Zucchini 101: Nutrition, Health Benefits, Recipes, and More
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All About Zucchini: Nutrition, Benefits, Types, Side Effects, and More

All About Zucchini: Nutrition, Benefits, Types, Side Effects, and More
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Updated on March 7, 2024
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It might be last alphabetically, but zucchini is one superfood that should be at the top of your shopping list. Since its introduction to North America from Italy during the 1920s, this summer squash has become a popular addition to a variety of dishes, though it’s just as delicious on its own.

 Zucchini does best in temperate climates, but it is grown year-round in various parts of the United States, with seasonality varying by region.

 (Outside of the United States, zucchini is called “courgette.”)
Botanically speaking, zucchini is technically a fruit. Yet it’s often treated as a vegetable and incorporated into more savory meals.

Aside from its taste, wide availability, and culinary versatility, zucchini offers numerous potential health benefits.

“Zucchini has many health benefits as a result of its rich antioxidant and micronutrient content,” explains registered dietitian Kristin Gillespie, RD, who is based in Virginia Beach, Virginia. “These benefits include reduced blood sugar levels, improved heart health, improved vision, enhanced weight loss, improved bone health, reduced inflammation, and improved digestion.”

Read on to learn more about this popular summer squash, including its nutrition facts, how to cook it, and other considerations to discuss with a doctor or dietitian.

Nutrition Facts

A 1-cup serving (124 grams [g]) of chopped raw zucchini contains:

  • Calories: 21
  • Protein: 1.5 g
  • Fat: 0.4 g
  • Carbohydrates: 3.9 g
  • Fiber: 1.2 g
  • Sugars: 3 g
  • Calcium: 20 milligrams (mg)
  • Iron: 0.5 mg
  • Potassium: 324 mg
  • Sodium: 10 mg

Zucchini is an excellent source of manganese and vitamin C, as well as a good source of potassium and magnesium, says Natalie Rizzo, RDN, founder of plant-based nutrition blog Greenletes in New York City. “Vitamin C is known for its immune system benefits, and it’s also an antioxidant that helps prevent inflammation in the body. Potassium and magnesium are electrolytes that contribute to heart health, blood pressure regulation, and hydration.”

Potential Health Benefits of Zucchini

Zucchini is a low-calorie food that may help you lose weight as part of an overall healthy diet. However, the benefits of this squash go beyond calorie control.

“Because of its rich antioxidant content, zucchini may also protect against a variety of chronic illnesses, including heart disease, certain types of cancer, and age-related cognitive decline,” explains Gillespie.

Eating a diet rich in vegetables like zucchini may help reduce your risk of chronic diseases, while also keeping your weight in check.

Below is a more in-depth look at what the research says about the potential health benefits of eating zucchini.

Zucchini May Help With Weight Management

Like other nutritionally dense foods such as whole grains, beans, legumes, and lean meats, fruits and vegetables can fit well into a weight loss or weight maintenance diet. Vegetables like zucchini are low in calories and fat, but their water and fiber content can help keep you full, making it less likely that you’ll overeat.

 (Zucchini’s high water content also makes it a convenient way to add extra water to your diet, Rizzo notes.)
Nonetheless, it’s important to keep in mind that eating more vegetables (like zucchini) won’t necessarily help with weight loss or weight management unless they replace other higher-calorie foods, such as refined carbs or empty-calorie snacks.

 For example, swap out one cup of pasta or rice for one cup of zucchini noodles (or “zoodles”), and you’ll significantly reduce your calorie intake while still getting the same volume of food.

It May Promote a Healthy Gut

Zucchini may also contribute to a gut-friendly diet, thanks to its fiber content. High-fiber foods may help improve your overall gut health by keeping bowel movements regular, preventing buildup, and promoting a balance of good bacteria.

Fibrous foods like fruits and vegetables can also help decrease bowel pressure, thereby reducing symptoms of irritable bowel syndrome and possibly preventing diverticulosis (a condition that occurs when small pockets form in the wall of the colon).

 Overall, the recommended daily fiber intake for adults ages 19 to 50 is at least 25 g per day for women and 38 g per day for men. If you’re trying to increase your fiber intake with produce like zucchini, do so gradually and drink plenty of water to help reduce gas and constipation.

Zucchini May Reduce Cancer Risk

Fruits and vegetables like zucchini present strong links to an overall reduced cancer risk, though more studies need to be done to determine whether they may prevent cancer. Instead, research is finding that certain fruits and vegetables may be linked to reducing the development of certain types of cancers.

For example, evidence suggests that high-fiber foods may help reduce the risk of colon cancer.

 One recent study found that cucurbitacin types B and I, which are compounds naturally found in zucchini, pumpkins, melons, and cucumbers, may limit the development of colon cancer by blocking the growth of cancer stem cells.

 Additional research analyzing zucchini’s effects on the development of other types of cancer is needed to determine whether this squash could prevent overall cancer risk.

It May Improve Cardiovascular Health

Research overwhelmingly supports the fact that eating more fruits and vegetables is linked to a reduced risk of heart disease and stroke as well as lower blood pressure.

 Fibrous foods like zucchini may also help you manage cholesterol by preventing your body from absorbing some of the cholesterol you consume via other foods. This may help reduce your overall cholesterol and triglyceride levels — and, in turn, your risk of heart disease.

While more human studies are needed to support zucchini as a cardiovascular health booster, one study in rats specifically showed zucchini’s potential in preventing cardiovascular disease. Researchers report that, despite an otherwise high-fat diet, the rats that ate zucchini had improvements in cholesterol levels and showed less oxidative stress, which is a marker of cell damage.

Zucchini Can Help With Blood Sugar Control

Noshing on high-fiber foods may also help people with diabetes keep their blood sugar levels in check. When you eat fibrous foods, such as zucchini, your blood sugar won’t spike as much as with other types of carbohydrates, in part because your body can’t break the fiber down.

 Zucchini and other types of summer squash are nonstarchy vegetables that can also be more satiating than starchier vegetable options.

While there isn’t enough research available to support eating zucchini alone to prevent diabetes, it’s clear that a diet rich in vegetables and fruits is associated with a lower overall risk of developing type 2 diabetes.

It May Protect Your Vision

Research on zucchini and eye health specifically is lacking, but research associates eating fruits and vegetables with a reduced risk of age-related eye diseases, such as macular degeneration and cataracts.

How to Select and Store Zucchini

Zucchini is generally available in grocery stores year-round, but you may notice that this squash tends to be more flavorful during the spring and summer months, when it’s in season. When grocery shopping, opt for medium-sized zucchini (about 6 to 8 inches long), as well as those with darker green skins, because they tend to be the most flavorful and nutritious varieties. Avoid zucchini that have a spongy texture, and choose ones that are firm and heavier — those that are soft or have pitted skins may taste bitter.

Once you’ve selected and purchased your zucchini, it’s important to store it the right way to help the vegetable retain its flavor and nutritional value. For best results, store zucchini in a plastic bag, and place it in your refrigerator’s vegetable drawer. It can stay there for up to three days before it starts to lose its flavor.

Before chopping or cooking zucchini, be sure to rinse it under cool water. If you notice any dirt stuck to the skin, you can lightly scrub it off. When preparing zucchini to eat, avoid peeling it if possible: Much of its nutritional value is in the skin, which is totally edible. But be sure to trim both the base and the neck of the zucchini and discard or compost them.

How to Eat Zucchini

“Zucchini can be incorporated into the diet in a variety of ways,” says Gillespie. “It can be sliced and added to salads or sandwiches, spiralized into noodles, or eaten plain (raw or grilled) with a dressing or dip. It can also be incorporated into zucchini bread.”

Aside from zucchini bread, Gillespie’s favorite way to eat zucchini is oven-roasted. “I slice it and toss with olive oil and a variety of spices and herbs to add some extra flavor,” she adds.

Similar to other types of summer squash, different sizes of zucchini are best suited for different cooking methods. While large zucchini works best for baking and stuffing, smaller versions are more flavorful and well suited to other types of recipes, such as salads, sandwiches, and pasta dishes.

Get creative by substituting zucchini for cheese or meat in a variety of dishes, such as sandwiches, wraps, soups, and pasta.

If you decide to use spiralized zucchini as a substitute for pasta, Rizzo recommends sautéing it for a maximum of 1 to 2 minutes to avoid a mushy texture. “Some of my other ways to enjoy zucchini are in tacos or using it as a vessel for stuffing,” she adds. “For tacos, just chop and sauté it with a little olive oil for 3 to 5 minutes, and then add to other veggies in your taco. To stuff it, scoop out the flesh, fill it with a yummy mixture, then bake in the oven.”

Recipes With Zucchini

Zucchini’s mild flavor and texture make it a versatile and nutritious addition to a variety of dishes. Consider the following recipes as you incorporate more zucchini into your diet:

  1. Change up your usual eggs and toast with a Zucchini Breakfast Skillet.
  2. Whip up a batch of Healthy Maple Blueberry Zucchini Muffins, and freeze the extras to have for a quick snack or breakfast on the go.
  3. Make a Balsamic Zucchini Sandwich for a healthy lunch.
  4. Bring a Greek Zucchini Salad to your next picnic or cookout.
  5. Put a twist on your usual pizza night with Zucchini Pizza Boats.
  6. Use leftover zucchini for dessert with this versatile Zucchini Bread recipe.

Additionally, Rizzo offers two recipes of her own: Ricotta-Stuffed Zucchini Boats and Zucchini and Lentil Tacos With Radish Salsa.

And if you want further recipe inspiration, check out these 10 RDN-approved zucchini recipes for everything from Greek zucchini pie to flourless zucchini brownies.

Potential Side Effects of Eating Zucchini

“Zucchini is generally healthy and without significant risks, although it can cause gastrointestinal issues” in people with existing digestive conditions, says Gillespie. “Additionally, eating zucchini raw can cause bloating in certain individuals because of the fiber content.”

While most people don’t get enough fiber in their daily diets, increasing your fiber intake too quickly could lead to a bit of an upset stomach. Zucchini itself isn’t so high in fiber that you’re likely to experience this side effect, but if you do notice it’s upsetting your stomach, try eating smaller amounts of fibrous foods overall, and gradually eat a bit more of them each day. That can help reduce the risk of fiber-related bloating and gas.

If you’re growing zucchini at home, keep in mind that the squash you cultivate may taste a bit more bitter than store-bought versions you’re used to. That is thanks to bitter-tasting chemicals called cucurbitacins, which naturally help ward off wildlife from eating the squash. Temperature swings and uneven watering can also make your zucchini taste more bitter. In the case of significantly bitter zucchini, though, discard it immediately to prevent stomach cramps and potentially diarrhea.

Finally, if you have ragweed pollen allergies, consider opting for cooked zucchini only. That may reduce potential symptoms of oral allergy syndrome (OAS). While most people with OAS experience only mild symptoms, such as itching and mild tingling when encountering raw fruits and vegetables with protein and pollen cross-reactivities, some individuals may have more severe — and potentially life-threatening — reactions.

 If you have pollen allergies and are concerned about raw zucchini, consider seeing an allergist or immunologist for testing.

Featured Recipe

1
Zucchini Latkes
Lauri Patterson/Getty Images

Zucchini Latkes

Zucchini is often overlooked on the produce aisle. Naturally high in water (about 95 percent by weight, according to data from the USDA), zucchini is über hydrating. Nonetheless, this high water content often leads to a soggy final product that many people find unappealing. Not so with this zucchini latke recipe! Here you’ll find crisp and delicious zucchini you can enjoy anytime of year. Zucchini contains fiber and potassium, both nutrients linked to improved heart health, according to the American Heart Association.

contains  Eggs, Wheat
5.0 out of 12 reviews

SERVES

4

CALORIES PER SERVING

265

AUTHOR

Kelly Kennedy, RDN

PREP TIME

10 min

COOK TIME

15 min

TOTAL TIME

25 min

Ingredients

3 medium zucchini, ends removed and shredded
2 large eggs
1 small shallot, grated
½ tsp kosher salt
Freshly ground black pepper, to taste
⅔ cup matzo meal
½ cup vegetable oil
1 tbsp fresh dill, for garnish (optional)
Sour cream for dipping (optional)

Directions

1

Place the zucchini in a clean towel or paper towel and squeeze gently over the sink to remove most of the moisture.

2

Place the zucchini in a mixing bowl and add the eggs, shallot, salt, and pepper. Mix together.

3

Add the matzo meal and stir gently until just combined.

4

Place the oil in a large skillet over medium heat. Once the oil is shimmering, add the zucchini mixture in 2 tbsp spoonfuls and flatten slightly.

Nutrition Facts

Amount per serving

calories

265

total fat

17g

saturated fat

2.8g

protein

7g

carbohydrates

22g

fiber

1.6g

sugar

4.9g

added sugar

0g

sodium

184mg

TAGS:

Eggs, Wheat, Vegetarian, Family-Friendly, Appetizer, Side Dish

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The Takeaway

Like many other fruits and vegetables, zucchini is low in calories and is nutrient dense. It packs an antioxidant punch and is an excellent source of manganese and vitamin C. A diet including zucchini may help reduce your risk of certain chronic illnesses. Other health benefits include improving blood sugar control and cardiovascular health, and promoting a healthy gut. Zucchini is a very versatile ingredient, and you can add this squash to a variety of dishes suitable for any time of day.

Common Questions & Answers

What are the health benefits of eating zucchini?
Zucchini offers a range of potential health benefits, including reduced cholesterol, weight management, and balanced digestion. Along with other plant-based foods, it may also help reduce your risk of developing cancer.
When possible, avoid peeling zucchini, as the skin is totally edible and full of nutrients like fiber. Instead, cut off each end of the squash and lightly scrub it under cool water before use.
For the best flavor, store zucchini in a plastic bag in the fridge. It will typically keep for about three days before it starts to lose its flavor.
Like other fruits and vegetables, zucchini is low in calories but contains satiating fiber and water that can help keep you full. Substituting it for empty-calorie snacks or replacing parts of your meals with zucchini may reduce the number of calories you consume overall, helping you lose weight.
While you may typically see zucchini cooked, you can also eat this squash raw. For example, add raw slices to salads, or dip them in your favorite hummus. If you have ragweed pollen allergies or oral allergy syndrome, you may need to eat cooked zucchini to prevent allergic reactions.
Meet Our Experts
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Tara Collingwood, RDN

Medical Reviewer

Tara Collingwood, RDN, is a board-certified specialist in sports dietetics, an American College of Sports Medicine–certified personal trainer, and a media spokesperson. As a sports dietitian, she has worked with the U.S. Tennis Association, the Orlando Magic, World Wrestling Entertainment, runDisney, the University of Central Florida, and numerous professional and amateur athletes. Collingwood is the author of Pregnancy Cooking and Nutrition for Dummies and a coauthor of the Flat Belly Cookbook for Dummies.

She appears regularly on national and local TV, and speaks around the world to business teams on how to manage energy physically, emotionally, mentally, and spiritually. She previously served as a national spokesperson for the Academy of Nutrition and Dietetics.

Collingwood double-majored in dietetics as well as nutrition, fitness, and health at Purdue University and earned a master's degree in health promotion from Purdue University. 

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Kristeen Cherney, PhD

Author
Kristeen Cherney, PhD, is a freelance writer, essayist, author, and poet with more than 15 years of health writing experience for digital platforms such as Healthline, The Mighty, and LiveStrong. She’s covered nutrition, women’s and children’s wellness issues, as well as specialized topics ranging from diabetes and thyroid disease to anxiety, depression, asthma, allergies, and skin conditions.

With a doctorate in English (rhetoric and composition), Dr. Cherney focuses her academic scholarship on the intersection between disability and literacy. She also holds a Master of Arts in English and a Bachelor of Arts in communication.

Cherney has contributed to the books The Wiley Handbook on Violence in Education: Forms, Factors, and Preventions, Composing in Four Acts: Readings for Writers, and Georgia State University's Guide to First-Year Writing, as well as to scholarly journals like Praxis, the Journal of Teaching Writing, and the Journal of Dracula Studies.

Cherney enjoys running, meditating, hiking, and paddleboarding.
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Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
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