Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 12.9 MG | 14% | |
| Thiamin | 0.0 MG | 3% | |
| Riboflavin | 0.0 MG | 2% | |
| Niacin | 0.5 MG | 3% | |
| Pantothenic acid | 0.3 MG | 6% | |
| Vitamin B-6 | 0.1 MG | 5% | |
| Folate, total | 28 UG | 7% | |
| Choline, total | 9.4 MG | 2% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 56 UG | 6% | |
| Vitamin E (alpha-tocopherol) | 0.1 MG | 1% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 4.2 UG | 4% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 18 MG | 1% | |
| Iron, Fe | 0.4 MG | 2% | |
| Magnesium, Mg | 19 MG | 5% | |
| Phosphorus, P | 37 MG | 3% | |
| Potassium, K | 264 MG | 6% | |
| Sodium, Na | 239 MG | 10% | |
| Zinc, Zn | 0.3 MG | 3% | |
| Copper, Cu | 0.1 MG | 6% | |
| Manganese, Mn | 0.2 MG | 8% | |
| Selenium, Se | 0.2 UG | 0% |
Nutrition Highlights
- Very low in calories (15 kcal per 100g), suitable for weight management.
- Very low in fat (0.4g per 100g).
About Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt
This versatile vegetable is a popular choice for health-conscious cooks due to its low calorie content and impressive nutrient profile. A single serving provides a good source of vitamin C, potassium, and manganese, while offering a modest amount of dietary fiber to support digestive health. Its high water content makes it naturally hydrating and satisfying, perfect for those looking to maintain a healthy weight without sacrificing volume in meals.
The tender flesh and mild flavor make it incredibly adaptable in the kitchen. It can be grilled, roasted, sautéed, or steamed, and works beautifully in both savory dishes and baked goods. Many people spiralize it as a low-carb pasta alternative, add it to stir-fries, or incorporate it into soups and stews. It also shines when stuffed with lean proteins and whole grains for a nutrient-dense meal. The skin is edible and contains additional fiber and nutrients, so there's no need to peel it before cooking. When preparing this vegetable, avoid overcooking to preserve its texture and nutritional value. Its neutral taste makes it an excellent canvas for herbs, spices, and healthy fats like olive oil.
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