Despite its Italian "surname," zucchini, also known as courgette, is a summer squash native to the Americas. Archeologists have unearthed zucchini seeds in Mexican caves dating back 10,000 years, highlighting its long history. Squash has been integral to a wide variety of international cuisines for centuries. Elongated varieties of squash began to appear in Italian kitchens as early as the 1600s, but the first description of the produce with the name "zucchini" did not appear until the early 1900s. Zucchini is part of the same food family as winter squash, watermelon, pumpkin, and cucumber.
As the culinary chameleon of the produce world, zucchini is known for its versatility. Its mild flavor pairs well with a wide variety of recipes. Many enthusiasts prize zucchini for its limited calories and high nutrient content. While it is often thought of and used as a vegetable, zucchini is technically a fruit. As a variety of summer squash, it is harvested and eaten while immature. This sets it apart from other types of squash, as does its soft rind.
Nutritional Profile of Zucchini
Zucchini is packed with many important vitamins, minerals, and antioxidants. It is high in fiber and low in calories, fat, and sugar. Zucchinis are also a wonderful source of folate and potassium, as well as vitamin A.
A large, raw zucchini contains:
- Calories: 55
- Protein: 4 grams
- Fat: 1 gram
- Carbohydrates: 10 grams
- Fiber: 3.2 grams
- Sugar: 8 grams
Zucchini also contains antioxidants as well as vitamins A, C, K, folic acid, and minerals including iron, magnesium, calcium, and lots of potassium. In particular, its ample vitamin A content may support your vision and immune system.
Read also: Low-Carb Zucchini Noodles
Raw zucchini offers a similar nutrition profile as cooked zucchini, but with less vitamin A and more vitamin C, a nutrient which tends to be reduced by cooking.
To get nutritional benefits from zucchini, you should eat it unpeeled. Zucchini skin has lots of vitamins C and B6. Zucchini skin has a mild flavor, but be sure to wash it well before cooking.
Health Benefits of Zucchini
Eating a diet rich in vegetables like zucchini may help reduce your risk of chronic diseases, while also keeping your weight in check.
Below is a more in-depth look at what the research says about the potential health benefits of eating zucchini.
Digestive Health
Fiber plays an important role in digestion and may limit the risk for a variety of gastrointestinal (GI) issues. Eating sufficient amounts of fiber is key to gut health and the best way to avoid digestive discomfort including bloating and constipation. Replacing refined foods such as pasta, rice, or crackers with zucchini can be a good source of fiber in your diet. For starters, it’s rich in water, which can soften stools. This makes them easier to pass and reduces your chances of constipation.
Read also: Crispy Keto Fritters
Zucchini also contains both soluble and insoluble fiber. Insoluble fiber adds bulk to stools and helps food move through your gut more easily, further reducing constipation risk. This benefit is compounded if you have enough fluids in your diet. Meanwhile, soluble fiber feeds the beneficial bacteria living in your gut. In turn, these friendly bacteria produce short-chain fatty acids (SCFAs) that nourish your gut cells. What’s more, SCFAs may help reduce inflammation and symptoms of certain gut disorders, such as irritable bowel syndrome (IBS), Crohn’s disease, and ulcerative colitis.
Cancer Prevention
Zucchini contains zeaxanthin and several other compounds that can play a role in preventing oxidative stress. This, in turn, may limit the likelihood of developing cancer. Fruits and vegetables like zucchini present strong links to an overall reduced cancer risk, though more studies need to be done to determine whether they may prevent cancer. Instead, research is finding that certain fruits and vegetables may be linked to reducing the development of certain types of cancers.
For example, evidence suggests that high-fiber foods may help reduce the risk of colon cancer. One recent study found that cucurbitacin types B and I, which are compounds naturally found in zucchini, pumpkins, melons, and cucumbers, may limit the development of colon cancer by blocking the growth of cancer stem cells. Additional research analyzing zucchini’s effects on the development of other types of cancer is needed to determine whether this squash could prevent overall cancer risk.
Blood Sugar Regulation
Zucchini is rich in vitamin B6. Research suggests that this vitamin can help with regulating blood glucose. The vitamin may even play a protective role against diabetes. Zucchini may help lower blood sugar levels in people with type 2 diabetes. At 3 grams of carbs per cooked cup (232 grams), zucchini provides a great low-carb alternative to pasta for those looking to reduce carb intake. It can be spiralized or sliced to replace spaghetti, linguini, or lasagna noodles in dishes.
Low-carb diets can significantly lower blood sugar and insulin levels, both of which may keep blood sugar levels stable and reduce the need for medication in people with type 2 diabetes. What’s more, zucchini’s fiber helps stabilize blood sugar, preventing levels from spiking after meals. Diets rich in fiber from fruits and vegetables - including zucchini - are consistently linked to a lower risk of type 2 diabetes. The fiber found in zucchini may also help increase insulin sensitivity, which can help stabilize blood sugar as well.
Read also: Ground Beef Zucchini Casserole
Additionally, animal studies note that zucchini peel extract may help reduce blood sugar and insulin levels. This may be due to the skin’s potent antioxidants. However, human research is needed before strong conclusions can be made.
Eye Health
Compounds such as lutein and zeaxanthin protect the eye's cells by filtering blue light wavelengths. A diet rich in these compounds may reduce the risk of developing cataracts or other eye-related health problems. Adding zucchini to your diet may aid your vision. That’s partly because zucchini is rich in vitamin C and beta-carotene - two nutrients important for eye health.
Zucchini also contains the antioxidants lutein and zeaxanthin. Research shows that these antioxidants can accumulate in your retina, improving your vision and reducing your risk of age-related eye diseases. This may include a lower risk of macular degeneration, which is the leading cause of irreversible vision loss in older adults. In addition, diets high in lutein and zeaxanthin may also lower your likelihood of developing cataracts, a clouding of the lens which can lead to poor eyesight.
Inflammation Prevention
Inflammation is a mechanism our body uses to heal (think of the redness around a cut). But sometimes inflammation can't be turned off and causes harm. Certain foods such as zucchini are known for their anti-inflammatory properties. You should include as many anti-inflammatory foods in your diet as possible, including colorful fruits and vegetables, whole grains, legumes, and healthy fats.
Weight Management
A healthy diet includes whole wheat grains such as pasta, but zucchini can be a lower-calorie choice when you're trying to manage your weight. You can make or buy zucchini noodles as a substitute for pasta or rice. One cup of zucchini noodles has around 35 calories as opposed to a cup of pasta, which has about 200. Regular consumption of zucchini may help you lose weight. This fruit is rich in water and has a low calorie density, which may help you feel full. Its fiber content may also reduce hunger and keep your appetite at bay.
Moreover, studies consistently link high fruit and vegetable intake to weight loss and a slower rate of weight gain over time. What’s more, intake of non-starchy, dark green or yellow vegetables - with similar nutrition profiles to zucchini - appears particularly beneficial to weight loss.
Like other nutritionally dense foods such as whole grains, beans, legumes, and lean meats, fruits and vegetables can fit well into a weight loss or weight maintenance diet. Vegetables like zucchini are low in calories and fat, but their water and fiber content can help keep you full, making it less likely that you’ll overeat. (Zucchini’s high water content also makes it a convenient way to add extra water to your diet, Rizzo notes.)
Nonetheless, it’s important to keep in mind that eating more vegetables (like zucchini) won’t necessarily help with weight loss or weight management unless they replace other higher-calorie foods, such as refined carbs or empty-calorie snacks. For example, swap out one cup of pasta or rice for one cup of zucchini noodles (or “zoodles”), and you’ll significantly reduce your calorie intake while still getting the same volume of food.
Cardiovascular Health
Research overwhelmingly supports the fact that eating more fruits and vegetables is linked to a reduced risk of heart disease and stroke as well as lower blood pressure. Fibrous foods like zucchini may also help you manage cholesterol by preventing your body from absorbing some of the cholesterol you consume via other foods. This may help reduce your overall cholesterol and triglyceride levels - and, in turn, your risk of heart disease.
While more human studies are needed to support zucchini as a cardiovascular health booster, one study in rats specifically showed zucchini’s potential in preventing cardiovascular disease. Researchers report that, despite an otherwise high-fat diet, the rats that ate zucchini had improvements in cholesterol levels and showed less oxidative stress, which is a marker of cell damage. Its high fiber content may be largely responsible. Observational studies show that people who eat more fiber have a lower risk of heart disease.
Pectin, one type of soluble fiber found in zucchini, appears particularly effective at reducing total and “bad” LDL cholesterol levels. Zucchini is also rich in potassium, which may help reduce high blood pressure by dilating your blood vessels. Healthier blood pressure is linked to a lower risk of heart disease and stroke.
Other Potential Benefits
Zucchini may offer some additional benefits. The most well-researched include:
- Bone health. Zucchini is rich in the antioxidants lutein and zeaxanthin, as well as vitamin K and magnesium, all of which can help strengthen bones.
- Anticancer effects. Test-tube and animal studies indicate that zucchini extracts may help kill or limit the growth of certain cancer cells. However, human research is needed.
- A healthy prostate. Animal research shows that zucchini seed extracts may help limit prostatic hyperplasia, an enlargement of the prostate that commonly causes urinary and sexual difficulties in older men.
- Thyroid function. Testing in rats reveals that zucchini peel extracts may help keep thyroid hormone levels stable. That said, research in humans is needed.
Immunity Boost
Zucchini helps your immune system in a few ways. First, its fiber content feeds your gut microbiome, which plays a key role in fighting off unwanted invaders. “Your microbiome is a colony of tiny organisms that help fight off invaders like viruses and harmful bacteria,” explains Whitson. “Fiber is your microbiome’s food source, helping it maintain the right balance of ‘good’ and ‘bad’ bacteria so you stay healthy.”
But the immune-boosting benefits don’t stop there. Zucchini also contains vitamin C, which is essential for your immune system to function. “Vitamin C helps your immune system’s cells find viruses and other invaders,” she continues. “And it helps your tissues heal after an illness or injury.”
Prevention of Anemia
Zucchini contains vitamin B6, iron and vitamin C - a trio that can help prevent anemia. This condition occurs when your cells aren’t getting the oxygen they need from red blood cells.
“Low levels of vitamin B6 and iron can cause anemia,” shares Whitson. “And vitamin C helps your body absorb iron more efficiently. Zucchini has all three nutrients in a form your body can use, so it’s a great food to help prevent anemia."
Potential Concerns
While zucchini can help prevent digestive issues such as bloating and constipation, it can cause them too. Another potential cause for concern is zucchini allergies, which are surprisingly common. Symptoms can include diarrhea, nausea, and itching.
Because zucchini is a low-calorie food, it is often used as a substitute for pasta or other carb-dense ingredients. While this can dramatically decrease a meal's calorie count, be aware that zucchini recipes can still feature heavy sauces high in calories and fat.
Cucurbitacin and "Toxic Squash Syndrome"
Zucchini and other squashes contain a substance called cucurbitacin, which produces a bitter taste to keep insects away. In people, cucurbitacin can cause digestive problems and even vomiting when eaten in large amounts. Grocery store zucchini typically doesn't have enough cucurbitacin to cause digestive issues. If you're growing it yourself, you may want to take extra care when eating raw zucchini. If your zucchini tastes bitter - cooked or raw - don't continue to eat it. Doing so may cause cucurbit poisoning, also known as toxic squash syndrome.
Ways to Enjoy Zucchini
Zucchini is a nutritious and versatile vegetable (technically, a fruit) that lends itself well to a variety of foods, from baked goods to side and main dishes. Zucchini is incredibly versatile and can be eaten raw or cooked.
Here are some ways to incorporate it into your meals:
- Add it raw to salads.
- Stew it with other summer fruits and vegetables to make ratatouille.
- Stuff with rice, lentils, or other vegetables, then bake it.
- For a mild stir-fry, add olive oil and sauté it.
- Boil it, then blend it into soups.
- Serve it as a side, grilled or sautéed with a little garlic and oil.
- Try it breaded and fried.
- Spiralize it into spaghetti- or linguine-like noodles, or slice it to replace lasagna sheets.
- Bake it into breads, pancakes, muffins, or cakes.
- In some cultures, the zucchini flower is considered a delicacy.
- Use milk, cheese, and flour to create a sauce to toss zucchini in as a lower-carb substitute for mac and cheese.
- Enjoy zucchini with hummus or Greek yogurt dip.
- Toss zucchini noodles into your favorite pasta sauce. Add mozzarella cheese and sausage crumbles for extra flavor.
- Add zucchini to any vegetable stir fry. Flavor with soy sauce or oyster sauce.
- Create a cheesy egg bake that includes diced zucchini.
- Add grated zucchini to a savory pancake mix, which can also include onions and cheese.
- Include grated zucchini in soy-, chickpea-, or bean-based veggie burgers.
- Blend zucchini into a healthy smoothie with almond milk, banana, and blueberries.
- Sauté zucchini with onions and garlic as an easy side dish.
- Make a moist zucchini bread recipe.
- Throw zucchini on the grill to complement your favorite grilled fish.
Zucchinis are often available at grocery stores and farmer's markets. At the supermarket, zucchini can be found fresh or frozen in many forms, including chopped or as thin strips known as "zoodles" (zucchini noodles). Many people prefer to grow zucchinis in gardens, as they are a highly resilient squash. Ideally, they should be planted in locations that receive at least six hours of sunlight per day. Little effort is required to produce a high yield, although conditions such as extreme heat or limited moisture can produce a slightly bitter flavor. Zucchini can usually stay fresh for up to one week when stored in a plastic bag in the fridge and for up to three months in the freezer.
Recipes
Zucchini Bread
This moist, low-fat recipe is packed with spices. Makes 16 servings
Ingredients
- 1 1/2 cups of whole wheat flour
- 2 tsp baking powder
- 1/2 tsp baking soda
- 1/2 tsp salt
- 1/4 tsp ground ginger
- 1/4 tsp ground cinnamon
- 1/8 tsp ground nutmeg
- 3/4 cup white sugar
- 1/2 cup unsweetened applesauce
- 2 tbsp ground flaxseed, plus 6 tablespoons water
- 2 cups grated zucchini
Directions:
- Preheat oven to 350 F. Spray an 8.5 x 4.5-inch bread pan with nonstick cooking spray.
- Whisk together ground flaxseed and water in a large bowl. Set aside for five minutes.
- Combine flour, baking powder, baking soda, salt, and spices in a separate bowl. Set aside.
- Add sugar and applesauce to the flaxseed mixture and mix for one minute. Stir in grated zucchini. Add dry ingredients, stirring just until moistened. Pour into the prepared baking pan.
- Bake for 40-45 minutes, or until a toothpick comes out clean. Cool for 15 minutes, turn the baking pan onto a rack, and allow it to cool completely.
Nutrition per serving
- Calories: 85
- Total fat: 0.5 grams
- Saturated fat: 0 gram
- Fiber: 2 grams
- Protein: 2 grams
Zucchini "Pasta" with Chicken
A quick entree featuring zucchini noodles. Use a spiral slicer to shape zucchini into noodles. Makes two servings
Ingredients
- 1 medium zucchini, spiralized
- 2 tbsp canola oil (divided)
- 6 ounces raw chicken breast, without bone or skin; diced
- 1 medium red pepper, chopped
- 2 tbsp lite soy sauce (sodium reduced)
- 1 tbsp cornstarch
- 2 tbsp water
- 1 tsp red pepper flakes (crushed or flaked)
- 1 tsp ground ginger
- 1/4 cup dry roasted peanuts, unsalted (divided, optional)
Directions:
- Heat 1 tbsp of canola oil in a skillet on medium heat until hot. Add zucchini and stir with tongs or cooking spoons for two minutes. Do not overcook. Remove from skillet to a plate and cover with a paper towel or plate.
- In the same skillet, add the remaining 1 tbsp of oil and heat over medium-low heat until hot. Add chicken and red peppers and stir until the chicken is cooked thoroughly.
- As the chicken cooks, mix soy sauce, cornstarch, water, red pepper flakes, and ginger in a small bowl. Add it to cooked chicken, stir, and cover for one to two minutes until sauce thickens slightly.
- Divide the cooked zucchini between two plates.
- Divide chicken mixture into two portions and place on top of zucchini; sprinkle peanuts on top of each portion if desired.
Nutrition per serving
- Calories: 420
- Total fat: 28 grams
- Saturated fat: 4 grams
- Trans fat : 0 gram
- Sodium: 445 milligrams
- Total carbohydrates: 18 grams
- Fiber: 4 grams
- Sugars (no added sugars): 8 grams
- Protein: 24 grams
Low-Fat Vegetable Medley
This flavorful mix of vegetables creates an easy side dish. Makes four servings
Ingredients
- 1 medium zucchini
- 1 medium yellow squash
- 1 large carrot
- 1 cup small broccoli florets
- 1 small- or medium-sized red pepper
- 1 heaping tbsp chopped fresh basil
- 1 tsp dried oregano
- 1-2 tbsp olive oil
- Juice from 1/2 lemon
Directions:
- Cut or slice all vegetables, except broccoli, into matchsticks.
- Warm 1 tablespoon of olive oil in a sauté pan over medium heat. Add all vegetables to the pan and sauté until almost tender.
- Drizzle with the remaining tablespoon of olive oil, sprinkle oregano over the vegetables, and toss to coat.
- When vegetables are tender (they'll get soggy if overcooked), turn off the heat. Then, pour lemon juice evenly over the vegetables, and lightly toss. Season with salt and pepper, if desired, and serve immediately.
Nutrition per serving
- Calories: 70
- Protein: 2 grams
- Carbohydrates: 8 grams
- Fiber: 2 grams
- Sodium: 25 milligrams
- Fat: 3 grams
Is Zucchini Good for You? Addressing Common Questions
- Is zucchini good for you? Yes. Zucchini is full of vitamins and minerals, low in calories, and high in fiber, which promotes digestive health. Zucchini has also been shown to boost your immune system and contains the carotenoids lutein and zeaxanthin, two substances that boost eye health.
- Is it safe to eat zucchini every day? Generally, yes. However, it can sometimes create digestive issues when eaten in large amounts.
- Is it better to eat zucchini raw or cooked? Raw contains more nutrients than cooked. However, be careful when eating raw zucchini, especially if it's not commercially produced. Cucurbitacin, a bitter natural substance found in zucchini, can lead to gastrointestinal illness if eaten in large amounts.
- What organ is zucchini good for? Zucchini contains compounds that are good for your eyes. It can also benefit your immune and digestive systems.
- Is zucchini good for weight loss? It can be a low-calorie substitute for higher-calorie foods such as pasta and contains fewer carbohydrates. A one-cup serving of zoodles, or zucchini noodles, has about 40 calories.
- What is the calorie content of zucchini? A medium-sized zucchini contains around 33 calories. Zucchini is a low-calorie food that may help you lose weight as part of an overall healthy diet. However, the benefits of this squash go beyond calorie control.