About Zucchini

  • Zucchini, also known as summer squash, consists of multiple varieties.
  • Zucchini belongs to the Cucurbitaceae botanical family, which also consists of a squash, pumpkin and gourds.

Nutrition Information

  • Zucchini is an excellent source of vitamin C and a good source of vitamin B6 and manganese.
    • Vitamin C aids in the absorption of iron, which helps to heal wounds and form scar tissue.
    • Vitamin B6 is involved in protein metabolism as well as brain and immune function during pregnancy and infancy.
    • Manganese helps the body to form connective tissue, bones, and blood clotting factors.


Selecting, Storing and Preparing

  • Choose slender zucchinis that are heavy for their size with a smooth, shiny skin and a bright green or yellow color. Avoid zucchinis that have soft spots or are blemished.
  • Zucchini can be eaten raw or cooked, and is best when young and tender, about six to eight inches long.
  • Larger zucchinis become tough but can be used to grate for zucchini bread – just scoop out the seeds prior to grating.
  • Use raw by shredding the zucchini into salads or bread recipes or cut into spears and use on a vegetable platter with your favorite veggie dip.
  • Steam, sauté, grill, or bake for your favorite dishes.
  • Spiralize zucchini to reduce carbohydrates in your favorite pasta dishes.
  • You can store zucchini in a plastic bag in the refrigerator for up to one week, but it’s at its best quality if eaten within 3 to 4 days.
  • Wash prior to preparing.
  • The skin is edible, so no need to peel it off if the zucchini is young and tender.

Nutrition Facts

1 cup zucchini, sliced, raw
Calories: 19 | Protein: 1.4 g | Fat: 0.4 g | Carbohydrate: 3.5 g | Fiber: 1.1 g | Calcium: 18.1 mg | Magnesium: 20.3 mg | Potassium: 295 mg | Folate: 27.1 µg | Vitamin A: 226 IU | Vitamin C: 20.2  mg 

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