Squash Summer Zucchini (with skin, frozen, cooked, boiled, drained, with salt) – Nutritional Information
Summer squash, particularly zucchini, is a versatile and nutrient-packed vegetable, often featured in various recipes for its mild flavor and tender texture. This particular preparation involves frozen, cooked zucchini with the skin on, which has been boiled, drained, and lightly salted. It’s an easy-to-prepare, healthy addition to any meal.
Here’s a detailed breakdown of the nutritional information for this preparation of summer zucchini:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 14 kcal |
| Protein | 1.15 g |
| Total Fat | 0.13 g |
| Saturated Fat | 0.027 g |
| Carbohydrates | 2.97 g |
| Dietary Fiber | 1.3 g |
| Sugars | 1.69 g |
| Calcium | 17 mg |
| Iron | 0.48 mg |
| Magnesium | 13 mg |
| Phosphorus | 25 mg |
| Potassium | 194 mg |
| Sodium | 238 mg |
| Zinc | 0.2 mg |
| Copper | 47 mcg |
| Manganese | 0.23 mg |
| Selenium | 0.2 mcg |
| Vitamin C | 3.7 mg |
| Thiamine (B1) | 0.041 mg |
| Riboflavin (B2) | 0.04 mg |
| Niacin (B3) | 0.386 mg |
| Vitamin B6 | 0.045 mg |
| Folate | 8 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 9 mcg |
| Vitamin E | 0.12 mg |
| Vitamin D2 | 0.0 mcg |
Key Nutritional Insights:
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Low Calorie & Low Fat: At just 14 kcal per 100 grams, zucchini is an excellent choice for those looking for a light, low-calorie vegetable. With only 0.13 g of fat and a negligible amount of saturated fat, it’s a heart-healthy addition to any dish.
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Rich in Fiber: Providing 1.3 g of dietary fiber per 100g, zucchini supports digestive health and helps in maintaining a healthy gut. The fiber content is also beneficial for controlling blood sugar levels and enhancing satiety.
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Vitamins & Minerals: Zucchini is a good source of vitamin C (3.7 mg), contributing to immune health, collagen production, and skin health. It also provides smaller amounts of essential nutrients like calcium (17 mg), iron (0.48 mg), and magnesium (13 mg), which support bone health, oxygen transport, and muscle function.
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Potassium-Rich: Zucchini is packed with potassium (194 mg per 100g), which is vital for heart health, maintaining proper fluid balance, and regulating blood pressure.
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No Vitamin B12 or D: While zucchini provides a variety of vitamins, it is not a source of vitamin B12 or vitamin D2, which are typically found in animal products or fortified foods.
Allergen Information:
This preparation of summer zucchini contains no common allergens. It is free from dairy, gluten, nuts, and soy. However, individuals with a sensitivity to sodium should be cautious of the added salt.
Dietary Preferences:
- Vegan & Vegetarian Friendly: Since zucchini is a plant-based food, it fits seamlessly into vegan, vegetarian, and plant-based diets.
- Gluten-Free: Zucchini is naturally gluten-free, making it an ideal option for those following a gluten-free lifestyle.
- Low-Carb: With only 2.97 grams of carbohydrates per 100g, zucchini is suitable for low-carb or ketogenic diets.
Cooking Tips & Advice:
Zucchini is highly versatile and can be used in a variety of dishes, from stir-fries and casseroles to soups and salads. The skin is edible and provides additional fiber, so it’s best to leave it on during preparation. Freezing zucchini after cooking is an excellent way to preserve it for later use, making it an easy option for meal prep.
- Storage: If freezing zucchini, be sure to drain excess water after boiling to avoid ice crystals forming during storage. It can last up to 3-4 months in the freezer.
- Serving Suggestions: Serve this simple, cooked zucchini alongside grilled chicken or fish, or toss it into a pasta dish for added nutrition. You can also blend it into soups or use it as a low-calorie, fiber-rich side dish for any meal.
Conclusion:
Summer zucchini is a nutrient-packed, low-calorie vegetable that is both easy to prepare and highly versatile. Whether enjoyed fresh, cooked, or frozen, it’s a fantastic option for anyone looking to add more vegetables to their diet. With its fiber, vitamins, and minerals, zucchini contributes to overall health and wellbeing, making it a must-have in a balanced, nutritious meal.
