Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Boiled summer zucchini, skin-on, is a tender, mild-flavored vegetable with a soft, slightly watery texture. It is exceptionally low in calories, with a 100g serving providing just 15 kcal and a good source of dietary fiber. Its subtle, slightly sweet taste makes it a versatile base for absorbing sauces and spices.
Calorie split: 25% protein · 58% carbs · 17% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible versatility and mild flavor, which acts as a blank canvas for bold seasonings and sauces. It's a staple in many cuisines, valued for being quick to cook and easy to incorporate into everything from stir-fries to salads.
⚠️ Watch-outs & how to enjoy it better
The main downside is its high water content, which can lead to a soggy texture if overcooked, and the added salt in this preparation can be a concern for those monitoring sodium intake. To counteract, avoid over-boiling by using a quick blanch or steaming, and rinse the cooked zucchini lightly if concerned about salt, or pair it with unsalted, protein-rich foods like grilled chicken or chickpeas to balance the meal.
Key benefits
- Extremely low in calories, supporting weight management.
- Good source of dietary fiber for digestive health.
- Provides essential vitamins like Vitamin C and B6.
- Contains potassium, which supports heart health.
- High water content aids in hydration.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Botanically, zucchini is a fruit (a type of berry), but it's treated as a vegetable in the kitchen, and it's a member of the Cucurbitaceae family, which also includes cucumbers, melons, and pumpkins.
Full nutrition (USDA data · scales with serving)
| Water | 95.2 g |
| Energy | 15.0 kcal |
| Energy | 64.0 kj |
| Protein | 1.1 g |
| Total lipid (fat) | 0.36 g |
| Ash | 0.59 g |
| Carbohydrate, by difference | 2.7 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 1.7 g |
| Starch | 0.00 g |
| Calcium, Ca | 18.0 mg |
| Iron, Fe | 0.37 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 37.0 mg |
| Potassium, K | 264 mg |
| Sodium, Na | 239 mg |
| Zinc, Zn | 0.33 mg |
| Copper, Cu | 0.05 mg |
| Manganese, Mn | 0.17 mg |
| Selenium, Se | 0.20 ug |
| Vitamin C, total ascorbic acid | 12.9 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.51 mg |
| Pantothenic acid | 0.29 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 28.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 28.0 ug |
| Folate, DFE | 28.0 ug |
| Choline, total | 9.4 mg |
| Betaine | 0.30 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 56.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 670 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 1117 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1150 ug |
| Vitamin E (alpha-tocopherol) | 0.12 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 4.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.07 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.07 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.03 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.03 g |
| Fatty acids, total polyunsaturated | 0.15 g |
| PUFA 18:2 | 0.06 g |
| PUFA 18:3 | 0.09 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.01 g |
| Threonine | 0.01 g |
| Isoleucine | 0.02 g |
| Leucine | 0.04 g |
| Lysine | 0.04 g |
| Methionine | 0.01 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.02 g |
| Tyrosine | 0.02 g |
| Valine | 0.03 g |
| Arginine | 0.03 g |
| Histidine | 0.01 g |
| Alanine | 0.03 g |
| Aspartic acid | 0.08 g |
| Glutamic acid | 0.07 g |
| Glycine | 0.02 g |
| Proline | 0.02 g |
| Serine | 0.03 g |
FAQ
Does boiling zucchini make it lose nutrients?
Some water-soluble vitamins like Vitamin C can leach into the cooking water, but boiling is still a healthy method. To minimize loss, use minimal water and a short cooking time, or use the cooking water in soups or sauces.
Is the skin of zucchini nutritious?
Yes, the skin is where a significant portion of the fiber, antioxidants, and vitamins are concentrated. It's best to eat zucchini with the skin on, as long as it's washed well.
How can I prevent boiled zucchini from becoming mushy?
Cook it for a very short time (2-4 minutes) until just tender-crisp, then immediately transfer it to an ice bath to stop the cooking process. This preserves its texture and color.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.15 kcal/g · 30% calories from protein · 1.0 g fiber · 1.7 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.91 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.