Nutritious Cooked Zucchini (Summer Squash) – Health Benefits, Recipes & Nutritional Info
Summer Squash (Zucchini) – Cooked, Blended, Drained (with Skin)
Summer squash, often referred to as zucchini, is a versatile and nutritious vegetable that can be enjoyed in a variety of dishes. When cooked, blended, and drained, zucchini retains its mild flavor and soft texture, making it a great addition to soups, casseroles, and salads. Here’s a detailed breakdown of the nutritional profile and benefits of cooked summer squash with skin:
Nutritional Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 15 kcal |
| Protein | 1.14 g |
| Total Fat | 0.36 g |
| Saturated Fat | 0.072 g |
| Carbohydrates | 2.69 g |
| Fiber | 1.0 g |
| Sugar | 1.71 g |
| Calcium | 18 mg |
| Iron | 0.37 mg |
| Magnesium | 19 mg |
| Phosphorus | 37 mg |
| Potassium | 264 mg |
| Sodium | 3 mg |
| Zinc | 0.33 mg |
| Copper | 0.052 mg |
| Manganese | 0.173 mg |
| Selenium | 0.2 mcg |
| Vitamin C | 12.9 mg |
| Thiamin (B1) | 0.035 mg |
| Riboflavin (B2) | 0.024 mg |
| Niacin (B3) | 0.51 mg |
| Vitamin B6 | 0.08 mg |
| Folate (B9) | 28.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 56.0 mcg |
| Vitamin E | 0.12 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Summer squash, including zucchini, is naturally gluten-free and does not contain any common allergens such as dairy, nuts, or soy. It is a safe option for individuals with dietary restrictions related to these allergens. However, always ensure there are no cross-contamination risks when preparing or serving it in shared spaces.
Dietary Preferences:
- Vegan: Yes
- Vegetarian: Yes
- Gluten-Free: Yes
- Low-Calorie: Yes
- Low-Carb: Yes
- Keto-Friendly: Yes (in moderation)
- Paleo-Friendly: Yes
- Diabetic-Friendly: Yes, in moderation
- Low-Sodium: Yes (with only 3mg of sodium per 100g)
Health Benefits:
Summer squash, particularly zucchini, is rich in essential nutrients and provides a variety of health benefits. This vegetable is an excellent source of Vitamin C, which is essential for immune function and skin health. The presence of Vitamin A supports vision and skin health, while the high potassium content helps maintain proper heart and muscle function. Additionally, the fiber content aids in digestion, promoting gut health, and may help regulate blood sugar levels.
Zucchini is low in calories and fat, making it an ideal choice for those watching their weight or looking for a light, healthy meal. The small amount of iron and magnesium contributes to overall bone health and cellular function. Furthermore, the antioxidant-rich profile of zucchini—containing Vitamin C, Vitamin E, and manganese—helps fight oxidative stress and inflammation in the body.
Cooking Tips:
- Stir-fries: Slice or dice zucchini and stir-fry with your favorite herbs and spices for a quick and nutritious side dish.
- Baking: Grate zucchini into muffins, breads, or cakes to add moisture and a nutritious twist.
- Soups and Stews: Add zucchini to soups and stews for added texture and a boost of vitamins.
- Grilled or Roasted: Cut zucchini into strips or rounds, drizzle with olive oil, and grill or roast for a savory dish.
- Pasta Substitute: Use zucchini noodles (also known as zoodles) as a low-carb alternative to pasta.
Conclusion:
Cooked, blended, and drained summer squash (zucchini) is a highly nutritious and versatile vegetable that adds flavor and health benefits to a variety of dishes. With its low calorie count, high fiber content, and abundance of vitamins and minerals, zucchini is an excellent addition to any balanced diet. Whether you’re looking for a light side dish, a healthy soup addition, or a gluten-free pasta substitute, zucchini offers countless possibilities for culinary creativity.
