Zucchini is a summer squash belonging to the cucurbitaceae family, alongside melons, spaghetti squash, and cucumbers. It comes in various varieties, with colors ranging from deep yellow to dark green.

Rich in nutrients

Zucchini is rich in vitamins, minerals, and other beneficial plant compounds. A one-cup (180 g) serving of cooked zucchini provides:

Calories: 27

Protein: 2 g

Fat: less than 1 g

Carbohydrate: 5 g

Sugar: 3 g

Fiber: 2 g

Daily Value (DV)

Vitamin A: 11%

Vitamin K: 6%

Vitamin C: 26%

Vitamin B1: 5%

Vitamin B6: 8%

Folate: 13%

Manganese: 14%

Potassium: 10%

Magnesium: 8%

Copper: 10%

Phosphorus: 5%

Zucchini also contains small amounts of iron, calcium, zinc, and other B vitamins. Its abundant vitamin A content supports vision and the immune system. Compared to cooked zucchini, raw zucchini contains less vitamin A but is richer in vitamin C, a micronutrient easily lost during cooking.

High in antioxidants

Antioxidants are plant compounds that help protect the body from free radical damage. Zucchini is rich in carotenoids such as lutein, zeaxanthin, and beta-carotene, which benefit eye, skin, and heart health. These compounds also help reduce the risk of certain cancers, including prostate cancer. The highest concentration of antioxidants is found in the skin, with yellow zucchini typically containing slightly higher amounts than light green varieties.

Promotes healthy digestion

Zucchini contains both soluble and insoluble fiber. Insoluble fiber adds bulk to stool, facilitating food movement through the digestive tract and reducing constipation, especially when adequate water is consumed. Soluble fiber, on the other hand, nourishes beneficial gut bacteria, promoting the production of short-chain fatty acids (SCFAs) that benefit intestinal cells. These SCFAs contribute to reduced inflammation and improved certain digestive disorders like irritable bowel syndrome, Crohn's disease, and ulcerative colitis.

Helps reduce blood sugar

Individuals with type 2 diabetes can better control their blood sugar by regularly consuming zucchini. This low-starch food contains only about 3 g of carbohydrates per one-cup (232 g) serving of cooked zucchini, making it suitable for carbohydrate-restricted diets. Low-carb diets help reduce blood glucose and blood insulin, contributing to stable blood sugar. The fiber in zucchini slows sugar absorption, limiting post-meal blood sugar spikes and improving insulin sensitivity.

Good for eye health

Adding zucchini to your diet can support vision due to its abundant vitamin C and beta-carotene content. Additionally, antioxidants like lutein and zeaxanthin accumulate in the retina, helping to protect eyes, improve vision, and reduce the risk of age-related macular degeneration. A diet rich in these two compounds also helps lower the risk of cataracts, a condition where the lens becomes cloudy, affecting vision.

Supports weight loss

This vegetable is rich in water and has a low-calorie density, promoting satiety and thus aiding weight loss. Its fiber content can also reduce hunger and control appetite. Consuming more fruits and vegetables is associated with weight loss and a slower rate of weight gain over time.

Boosts bone health

Zucchini is rich in the antioxidants lutein and zeaxanthin, along with vitamin K and magnesium, all of which can help strengthen bones.

Bao Bao (According to Healthline)