Squash Summer Zucchini (Italian Style, Canned)
Squash, particularly zucchini, is a beloved vegetable that is versatile, nutritious, and easy to incorporate into a wide variety of dishes. The Italian-style canned variety is a popular option that allows you to enjoy the mild, tender texture of zucchini year-round, even when fresh zucchini isn’t in season. This canned zucchini, often packed in a flavorful brine, is especially favored for its light, delicate taste that complements Mediterranean and Italian recipes, making it perfect for stews, pasta dishes, salads, or as a side dish.
Nutritional Information (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 29.0 kcal |
| Protein | 1.03 g |
| Total Fat | 0.11 g |
| Saturated Fat | 0.023 g |
| Carbohydrates | 6.85 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 17.0 mg |
| Iron | 0.68 mg |
| Magnesium | 14.0 mg |
| Phosphorus | 29.0 mg |
| Potassium | 274.0 mg |
| Sodium | 374.0 mg |
| Zinc | 0.26 mg |
| Copper | 0.098 mcg |
| Manganese | 0.24 mg |
| Selenium | 0.4 mcg |
| Vitamin C | 2.3 mg |
| Thiamin (B1) | 0.042 mg |
| Riboflavin (B2) | 0.04 mg |
| Niacin (B3) | 0.528 mg |
| Vitamin B6 | 0.152 mg |
| Folate (B9) | 30.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 27.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
This product is generally considered safe for most diets, though it is important to note that canned vegetables, including zucchini, may contain preservatives or high levels of sodium. Individuals with sensitivities to salt, sodium, or specific preservatives should check the label carefully. This zucchini is free from common allergens such as gluten, dairy, and nuts, making it suitable for many dietary needs.
Dietary Preferences
- Vegetarian: Yes
- Vegan: Yes
- Gluten-Free: Yes
- Low-Sodium: No (due to the brine in canned versions)
- Low-Carb: Yes
- Keto-Friendly: Yes (as it is low in carbs and sugars)
Cooking and Usage Tips
Canned Italian-style zucchini is a convenient, ready-to-use ingredient that retains much of the natural flavor of fresh zucchini, making it an excellent addition to soups, casseroles, and Mediterranean-inspired dishes. To enhance its taste, consider sautéing it with olive oil, garlic, and fresh herbs like basil or oregano. It’s also a great addition to pasta dishes, especially when paired with tomatoes, olives, and feta cheese for an easy, nutritious meal.
Conclusion
This canned summer zucchini is a nutritious and versatile option for busy cooks who want to enjoy the goodness of this seasonal vegetable all year round. With its mild taste, low calorie count, and array of essential vitamins and minerals, it’s a healthy choice for adding to salads, stews, and more. Always check the sodium content if you’re on a low-sodium diet, but overall, it provides a convenient and wholesome way to enrich your meals with fiber, vitamins, and antioxidants.
