Zucchini Health Benefits, Nutrition and Fruit Facts

Health Benefits of Eating Zucchini

  • Zucchini or courgette contains substantial amount of flavonoid poly-phenolic antioxidants including zeaxanthin, lutein and carotenes. These useful compounds get rid of harmful substances such as reactive oxygen species and free radicals and are effective in anti-aging and healing various diseases.
  • Courgette is rich in dietary fiber. It supplies 10% of the RDA in every 100 g. Research reports showed that foods with high fiber help digestion, cure constipation and protect you against colon cancer.
  • Zucchini is a low-calorie food; provides you with 17 kcal in every 100 g. Moreover, with no cholesterol or saturated fats, many nutritionists recommend the fruit to be used as natural remedy to assist weight loss and to control LDL cholesterol levels.
  • Fresh courgette is a good source of vitamin A (retinol); giving your body 200 I.U. in every 100 g. This potent antioxidant helps lower the risk of cancer. It is also beneficial to your vision and aids the formation of strong bones and teeth.
  • Loaded with folate, this famous culinary fruit plays an important role to protect the newborns from birth defects, namely neural tube defects and spina bifida. Studies have proven that folate is great for your brain as it reduces the effects of aging.
  • Fresh zucchini is packed with vitamin C (ascorbic acid), containing 17.9 mcg in every 100 g. A 1992 scientific report showed that individuals with significant levels of this powerful antioxidant in their body live six years longer compared to those with lower levels. Vitamin C takes care of the wellbeing of the cardiovascular system by promoting metabolism of fats and protecting body cells from being damaged by free radicals.
  • Every 100 g of courgette supplies more than 10% of the RDA of magnesium. Magnesium is an essential mineral that is vital to maintain a healthy heart and strong bones. Other health properties of magnesium include helping in absorption of calcium and potassium, and also preventing leg cramps, fatigue and migraines.
  • Zucchini is also abundant with potassium and manganese. Potassium is an intra-cellular electrolyte which is excellent in lowering your blood pressure. Manganese is another essential nutrient with loads of health advantages, namely metabolizing carbohydrates and protein, generating sexual hormones and regulating blood sugar.

Facts about Zucchini

Fresh Raw Zucchini Fruit

Zucchini (scientific name Cucurbita Pepo) is categorized as a summer squash. It is sometimes known as courgette. The plant can live in many types of different climates and the zucchini fruit has many culinary uses, from making raw pasta to baking zucchini bread.

Courgette has a shape looks like a sausage, usually with green skin and white spots, but you may see the yellow squash at times. When raw, the fruit contains a snappy, crisp texture with spring-like flavor. It can be added to vegetable platters or used to make dips. The squash is delicious even you eat it on its own, added with some salt, or combined with other vegetables to make salads.

When cooked, zucchini can be roasted or grilled with other vegetables, stir-fried, used to make stews, soups or curries and added to pasta sauces. Cooked zucchini softens much, so it should be added at the end of cooking process to retain its crunchiness.

Zucchini Nutrition Facts and Calories

Nutritional Value of 1 cup (124 g) Raw Zucchini (Chopped)
Calories 20 kcal
Total Fat 0 g
Cholesterol 0 mg
Sodium 12 mg
Total Carbohydrates 4 g
Dietary Fiber 1 g
Sugars 2 g
Protein 2 g

Zucchini Recipe

Zucchini and Cucumber Salad Recipe

Serve: 4

  • 1 large zucchini, sliced thinly
  • 1 large cucumber, peeled, seeded and sliced thinly
  • 1/2 cup onion, chopped finely
  • 2 tablespoons fresh dill, chopped
  • 1/2 cup white vinegar
  • 2 tablespoons water
  • 2 teaspoons sugar
  • 1/4 teaspoon pepper
  • 1/2 teaspoon salt


  1. Combine the zucchini, cucumber and onion in a shallow dish. Set aside.
  2. Blend the dill, vinegar, water, sugar, pepper and salt in a bowl, then pour over the zucchini mixture.
  3. Cover well and chill for a minimum of 2 hours prior to serving.

Zucchini Side Effects

Zucchini does not cause allergic reactions or side effects. You may feed it to infants from six months and older.

Related Fruits and Vegetables Articles:

Banana Health Benefits Pumpkin Health Benefits Eggplant Health Benefits
Carrots Health Benefits Broccoli Health Benefits Asparagus Health Benefits

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