Squash, summer, zucchini, includes skin, raw
* 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 | 17.9 MG | 20% | |
| Thiamin | 0.0 MG | 4% | |
| Riboflavin | 0.1 MG | 7% | |
| Niacin | 0.5 MG | 3% | |
| Pantothenic acid | 0.2 MG | 4% | |
| Vitamin B-6 | 0.2 MG | 10% | |
| Folate, total | 24 UG | 6% | |
| Choline, total | 9.5 MG | 2% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 10 UG | 1% | |
| Vitamin E (alpha-tocopherol) | 0.1 MG | 1% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 4.3 UG | 4% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 16 MG | 1% | |
| Iron, Fe | 0.4 MG | 2% | |
| Magnesium, Mg | 18 MG | 4% | |
| Phosphorus, P | 38 MG | 3% | |
| Potassium, K | 261 MG | 6% | |
| Sodium, Na | 8 MG | 0% | |
| 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 (17 kcal per 100g), suitable for weight management.
- Very low in fat (0.3g per 100g).
- Good source of Vitamin C, total ascorbic acid (20% DV).
About Squash, summer, zucchini, includes skin, raw
This versatile vegetable is a staple in many kitchens, prized for its mild flavor and tender texture. With a high water content, it's naturally low in calories, making it an excellent choice for those looking to maintain a healthy weight or add volume to meals without excess energy intake. It provides a modest amount of dietary fiber, which supports digestive health, and contains small amounts of protein to contribute to daily needs. While it's not a significant source of fat or carbohydrates, it offers a range of vitamins and minerals, including vitamin C, vitamin A, potassium, and folate, which play important roles in immune function, vision, and heart health.
In the kitchen, this vegetable is incredibly adaptable. It can be enjoyed raw, sliced into salads or used as a crunchy dipper for hummus and other spreads. When cooked, it's often grilled, sautéed, or roasted, bringing out a slightly sweet, nutty flavor. It's also a popular addition to stir-fries, soups, and casseroles, and can even be spiralized as a low-carb alternative to pasta. Because of its mild taste, it pairs well with a variety of herbs, spices, and other vegetables, making it easy to incorporate into a wide range of healthy, balanced meals.
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