{"id":120623,"date":"2025-08-30T10:30:10","date_gmt":"2025-08-30T10:30:10","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/120623\/"},"modified":"2025-08-30T10:30:10","modified_gmt":"2025-08-30T10:30:10","slug":"how-many-calories-in-zucchini-nutrition-benefits-of-and-recipes","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/120623\/","title":{"rendered":"How Many Calories in Zucchini? Nutrition, Benefits of and Recipes"},"content":{"rendered":"

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<\/a>. <\/p>\n

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<\/a>, air fry as crispy \u201cfries\u201d or \u201cchips,\u201d grate raw into salads or smoothies, or add to muffins or quickbreads. <\/p>\n

Learn the health benefits of eating zucchini, including some unique facts about the fruit and healthy recipes to add to your weekly routine.<\/p>\n

Zucchini nutrition facts<\/p>\n

One medium zucchini<\/a> has:<\/p>\n

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<\/p>\n

Zucchini has potassium, vitamin C and folate, as well as several other nutrients.<\/p>\n

Potassium<\/a> 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<\/a> show that adequate potassium intake can lower blood pressure, a major indicator of heart health.\u00a0Most people don\u2019t eat enough potassium, so eating more zucchini may be the gateway to better heart health. <\/p>\n

Vitamin C <\/a>is a potent antioxidant that has also been shown<\/a> to lower the risk of heart disease. This important vitamin not only helps with immune function, but it\u2019s also necessary for collagen production and protein metabolism. What\u2019s more, research<\/a> suggests that the vitamin C in zucchini plays a role in reducing bodily inflammation and may even aid in the death of cancer cells.<\/p>\n

Zucchini also contains two other antioxidants, called lutein and zeaxanthin. These compounds are known for their protective role in eye health. According to research<\/a>, 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. \u00a0<\/p>\n

Lastly, zucchini is a good source of folate, which is an important B vitamin. Folate<\/a> 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<\/a> may mitigate pregnancy nausea, so zucchini should be on the shopping list of every pregnant woman.<\/p>\n

More nutritional information on everyday foodsAre There Drawbacks to Eating Zucchini?<\/p>\n

Zucchini is not only delicious, but it\u2019s 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.<\/p>\n

Fun Facts About Zucchini<\/p>\n

In addition to the abundance of health benefits, here are a few more reasons to add zucchini to your weekly meal plan.\u00a0<\/p>\n

Zucchini Is Hydrating<\/p>\n

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<\/a> is one of the most important aspects of hydration, eating foods with high water content contributes to overall hydration levels<\/a>. <\/p>\n

The Academy of Nutrition and Dietetics<\/a> 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.<\/p>\n

You Can Eat Zucchini Flowers<\/p>\n

If you\u2019ve ever tried \u201csquash blossoms,\u201d you\u2019ve 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 saut\u00e9ing. Look for squash blossoms<\/a> at your local Farmer\u2019s Market or select grocery stores. Or you can pluck them right out of your garden.<\/p>\n

It Adds Moisture to Baked Goods<\/p>\n

Since zucchini is mostly water, it probably comes as no surprise that it adds flavorful moistness to baked goods. Although you can\u2019t use it to replace fat, like butter or oil, zucchini lends a soft texture and mild flavor to baked goods. Plus, it\u2019s a great way to get a little bit more nutrients in your dessert or baked breakfast treats.<\/p>\n

Healthy Zucchini Recipes<\/p>\n

Pick up some zucchini at the local market today and get cooking. These simple and healthy recipes will inspire you to eat more zucchini.<\/p>\n

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