Add mozzarella cheese and sausage crumbles for extra flavor.
- Add zucchini to any vegetable stir fry. Flavor with soy sauce or oyster sauce.
- Create a cheesy egg bake that includes diced zucchini.
- Add grated zucchini to a savory pancake mix, which can also include onions and cheese.
- Include grated zucchini in soy-, chickpea-, or bean-based veggie burgers.
- Blend zucchini into a healthy smoothie with almond milk, banana, and blueberries.
- Sauté zucchini with onions and garlic as an easy side dish.
- Make a moist zucchini bread recipe.
- Throw zucchini on the grill to complement your favorite grilled fish.
Low-Calorie Zucchini Recipes
Zucchini Bread
This moist, low-fat recipe is packed with spices.
Makes 16 servings
Ingredients
- 1 1/2 cups of whole wheat flour
- 2 tsp baking powder
- 1/2 tsp baking soda
- 1/2 tsp salt
- 1/4 tsp ground ginger
- 1/4 tsp ground cinnamon
- 1/8 tsp ground nutmeg
- 3/4 cup white sugar
- 1/2 cup unsweetened applesauce
- 2 tbsp ground flaxseed, plus 6 tablespoons water
- 2 cups grated zucchini
Directions:
- Preheat oven to 350 F. Spray an 8.5 x 4.5-inch bread pan with nonstick cooking spray.
- Whisk together ground flaxseed and water in a large bowl. Set aside for five minutes.
- Combine flour, baking powder, baking soda, salt, and spices in a separate bowl. Set aside.
- Add sugar and applesauce to the flaxseed mixture and mix for one minute. Stir in grated zucchini. Add dry ingredients, stirring just until moistened. Pour into the prepared baking pan.
- Bake for 40-45 minutes, or until a toothpick comes out clean. Cool for 15 minutes, turn the baking pan onto a rack, and allow it to cool completely.
Nutrition per serving
- Calories: 85
- Total fat: 0.5 grams
- Saturated fat: 0 gram
- Fiber: 2 grams
- Protein: 2 grams
Zucchini "Pasta" with Chicken
A quick entree featuring zucchini noodles. Use a spiral slicer to shape zucchini into noodles.
Makes two servings
Ingredients
- 1 medium zucchini, spiralized
- 2 tbsp canola oil (divided)
- 6 ounces raw chicken breast, without bone or skin; diced
- 1 medium red pepper, chopped
- 2 tbsp lite soy sauce (sodium reduced)
- 1 tbsp cornstarch
- 2 tbsp water
- 1 tsp red pepper flakes (crushed or flaked)
- 1 tsp ground ginger
- 1/4 cup dry roasted peanuts, unsalted (divided, optional)
Directions:
- Heat 1 tbsp of canola oil in a skillet on medium heat until hot. Add zucchini and stir with tongs or cooking spoons for two minutes. Do not overcook. Remove from skillet to a plate and cover with a paper towel or plate.
- In the same skillet, add the remaining 1 tbsp of oil and heat over medium-low heat until hot. Add chicken and red peppers and stir until the chicken is cooked thoroughly. As the chicken cooks, mix soy sauce, cornstarch, water, red pepper flakes, and ginger in a small bowl. Add it to cooked chicken, stir, and cover for one to two minutes until sauce thickens slightly.
- Divide the cooked zucchini between two plates.
- Divide chicken mixture into two portions and place on top of zucchini; sprinkle peanuts on top of each portion if desired.
Nutrition per serving
- Calories: 420
- Total fat: 28 grams
- Saturated fat: 4 grams
- Trans fat : 0 gram
- Sodium: 445 milligrams
- Total carbohydrates: 18 grams
- Fiber: 4 grams
- Sugars (no added sugars): 8 grams
- Protein: 24 grams
Low-Fat Vegetable Medley
This flavorful mix of vegetables creates an easy side dish.
Makes four servings
Ingredients
- 1 medium zucchini
- 1 medium yellow squash
- 1 large carrot
- 1 cup small broccoli florets
- 1 small- or medium-sized red pepper
- 1 heaping tbsp chopped fresh basil
- 1 tsp dried oregano
- 1-2 tbsp olive oil
- Juice from 1/2 lemon
Directions:
- Cut or slice all vegetables, except broccoli, into matchsticks. Warm 1 tablespoon of olive oil in a sauté pan over medium heat. Add all vegetables to the pan and sauté until almost tender. Drizzle with the remaining tablespoon of olive oil, sprinkle oregano over the vegetables, and toss to coat.
- When vegetables are tender (they'll get soggy if overcooked), turn off the heat. Then, pour lemon juice evenly over the vegetables, and lightly toss. Season with salt and pepper, if desired, and serve immediately.
Nutrition per serving
- Calories: 70
- Protein: 2 grams
- Carbohydrates: 8 grams
- Fiber: 2 grams
- Sodium: 25 milligrams
- Fat: 3 grams
Takeaways
Zucchini is a nutritious and versatile vegetable (technically, a fruit) that lends itself well to a variety of foods, from baked goods to side and main dishes. A medium zucchini has fewer than 35 calories and multiple vitamins and minerals, including vitamins C and B6 as well as potassium, manganese, and folate. The mild-tasting peel of zucchini contains most of these nutrients. Commercially grown and carefully cultivated garden zucchini is usually safe to eat raw and more nutritious that way.
Zucchini FAQs
Is zucchini good for you?
Yes. Zucchini is full of vitamins and minerals, low in calories, and high in fiber, which promotes digestive health. Zucchini has also been shown to boost your immune system and contains the carotenoids lutein and zeaxanthin, two substances that boost eye health.
Is it safe to eat zucchini every day?
Generally, yes. However, it can sometimes create digestive issues when eaten in large amounts.
Is it better to eat zucchini raw or cooked?
Raw contains more nutrients than cooked. However, be careful when eating raw zucchini, especially if it's not commercially produced. Cucurbitacin, a bitter natural substance found in zucchini, can lead to gastrointestinal illness if eaten in large amounts.
What organ is zucchini good for?
Zucchini contains compounds that are good for your eyes. It can also benefit your immune and digestive systems.
Is zucchini good for weight loss?
It can be a low-calorie substitute for higher-calorie foods such as pasta and contains fewer carbohydrates. A one-cup serving of zoodles, or zucchini noodles, has about 40 calories.
What is the calorie content of zucchini?
A medium-sized zucchini contains around 33 calories. A large one has about 55 calories.
Is zucchini a good source of fiber?
A medium zucchini has 2 grams of fiber.
