Calories in Zucchini
Zucchini is a versatile summer squash, low in calories and rich in water content. It provides a good source of vitamins A and C, potassium, and dietary fiber, making it a healthy addition to various meals.
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 16 | 1.2g | 3.4g | 0.2g |
| 1 cup chopped (124g) | 1 cup chopped (124g) | 20 | 1.5g | 4.2g | 0.2g |
| 1 oz (28g) | 1 oz (28g) | 5 | 0.3g | 1g | 0.1g |
| 1 cup sliced (113g) | 1 cup sliced (113g) | 18 | 1.4g | 3.8g | 0.2g |
| 1 large (323g) | 1 large (323g) | 52 | 3.9g | 10.8g | 0.6g |
| 1 small (118g) | 1 small (118g) | 19 | 1.4g | 4g | 0.2g |
Health Benefits
Rich in Antioxidants: Zucchini contains antioxidants like lutein and zeaxanthin, which support eye health and protect against cellular damage.
Aids Digestion: Its high water and fiber content promote healthy digestion, prevent constipation, and contribute to a healthy gut.
Supports Heart Health: The potassium in zucchini helps regulate blood pressure, while its fiber content can help lower cholesterol levels, benefiting cardiovascular health.
Nutrition Tips
- Add raw or lightly cooked zucchini to salads for extra crunch and nutrients.
- Substitute pasta with zucchini noodles (zoodles) for a lower-carb, gluten-free meal option.
- Incorporate shredded zucchini into baked goods like muffins or bread to boost fiber and moisture.
- Grill or roast zucchini with herbs and a touch of olive oil for a flavorful and healthy side dish.
- Use zucchini slices as a base for mini pizzas or as a healthy alternative to bread in sandwiches.
GAYA Tracking Tip
When logging zucchini dishes, especially those with added oils or sauces, try to photograph the zucchini separately or estimate the amount of added ingredients for the most accurate calorie count. GAYA can identify plain zucchini easily.
Frequently Asked Questions
Is zucchini good for weight loss?+
Yes, zucchini is excellent for weight loss due to its low calorie count, high water content, and good fiber profile. It helps you feel full without consuming many calories, making it a great choice for managing your intake.
Can you eat zucchini raw?+
Absolutely! Zucchini can be enjoyed raw in salads, spiralized into "zoodles," or even thinly sliced as a snack. Raw zucchini retains all its heat-sensitive vitamins and offers a crisp texture.
What's the difference between zucchini and cucumber?+
While they look similar, zucchini is a fruit (botanically a berry) and is typically cooked, with a slightly firmer texture and milder flavor. Cucumber is also a fruit, usually eaten raw, with higher water content and a distinct refreshing taste.
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