Zucchini: Nutrition, Health Benefits and Ways to Eat

Zucchini is a type of squash that are green in color and have yellow or white stripes. It is also known as summer squash, courgette, and marrow. Its scientific name is Cucurbita pepo. Zucchini can be eaten raw, cooked, or grilled. It can also be used for making soups, salads, and stir-fries.

The zucchini plant has been cultivated for over 5000 years in the Americas and Asia. The plant was introduced to Europe by the Spanish during the 16th century but it was not until the 18th century that it became widely cultivated there too.

Zucchini is a vegetable family that includes squash, pumpkins, and cucumbers. These vegetables are all edible and can be eaten raw or cooked. Zucchini are also good for you because they contain high levels of Vitamin A and C.

Zucchini is a type of vegetable that is used to treat different types of diseases. It has been used as an alternative treatment for cancer, diabetes, cold and aches.

Nutritional Facts

Zucchinis are also a wonderful source of Folic acid, potassium and vitamin A.

100 grams of zucchini contains:

  • Calories: 16
  • Carbs: 3grams
  • Sodium: 10 mg
  • Protein:1gram
  • Fiber: 1gram
  • Sugar: 2 grams

Health Benefits

Zucchini is a type of squash that is rich in vitamins A, C and K. The vegetable also contains potassium, magnesium, zinc and folate.

It contains a large amount of dietary fibre which helps digestion and reduces the risk of heart disease, stroke and diabetes.

It has been found to be effective in lowering blood sugar levels in people with diabetes.

The vegetable is also rich in manganese which aids in the metabolism of protein, carbohydrates and fats.

Zucchini can be eaten raw as well as cooked. It tastes best when it is boiled or steamed for a short period of time.

1. Rich in Antioxidants

Zucchini is a summer squash with a mild flavor. It is high in antioxidants and vitamin C. Zucchini can be eaten raw or cooked, but it’s best to cook it first because raw zucchini contains an enzyme that can make some people sick if they eat too much of it.

Zucchini contains carotenoids such as lutein, zeaxanthin, and beta-carotene. Some studies showed that yellow zucchini contains higher level of anti-oxidants than the green ones.

2. Promotes Healthy Digestion

Zucchini is a summer squash that is rich in Vitamin C, potassium, and manganese. It also has a high water content, which helps promote healthy digestion.

The zucchini vegetable is low in calories and carbohydrates. This makes it a great alternative for anyone trying to lose weight or maintain their weight loss goals. Zucchini also contains both soluble and insoluble fiber.

3. Reduce Blood Sugar Levels

Zucchini is a summer squash that can be eaten raw or cooked. It is low in calories, with one cup of raw zucchini containing just 25 calories.

The zucchini vegetable has been found to reduce blood sugar levels and lower the risk of diabetes.

One study found that eating a meal with half a cup of shredded zucchini can reduce the blood sugar spike by up to 30%.

Zucchini contains less carbs, whereas low carb foods lowers blood sugar and insulin levels. Moreover, it is also rich in dietary fiber which stabilize blood sugar levels by preventing sugar levels by spiking after taking meals.

4. Improves Heart Health

Zucchini is a low-calorie vegetable that is rich in nutrients. It has a lot of vitamins and minerals like potassium, magnesium, vitamin C, and vitamin A.

Studies have shown that zucchini can improve heart health by lowering blood pressure and preventing cholesterol from clogging up the arteries.

The best way to eat zucchini is to either boil them or grill them with some olive oil, salt, and pepper.

5. Promotes Eye Health

The zucchini vegetable is an excellent source of vitamin A, which is important for eye health.

It is a good idea to eat more foods rich in vitamin A if you want to improve your eye health. You can do this by eating more zucchini vegetables or other foods that contain vitamin A.

Research shows that antioxidants like lutein and zeaxanthin can accumulate in your retina by improving your vision and reducing your risk of age-related eye diseases.

These anti-oxidants may also reduce the effects of getting cataracts- a cloudy lens leads to poor eye sight.

6. Aids Weight Loss

Zucchini is an excellent vegetable for weight loss. It contains a lot of water and is low in calories.

Zucchini vegetable aids weight loss by providing a good amount of water which helps to keep you feeling full and reduces hunger pangs. It also contains a lot of fiber which helps to reduce the absorption of fat and cholesterol in the body, thereby reducing your calorie intake.

7. Improves Circulation

Zucchini is low in calories and high in fiber. It is also a good source of vitamins A and C, magnesium, potassium and folate.

It is also rich in copper, which helps to create red blood cells that transport oxygen throughout the body. Zucchini has a high water content which helps to keep you hydrated and can lower blood pressure by reducing fluid retention.

Zucchini is also a rich source of vitamin B6, which helps to maintain healthy skin and hair. The vegetable contains the amino acid lysine, which is important for collagen production in the body.

Ways to Eat Zucchini:

  • Zucchini is a versatile vegetable that can be used in many ways. It can be eaten raw, grilled, fried, baked, or boiled.
  • Zucchini is a versatile vegetable that can be eaten raw, grilled, fried, baked or boiled.
  • Grilled zucchini is best served with olive oil and salt and pepper.
  • Fried zucchini is best served with an egg on top and some breadcrumbs mixed in the batter.
  • Baked zucchini is best served with some cheese melted on top of it.
  • Boiled zucchini tastes great when mixed with other vegetables like tomatoes and onions.


Zucchini is a vegetable that can be used in salads and other dishes. It has low calories and it is rich in potassium, vitamin A, vitamin C, folate, fiber, and manganese. Zucchini can be eaten raw or cooked. The skin of the zucchini can be eaten as well because it contains many nutrients and fiber. Zucchini also has a mild flavor which makes it easy to mix with other vegetables or meats for cooking purposes.