Zucchini is a neutral-tasting summer fruit (yes, fruit!) that is anything but boring. With a subtly sweet flavor, it’s the perfect addition to meals for people who are skeptical about eating their greens.

With plenty of nutrients including vitamin C, folate, manganese and magnesium, eating zucchini should be on your summer to-do list. Plus, it’s versatile and easy to cook with, whether you spiralize into pasta, air fry as crispy “fries” or “chips,” grate raw into salads or smoothies, or add to muffins or quickbreads.

Learn the health benefits of eating zucchini, including some unique facts about the fruit and healthy recipes to add to your weekly routine.

Zucchini nutrition facts

One medium zucchini has:

33 calories2 grams protein1 gram fat6 grams carbohydrates2 grams fiber512 milligrams potassium (11% daily value (DV))0.3 milligrams manganese (13% DV)35 milligrams vitamin C (39% DV)0.3 milligrams vitamin B6 (18% DV)47 ug folate (12% DV)The Health Benefits of Zucchini

Zucchini has potassium, vitamin C and folate, as well as several other nutrients.

Potassium is an electrolyte that is present in every cell in the body. It plays a key role in blood pressure regulation and cellular fluid balance (aka hydration). Studies show that adequate potassium intake can lower blood pressure, a major indicator of heart health. Most people don’t eat enough potassium, so eating more zucchini may be the gateway to better heart health.

Vitamin C is a potent antioxidant that has also been shown to lower the risk of heart disease. This important vitamin not only helps with immune function, but it’s also necessary for collagen production and protein metabolism. What’s more, research suggests that the vitamin C in zucchini plays a role in reducing bodily inflammation and may even aid in the death of cancer cells.

Zucchini also contains two other antioxidants, called lutein and zeaxanthin. These compounds are known for their protective role in eye health. According to research, they are the only carotenoids (plant compounds) that accumulate in the retina and slow the progression of age-related macular degeneration, which is the leading cause of vision loss for older adults.  

Lastly, zucchini is a good source of folate, which is an important B vitamin. Folate is crucial for pregnant women and women who are trying to conceive because it plays a pivotal part in reducing the risk of neural tube defects in the baby. Not to mention that vitamin B6 may mitigate pregnancy nausea, so zucchini should be on the shopping list of every pregnant woman.

More nutritional information on everyday foodsAre There Drawbacks to Eating Zucchini?

Zucchini is not only delicious, but it’s perfectly safe and healthy to eat. Some people with severe kidney disease may need to watch their potassium intake and limit zucchini consumption. Otherwise, there is no reason to avoid zucchini.

Fun Facts About Zucchini

In addition to the abundance of health benefits, here are a few more reasons to add zucchini to your weekly meal plan. 

Zucchini Is Hydrating

The body is made up of about 60% water, and taking in plenty of fluids throughout the day is vital for health. While drinking water frequently is one of the most important aspects of hydration, eating foods with high water content contributes to overall hydration levels.

The Academy of Nutrition and Dietetics recommends getting 20% of your fluid intake through foods, and zucchini consists of 95% water. Cooking removes some of the water, so eat it raw to get a fluid boost. Shave a few slices of zucchini into your salad or add some zucchini slices to your smoothie for a hydrating boost.

You Can Eat Zucchini Flowers

If you’ve ever tried “squash blossoms,” you’ve eaten the zucchini flower. The yellow-orange flower is how the plant pollinates, and it has a mild taste that is great for frying or sautéing. Look for squash blossoms at your local Farmer’s Market or select grocery stores. Or you can pluck them right out of your garden.

It Adds Moisture to Baked Goods

Since zucchini is mostly water, it probably comes as no surprise that it adds flavorful moistness to baked goods. Although you can’t use it to replace fat, like butter or oil, zucchini lends a soft texture and mild flavor to baked goods. Plus, it’s a great way to get a little bit more nutrients in your dessert or baked breakfast treats.

Healthy Zucchini Recipes

Pick up some zucchini at the local market today and get cooking. These simple and healthy recipes will inspire you to eat more zucchini.