Squash, summer, zucchini, includes skin, raw
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Summer squash, specifically zucchini, is a smooth-skinned, mild-flavored gourd with a crisp, watery texture when raw. It's a low-calorie powerhouse, offering over 10% of your daily vitamin C in a 100g serving. Its high water content and subtle sweetness make it a versatile canvas for countless dishes.
Calorie split: 24% protein · 62% carbs · 14% fat
↓ Full nutrition💚 Why it's loved
People love zucchini for its incredible versatility—it can be spiralized into noodles, grilled, baked, or eaten raw. Its mild, slightly sweet flavor absorbs seasonings beautifully, making it a staple in summer cooking and a popular low-carb alternative.
⚠️ Watch-outs & how to enjoy it better
Its high water content can lead to sogginess in dishes like casseroles or fritters if not properly salted and drained first. While not a major concern, its skin contains oxalates, which can be an issue for individuals prone to certain kidney stones; peeling and cooking can reduce this.
Key benefits
- Excellent source of immune-supporting vitamin C
- Provides antioxidant carotenoids like lutein and zeaxanthin
- High water content aids in hydration
- Very low in calories, supporting weight management
- Contains potassium for healthy blood pressure
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite its common name 'summer squash,' zucchini is botanically a fruit, specifically a type of berry!
Full nutrition (USDA data · scales with serving)
| Water | 94.8 g |
| Energy | 17.0 kcal |
| Energy | 70.0 kj |
| Protein | 1.2 g |
| Total lipid (fat) | 0.32 g |
| Ash | 0.58 g |
| Carbohydrate, by difference | 3.1 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 2.5 g |
| Sucrose | 0.05 g |
| Glucose | 1.1 g |
| Fructose | 1.4 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 0.00 g |
| Calcium, Ca | 16.0 mg |
| Iron, Fe | 0.37 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 38.0 mg |
| Potassium, K | 261 mg |
| Sodium, Na | 8.0 mg |
| Zinc, Zn | 0.32 mg |
| Copper, Cu | 0.05 mg |
| Manganese, Mn | 0.18 mg |
| Selenium, Se | 0.20 ug |
| Vitamin C, total ascorbic acid | 17.9 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.09 mg |
| Niacin | 0.45 mg |
| Pantothenic acid | 0.20 mg |
| Vitamin B-6 | 0.16 mg |
| Folate, total | 24.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 24.0 ug |
| Folate, DFE | 24.0 ug |
| Choline, total | 9.5 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 10.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 120 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 200 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 2125 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) | 4.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.08 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.05 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.01 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 16:1 c | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 18:1 c | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.09 g |
| PUFA 18:2 | 0.03 g |
| PUFA 18:2 n-6 c,c | 0.03 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.06 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 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 |
| Fatty acids, total trans-monoenoic | 0.00 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.00 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.01 g |
| Threonine | 0.03 g |
| Isoleucine | 0.04 g |
| Leucine | 0.07 g |
| Lysine | 0.07 g |
| Methionine | 0.02 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.04 g |
| Tyrosine | 0.03 g |
| Valine | 0.05 g |
| Arginine | 0.05 g |
| Histidine | 0.03 g |
| Alanine | 0.06 g |
| Aspartic acid | 0.15 g |
| Glutamic acid | 0.13 g |
| Glycine | 0.05 g |
| Proline | 0.04 g |
| Serine | 0.05 g |
FAQ
Should I peel zucchini before eating?
No, the skin is edible, tender, and contains valuable nutrients like fiber and antioxidants. Just wash it well. The only reason to peel is for a very smooth texture in purées or for personal preference.
How do I keep zucchini from getting watery in my cooking?
For dishes like fritters or casseroles, slice or grate the zucchini, toss with a little salt, and let it sit in a colander for 20-30 minutes. Then, firmly squeeze out the excess moisture with a clean towel before using.
What's the best way to store fresh zucchini?
Store unwashed zucchini in a perforated plastic bag in the crisper drawer of your refrigerator. Use it within 4-5 days for the best texture and flavor.
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 0.17 kcal/g · 28% calories from protein · 1.0 g fiber · 2.5 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: 0.03 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.