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Zucchini can

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Zucchini

Zucchini nutrition per 100 g, based on the raw edible portion. Values vary naturally by variety and freshness.

Nutrition per100 g
17kcal
70 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein1.2 g
2% RI*
Carbohydrates3.1 g
1% RI*
Fat0.3 g
0% RI*
Saturated fat0.1 g
0% RI*
Fibre1.0 g
4% RI*
Sugars2.5 g
3% RI*

Vitamins

Vitamin C17.9 mg
22% RI*
Vitamin E0.1 mg
1% RI*
Vitamin K4.3 µg
6% RI*
Vitamin B60.2 mg
11% RI*
Folate24.0 µg
12% RI*

Minerals

Calcium16.0 mg
2% RI*
Iron0.4 mg
3% RI*
Magnesium18.0 mg
5% RI*
Phosphorus38.0 mg
5% RI*
Potassium261.0 mg
13% RI*
Sodium8.0 mg
0% RI*

* Reference intake for an average adult. Values may vary by variety, producer and preparation.

GOOD TO KNOW

The whole story
behind zucchini

Nutrition is rarely simply “good” or “bad”. Here is the balanced picture to help you decide what fits your diet.

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THE UPSIDE

Why it can be a great choice

  • Contains 17.9 mg vitamin C per 100 g, supporting collagen formation and normal immune function.
  • Contributes potassium (261 mg per 100 g), which supports normal muscle and nerve function.
  • Provides only 17 kcal per 100 g, adding volume to meals with relatively little energy.
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THE DOWNSIDE

What to keep in mind

  • Raw portions may cause digestive discomfort in sensitive people; cooking often improves tolerance.
  • Nutrient values vary by variety, freshness and cooking method.
  • It should complement, not replace, a varied diet with adequate protein, fats and other food groups.