Summer Squash (Zucchini, Including Skin, Raw)
Summer squash, specifically zucchini, is a low-calorie, nutrient-packed vegetable that can be enjoyed raw or in a variety of cooked dishes. With its mild flavor and versatility, zucchini is a popular choice in summer recipes, offering a refreshing and light addition to any meal. Whether sliced into salads, added to stir-fries, or used as a base for baked goods, zucchini provides a wealth of health benefits.
Nutritional Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 17 kcal |
| Protein | 1.21 g |
| Total Fat | 0.32 g |
| Saturated Fat | 0.084 g |
| Carbohydrates | 3.11 g |
| Fiber | 1.0 g |
| Sugar | 2.5 g |
| Calcium | 16.0 mg |
| Iron | 0.37 mg |
| Magnesium | 18.0 mg |
| Phosphorus | 38.0 mg |
| Potassium | 261.0 mg |
| Sodium | 8.0 mg |
| Zinc | 0.32 mg |
| Copper | 0.053 mcg |
| Manganese | 0.177 mg |
| Selenium | 0.2 mcg |
| Vitamin C | 17.9 mg |
| Thiamin (B1) | 0.045 mg |
| Riboflavin (B2) | 0.094 mg |
| Niacin (B3) | 0.451 mg |
| Vitamin B6 | 0.163 mg |
| Folate | 24.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 10.0 mcg |
| Vitamin E | 0.12 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Zucchini is naturally free from common allergens such as gluten, dairy, and nuts, making it an excellent choice for those with food sensitivities or allergies. It is also suitable for vegan and vegetarian diets. However, as with all produce, be mindful of any personal sensitivities to nightshade vegetables if applicable.
Dietary Preferences:
- Low Calorie: Zucchini is an ideal choice for calorie-conscious individuals.
- Low Carb: It is a great option for those following low-carb diets like keto or paleo.
- High Fiber: Zucchini provides a good amount of dietary fiber, making it beneficial for digestive health.
- Vegan & Vegetarian-Friendly: It is a versatile vegetable that fits seamlessly into plant-based diets.
- Gluten-Free: Naturally free from gluten, zucchini is a great ingredient for gluten-free cooking.
Health Benefits:
Zucchini is not only light and hydrating but also packed with a variety of essential vitamins and minerals. It is a rich source of vitamin C, an antioxidant that supports the immune system and skin health. Zucchini also provides significant amounts of potassium, which is important for maintaining healthy blood pressure levels. Additionally, it contains vitamin A, which promotes eye health and skin regeneration.
The high water content in zucchini makes it a perfect choice for hydration, especially in the warmer months. Its low calorie and high fiber content also support weight management, making it a great addition to any balanced diet.
Cooking Tips:
Zucchini can be enjoyed raw, which preserves its nutrients and adds a crisp texture to salads and raw vegetable platters. If cooking, zucchini can be sautéed, roasted, grilled, or added to soups, casseroles, and pasta dishes. For a healthy twist, try using zucchini ribbons as a substitute for pasta in dishes like zucchini noodles (also known as zoodles). It can also be spiralized into thin strands for a low-carb pasta alternative.
Conclusion:
Whether you enjoy it raw, grilled, or baked, zucchini is a nutritious and versatile vegetable that adds both flavor and health benefits to a variety of dishes. Its low-calorie, high-fiber content, along with a variety of essential vitamins and minerals, makes it a top choice for those looking to enhance their meals with healthy, wholesome ingredients.
