[Article updated on 19/09/2023]
Fried, grilled or boiled, but also raw, zucchini is one of the most popular vegetables, especially in summer. Healthy and delicious, simple to prepare, zucchini can be enjoyed in many ways all year round. Without forgetting that zucchini are a valuable source of mineral salts and vitamins. They contain amino acids useful to the body to form proteins. Whether you are lucky enough to be able to pick them directly from your own garden or you have to go to your greengrocer to buy them, zucchini have a number of important properties that should not be underestimated. Let’s take a look at the nutritional properties and calories contained in zucchini.
Before reading on
I’m not an expert in this field, but I am passionate about nutrition and health.
The articles you’ll find on my site are the result of in-depth research that I’d like to share with you. However, I would like to stress that I am not a health professional and that my advice should in no way replace that of a qualified physician. I’m here to guide you, but it’s important that you consult a professional for specific questions or medical concerns. Your well-being is important. So be sure to consult the appropriate experts and take the best possible care of yourself.
How many calories in a zucchini?
A small zucchini of 100 g provides 17 kcal, according to specialists. If you could eat a very large one of 2000 g, it would provide you with 340 kcal alone! Obviously, the calories of zucchini also increase depending on how the vegetable is cooked and especially seasoned. In this case we must also consider the calories present in condiments, such as olive oil.
In addition to their low caloric intake, zucchini are also characterized by their digestibility: their consumption is recommended for the elderly and children, but also for people suffering from digestive disorders or suffering from constipation.
Zucchini: Protein, carbohydrate and lipid content
Zucchini provides the body above all with water, which is its main component. And if you consume a 100 g zucchini, it will provide your body with 3.11 g of carbohydrates, 1.21 g of protein and 0.32 g of fat.
Nutritional values table for zucchini
| Nutrients | Zucchini: content per 100 grams |
| Carbohydrates | 3.11g |
| -with sugar | 2.5g |
| -of which starch | 0g |
| -including dietary fiber | 1g |
| Proteins | 1.21g |
| Lipids | 0.32g |
| -including cholesterol | 0 mg |
| -of which saturates | 0.084g |
| Potassium | 261 mg |
| Sodium | 8mg |
| Water | 94.8g |
| Alcohol | 0g |
How much does a zucchini weigh on average?
A medium-sized zucchini weighs around 560 g and provides around 95 calories (kcal). To visualize how much it actually is, note that the calories in a medium-sized zucchini are similar to the calories in 1.5 apples, half a slice of cheese, half a slice of bread, half a glass of milk or 5 teaspoons of sugar.
To burn these calories (95 kcal), for example, you need to cycle for at least 14 minutes, swim for 11 minutes or run for 10 minutes. The calories in zucchini come from 24% protein, 62% carbohydrates and 14% fat.
What are the vitamin contributions of zucchini?
Zucchini is a source of vitamins. A 100 g serving of raw zucchini provides 11 mg of vitamin C and 6 mcg of vitamin A equivalent.
What are the mineral contributions of zucchini?
Zucchini is a good source of mineral salts. Because a 100 g portion of zucchini provides the human body with 22 mg of sodium, 264 mg of potassium, 0.5 mg of iron, 21 mg of calcium and 65 mg of phosphorus.
Does zucchini contain food additives?
No, zucchini does not contain any food additives.
Beneficial properties of zucchini
Zucchini is a low-calorie food thanks to the presence of a high concentration of water (94%) and a very low percentage of lipids and proteins.
They are low in sodium and rich in vitamins A, B1, B2, C and PP. They have a good mineral content (including calcium, iron, phosphorus and potassium). The skin, which is often discarded by mistake, is an excellent source of folic acid and carotenoids.
To preserve the vitamins contained in zucchini, it is recommended to eat it raw. Its digestibility is generally very good. Zucchini has diuretic and refreshing properties. Indeed, they stimulate intestinal functions, and have a slight sedative and laxative power.
Without saturated fats and rich in water and mineral salts (including potassium), zucchini is suitable for people suffering from hypertension. Potassium helps reduce both blood pressure and heart rate by countering the effects of sodium. They are also a valuable ally against excess cholesterol.
Perfect for those who are particularly attentive to their figure, zucchini is satiating. They fight water retention and cellulite. Thanks to their purifying and diuretic properties, they are an irreplaceable ally for people suffering from inflammation of the urinary tract.
It doesn’t stop there. Zucchini is rich in antioxidants that help fight the action of free radicals. They protect the body from aging and, like cucumbers, they can be used to reduce dark circles, bags under the eyes and wrinkles.
Do zucchini make you gain weight?
Zucchini is not fattening. On the contrary, they help you lose weight. Why does zucchini help us lose weight? Because zucchini only has 17 calories per 100 gr. This allows us to eat a lot, be satisfied and absorb very few calories.
Another interesting fact is that zucchini accelerates metabolism, promoting fat burning function. This is equivalent to saying that we obtain energy and eliminate excess fat by burning it. This is due to the presence of vitamin A, which manages lipid oxidation.
Additionally, zucchini contains soluble and insoluble fiber. Soluble fiber detoxifies and delays the appearance of glucose in the blood. Insoluble fiber, on the other hand, has the task of improving our intestinal health. They allow us to have good bacteria which clean us from the inside, promoting the expulsion of toxins and fats.
Zucchini also contains iodine, which helps our metabolism activate and function well.