This colorful summer squash is packed with vitamins. 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 […]
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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, who is based in Virginia Beach. “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.
According to the U.S. Department of Agriculture, a 124 gram (g) serving (about 1 cup) 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
- 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. “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.”
Common Questions & Answers
Zucchini is a low-calorie food that can 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 can also protect against a variety of chronic illnesses, including heart disease, certain types of cancer, and age-related cognitive decline,” explains Gillespie.
The Harvard T.H. Chan School of Public Health agrees that 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 current research says about the potential health benefits of eating 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 will 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.
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, while also essentially cleaning it of buildup and bacteria by keeping bowel movements regular.
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.
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.
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 taking in 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.
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.
May Protect Your Vision
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.
“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 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 and fill it with a yummy mixture, then bake in the oven.”
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:
- Change up your usual eggs and toast with a Zucchini Breakfast Skillet.
- 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.
- Make a Balsamic Zucchini Sandwich for a healthy lunch.
- Bring a Greek Zucchini Salad to your next picnic or cookout.
- Put a twist on your usual pizza night with Zucchini Pizza Boats.
- 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.
“Zucchini is generally healthy and without significant risks, although it can cause gastrointestinal issues in those with irritable bowel syndrome,” 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.
Overall, like many other fruits and vegetables, zucchini is a low-calorie, nutrient-dense food that packs an antioxidant punch and may help reduce your risk of certain chronic illnesses.
“I would recommend incorporating zucchini into the diet of pretty much anyone,” says Gillespie. “It is part of a general healthy diet and can offer a host of health benefits to most individuals.”
Another perk is the versatility of zucchini — as outlined in our cooking tips and recipe recommendations, you can add this squash to a variety of dishes any time of the day.
