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Nutrition of Zucchini

Zucchini is a variety of thin-skinned summer squash that can be prepared for eating in many different ways. According to the U.S. Department of Agriculture, zucchini is the most popular type of summer squash in the United States. Zucchini can be consumed either cooked or raw. Its nutritional content can vary based on the way it is served.

  1. Calories and Fat

    • According to the USDA, zucchini, like all forms of summer squash, is a very healthful food. A half-cup of cubed zucchini, either cooked or raw, has 20 calories, contains one gram of fiber and is fat-free. Zucchini is naturally cholesterol-free and contains no sodium.

    Vitamin A

    • Zucchini contains a fair amount of vitamin A, but only when served it its raw form. The USDA says that 1/2 cup of raw, cubed zucchini contains 15 percent of the daily value of vitamin A (based on a 2,000-calorie diet). However, when cooked that same 1/2 cup of zucchini offers only 4 percent of the daily value of vitamin A. This is because the majority of the vitamin A in the zucchini is found in the skin, which is broken down when cooked.

    Vitamin C

    • Zucchini is also a good dietary source of vitamin C, especially when consumed raw. According to the USDA, 1/2 cup of raw zucchini supplies 10 percent of the daily requirement of vitamin C. When that zucchini is cooked, its vitamin C content drops to 8 percent.

    Carbohydrates

    • Zucchini has a high water content, meaning that it is fairly low in carbohydrates. The USDA says that 1/2 cup of raw zucchini has five grams of carbohydrates, while 1/2 cup of the cooked vegetable contains four grams. Because of this, the Mayo Clinic identifies zucchini, along with all other types of summer squash, as a nonstarchy vegetable on its diabetic food exchange. According to the Mayo Clinic, nonstarchy vegetables are good additions to a daily diet because they are low in carbohydrates and high in nutritional value.

    Calcium and Iron

    • Zucchini contains minor amounts of calcium and iron. Both cooked and raw zucchini offers 2 percent of the daily value of calcium and iron in each half-cup.

    For Optimal Nutrition

    • To get optimal nutritional value from zucchini, it's important to prepare it properly. If increasing your vitamin A and C intake is most important, eat the zucchini raw, either plain or with a low-fat, low calorie dip (such as hummus). If cooking the zucchini or including it in recipes, make sure to prepare it with healthful ingredients. Avoid fatty, calorie-dense additions such as excess cheese and butter.

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