Zucchini nutrition facts
Zucchini squash or courgutte are the most popular
among summer squashes in Americas and Europe. Like gourds, they belong
to cucurbitaceous or
cucurbita
pepo family.
Summer squash are believed to be originated in
Central America
and Mexico. Different cultivars of summer squash are grown throughout
the United States during the warm, frost free season. Almost all the
members of the squash family feature tender skin and flesh,
small edible seeds and high moisture content.
|
|
Courgette. Note for dark
green tender fruits.
Photo: adactio
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Golden yellow zucchini
Photo courtesy: iLoveButter
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Like other members of the summer squash group, the
zucchini plant has
the bush habit rather than the vine spread of the winter squashes. Its
fruits are ready for harvesting about 40-50 days after seed
implantation.
Some popular varieties are:
-
Golden
zucchini features brilliant golden
yellow skin that retains its color even after cooking.
-
Round variety are dense, heavy, and nearly
seedless with smooth surface.
-
Tatume,
which are common in Mexico, have
similar features of round variety but have large oval shape.
-
Costata
romanesco also known as cocozelle is
long, narrow variety with slight bulge at the bottom end. It features
pale raised ribs in mottled green skin. When solid and young, this
squash is juicy and sweet.
-
Middle-Eastern types are stocky, pale green,
tapering ends with a thick dark green stem. They have smooth shiny skin
and solid, crispy and flavorful flesh.
-
Yellow
crooknecks have thick warty skin with
markedly curved neck. They are crunchy in texture with sweet delicate
flavor.
Health
benefits of zucchini (courgette)
-
One of the very low calories vegetable that is
used during weight reduction and cholesterol control programs.
Zucchinis provide only 17 calories per 100 g. Contains no saturated
fats or
cholesterol. Its peel is good source of dietary fiber that helps
reduce constipation and offers some protection against colon cancers.
-
Courgette is relatively moderate source of
folates, consists of 24 mcg or 6% of RDA per 100 g. Folates are
important in cell division and DNA synthesis. When taken adequately
before pregnancy, it can help prevent neural tube defects in
the fetus.
-
It is a very
good source
of potassium, an important intra-cellular electrolyte. Potassium is a
heart friendly electrolyte; helps reduce blood pressure and heart rates
by countering effects of sodium.
- Fresh fruits are rich in
vitamin A; provide about 200 IU per 100 g.
-
Furthermore, zucchinis, especially golden skin
variety are
rich in flavonoid poly-phenolic antioxidants such as carotenes, lutein
and zeaxanthin. These compounds help
scavenge harmful oxygen-derived free radicals and reactive oxygen
species (ROS) from the body that play a role in aging and various
disease process.
-
Fresh fruit is good source of anti-oxidant
vitamin-C. Provide about 17.9 mcg or 30% of RDA per
100g.
-
In addition, they are also good in B-complex
group of vitamins like thiamin, pyridoxine, riboflavin and minerals
like iron, manganese, phosphorus, zinc and potassium. Potassium in an
important component of cell
and body fluids, helps controlling heart rate and blood pressure.
See the table below for in depth analysis
of nutrients:
Zucchini (Cucumis pepo),
raw with skin,
Nutrition value
per 100 g.
(Source: USDA National
Nutrient data base)
| Principle |
Nutrient Value |
Percentage of
RDA |
| Energy |
17 Kcal |
<1% |
| Carbohydrates |
3.11 g |
2.5% |
| Protein |
1.21 g |
2% |
| Total Fat |
0.32 g |
1% |
| Cholesterol |
0 mg |
0% |
| Dietary Fiber |
1 g |
3% |
| Vitamins |
|
|
| Folates |
24 mcg |
6% |
| Niacin |
0.451 mg |
3% |
| Pantothenic
acid |
0.204 mg |
5% |
| Pyridoxine |
0.163 mg |
13% |
| Riboflavin |
0.094 mg |
7% |
| Thiamin |
0.045 mg |
4% |
| Vitamin A |
200 IU |
7% |
| Vitamin C |
17.9 mg |
30% |
| Vitamin E |
0.12 mg |
<1% |
| Vitamin K |
4.3 mcg |
4% |
| Electrolytes |
|
|
| Sodium |
8 mg |
0.5% |
| Potassium |
261 mg |
5.5% |
| Minerals |
|
|
| Calcium |
16 mg |
1.6% |
| Iron |
0.37 mg |
5% |
| Magnesium |
18 mg |
4% |
| Manganese |
0.177 mg |
8% |
| Phosphorus |
38 mg |
5% |
| Selenium |
0.2 mcg |
<1% |
| Zinc |
0.32 mg |
3% |
| Phyto-nutrients |
|
|
| Carotene-ß |
120 mcg |
-- |
| Crypto-xanthin-ß |
0 mcg |
-- |
| Lutein-zeaxanthin |
2125 mcg |
-- |
Selection and storage
Zucchinis are
available all around the year, but they are at their best during
late spring and summer seasons.
In the stores
choose small to medium sized zucchini featuring shiny, bright green
skin, firm and heavy in hand. The best size for zucchini is 6 to 8
inches long and 2 inches or less in diameter. Some big sized varieties
with marrow are specially grown especially for stuffing. Minor
superficial
scratches and mild bruises are oftentimes seen on their surface but
are perfectly fine.
Avoid overly
large courgette with pitted skin or those
with flabby or spongy texture. Also, avoid
those with soft and wrinkled
ends as they indicate old stock and state of de-hydration. Go for
organically grown products to get rich flavor and nutrients content.
At home, place
them in plastic bag and store inside the vegetable compartment of the
refrigerator set with adequate moisture. They can be stored for up to
2-3 days.
Preparation
and serving methods
Wash zucchini thoroughly in cold running water
just
before cooking. Sometimes the fruits may require light scrub
at places where prickles or dirt attached firmly. Trim the
neck and bases. Peeling of skin is not advised.
 Zucchini blossoms are also edible delicacy. In
general blossoms are picked up during morning hours when they are fresh
and soft. To prepare, open up blossoms and carefully inspect for
insects. Pull off any calyces attached firmly at the base.
Here are some serving tips:
|
| courgette omelette
|
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Fresh, tender zucchini
eaten raw either in salad or as a dip.
-
The pods can be used fried, baked, steamed,
boiled or in stuffing.
-
This vegetable mixes well
with potatoes, carrots, asparagus, beans etc.
-
It can be shred into bread
or muffins.
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