The zucchini: you either love it or you don’t. But is zucchini worth eating for health? And why exactly? Read on to discover this!
Is zucchini healthy?
Is zucchini actually healthy? Well, it probably won’t surprise you, but zucchini is just as healthy as other vegetables. It is packed with essential nutrients and has few calories.
And if you eat mostly low-calorie foods, it’s easier to maintain a healthy weight, which lowers the risk of diseases like type 2 diabetes and cardiovascular disease.
What is zucchini?
So, what is zucchini anyway? Well, this popular vegetable is native to the border region of Mexico and Guatemala in Central America. It found its way to Europe via Spain, where it is now grown.
The zucchini has an elongated shape, usually between 10 and 25 centimeters long and weighs between 250 and 500 grams. When it comes to calories in zucchini, you will find 17 kcal calories in 100 grams of zucchini and 2.5 grams of carbohydrates.
With its neutral and mild taste, it goes well with many dishes. You can prepare it in all kinds of ways, such as in lasagna, as low-carb ‘spaghetti strings’, in zucchini soup and stir-fries, or even raw in salads.
Another bonus is that zucchini has a long shelf life, up to two weeks in a cool and dark place.
And if you want to try something different, consider bulb zucchini. This tastes the same, but is ideal for filling, for example with rice. Yellow zucchini and white zucchini taste the same, but with yellow zucchini you can brighten up your dish with its striking color.
What is the nutritional value of zucchini?
What about the nutritional value of zucchini? Below you can read how much a portion of zucchini (50) grams contains.
- 9 kcal energy
- 0.1 gram fat
- 0 grams of saturated fat
- 1.2 grams of carbohydrates
- 1.2 grams of sugars
- 0.5 grams of fiber
- 0.6 grams of protein
- 0 grams of salt
What nutrients does zucchini contain?
Now you know the nutritional value of zucchini. But which vitamins and minerals does this green vitamin bomb actually contain?
Read below how many and which vitamins and minerals a portion (50 grams) of zucchini contains.
| Nutrient | Quantity | Recommended Daily Allowance (RDA) |
| Potassium | 100 mg | 3500 mg |
| Calcium | 15 mg | Men and women 18-24 years: 1000 mg Men 25-69 years and women 25-49 years 950 mg Women 60-69 years 1100 mg |
| Magnesium | 11 mg | Men 350 mg Women 300 mg |
| Iron | 0.4mg | Men and women who do not menstruate 11 g Women who do menstruate 16 mg* |
| Zinc | 0.2 µg | Men (>18 years) 9 ug Women (>18 years) 7 ug Pregnant women 9.1 ug Breastfeeding women 11 ug |
| Vitamin A | 15 ug | Men 800 μg Women 680 μg |
| Vitamin E | 0.1mg | Men 13 mg Women 11 mg |
| Thiamine (vitamin B1) | 0.03mg | 0.1mg |
| Riboflavin (vitamin B2) | 0.05mg | 1.6mg |
| VItamine B6 | 0.08mg | Men and women 1.5 mg Men >50 years 1.8 mg |
| Folic acid | 26 µg | 300 μg Pregnant and lactating women 400 μg |
| Niacin | 0.2mg | 16 mg |
| Vitamin C | 8 mg | 75 mg |
| Iodine | 1 µg | 150 μg Pregnant and/or lactating women 200 μg. |
| Phosphorus | 12mg [2] | 550 mg (>18 years) [3] |
What are the health benefits of zucchini?
Why would you want to have zucchini on your menu regularly? Let’s list the most important advantages of this green boy.
Enjoy the benefits of fiber
We’ll start with the fiber – about 2.5 to 5 grams, depending on the weight of that green boy. These are insoluble fiber and soluble fiber, both of which have health benefits.
Soluble fibers are like the superheroes of good digestion, especially if you drink enough water. Fibers, among other things, provide a feeling of satiety, which makes losing weight easier.
Oh, and did you know that peeled zucchini contains extra fiber? So, don’t forget to wash it well before enjoying it. This is extra important if you eat raw zucchini.
RESUME
In summary, a zucchini is good for your digestion because of the 2.5 to 5 grams of fiber per day.
Good sources of vitamins and minerals
But hey, there’s more! Zucchini contains a range of vitamins and minerals. Consider B vitamins such as Thiamine (B1) and Niacin (B3), which help you get energy from your food. Niacin even does something extra for your skin, helping you maintain healthy skin.
And then we haven’t even mentioned vitamin K and magnesium for healthy bones, which reduces the risk of bone fractures. Vitamin C and beta-carotene are the heroes for your eye health. Beta-carotene is transformed into vitamin A in your body.
RESUME
A zucchini is packed with healthy vitamins and minerals.
Full of antioxidants
Let’s not forget the antioxidants. Zucchini, with its powerful vitamin C, is like the superhero that defeats free radicals, the bad guys. These free radicals can cause a lot of damage to your body and possibly lead to unpleasant diseases, such as type 2 diabetes and cancer.
Zucchini contains the antioxidants lutein, vitamin C, beta carotene, lutein and zeaxanthin.
Healthy heart
Zucchini is healthy for your heart for several reasons, thanks to the potassium for good blood pressure and the fiber that protects you against cardiovascular disease. Studies even show that people who eat a lot of fruit and vegetables are less likely to develop these annoying conditions.
RESUME
Zucchini is not only an antioxidant bomb, but also extremely good for your heart.
Possible lowering of blood sugar levels
And then we have something interesting about blood sugar levels. Low in carbohydrates, zucchini can help lower blood sugar levels.
Combine this with sufficient dietary fiber and you also reduce the risk of type 2 diabetes.
Full of water
Last but not least, zucchini consists of a large amount of water – about 91.6 grams per 100 grams of zucchini. That not only means happy digestion, but also enough fluids to keep your body running smoothly.
If you exercise, exercise or sweat a lot, sufficient fluid is extra important. Just a few percent loss of fluid will cause you to perform less. It can also cause a headache.
RESUME
Zucchini is not only good for your blood sugar, but can also help maintain your fluid levels. Sounds like a win-win, right?
Is cucumber or zucchini healthier?
Cucumber or zucchini – which should you choose if you want to eat healthy? They look alike, are even related, and share many of the same good things, like nutrients and plenty of fluids.
Now, if we have to be really picky, the cucumber has just a touch more moisture. But let’s be honest, there’s no clear winner here. Both are simply healthy. Zucchini boasts slightly more minerals, but compromises slightly on dietary fiber.
Is zucchini good for weight loss?
And for those who are thinking about losing weight: the zucchini is your buddy. Low in calories: so you can eat a lot of it. The dietary fiber and fluid make you feel full faster, which is useful if you want to lose weight.
Moreover, it is easy to add to your diet. This is very positive, because accessible ways to eat healthy help you lose weight more successfully.
Does zucchini fit into a low-carb diet?
And what if you are on a team low-carb diet? Good news! Zucchini is low in carbohydrates and is often used as a carbohydrate substitute. Think of that ‘zucchini spaghetti’ – strings of zucchini instead of regular pasta. Smart, right?
