Squash, summer, zucchini, includes skin, cooked, boiled, drained, without 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's an exceptionally low-calorie food, providing just 15 kcal per 100g, making it a staple for volume eating and light, healthy meals. Its subtle, slightly sweet flavor acts as a blank canvas for a wide array of seasonings and sauces.
💚 Why it's loved
People love boiled zucchini for its incredible versatility and ability to absorb flavors, making it a perfect base for everything from simple garlic and olive oil to rich tomato sauces. It's a comforting, easy-to-digest vegetable that fits seamlessly into countless cuisines and dietary plans.
⚠️ Watch-outs & how to enjoy it better
Its high water content can lead to a mushy texture if overcooked, which some find unappealing. For individuals monitoring blood sugar, while low in carbs, its natural sugars are more rapidly absorbed when boiled compared to raw; pairing it with a source of protein or healthy fat (like chicken, cheese, or olive oil) can help moderate the glycemic response.
Key benefits
- Extremely low in calories and fat, ideal for weight management.
- Good source of dietary fiber, supporting digestive health.
- Provides vitamin C and potassium for immune and heart function.
- High water content aids in hydration.
- Contains antioxidants like lutein and zeaxanthin, beneficial for eye health.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The zucchini is botanically a fruit, specifically a type of berry, though it is treated as a vegetable in culinary contexts. It was developed in Italy, with the name coming from the Italian 'zucchina,' meaning little squash.
Full nutrition (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 | 3.0 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 |
| 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 |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.15 g |
| PUFA 18:2 | 0.06 g |
| PUFA 18:3 | 0.09 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
| 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 |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Does boiling zucchini remove many nutrients?
Some water-soluble vitamins like vitamin C and B vitamins can leach into the cooking water. To retain more nutrients, use minimal water, cook quickly, and consider using the cooking water in soups or sauces.
How do I prevent my boiled zucchini from becoming too watery?
Don't overcook it. Boil just until tender-crisp, about 3-5 minutes. You can also lightly salt the zucchini slices and let them sit in a colander for 10-15 minutes before cooking to draw out excess moisture.
Is the skin edible and nutritious?
Yes, the skin is perfectly edible and is where a significant portion of the fiber, antioxidants, and nutrients are concentrated. Simply wash it well before cooking.