Zucchini
Exceptional nutritional value
Raw zucchini with the skin.
Zucchini is a summer squash picked young and eaten with its skin, grilled, pan-fried, baked or cut into thin strips as a pasta substitute. It is 95% water, so a 100 g portion has only 17 kcal and 3 g of carbohydrate, yet it provides about a fifth of the daily value of vitamin C and some vitamin B6 and potassium. A medium zucchini weighs about 200 g.
Nutrition values are for the raw product
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 1.2g | 2.1% |
| Fat | 0.3g | 0.4% |
| Carbs | 3.1g | 1.0% |
| Simple Sugars | 1.08g | Estimate |
| Complex Carbs | 1.02g | Estimate |
| Fiber | 1g | 4.0% |
| Water | 95g | 3.8% |
| Calories | 17 | 0.8% |
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.08 | g | 0.4% |
| Monounsaturated | 0.01 | g | 0.0% |
| Polyunsaturated | 0.09 | g | 0.7% |
| Omega-3 | 0.027 | g | Estimate |
| Omega-6 | 0.063 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 17.9 | mg |
| Vitamin E | 0.12 | mg |
| Selenium | 0.2 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 10 | mcg | 1.1% |
| vitamin B1 | 0.045 | mg | 3.8% |
| vitamin B2 | 0.094 | mg | 7.2% |
| vitamin B3 | 0.45 | mg | 2.8% |
| vitamin B6 | 0.163 | mg | 9.6% |
| vitamin B9 | 24 | mcg | 6.0% |
| vitamin C | 17.9 | mg | 19.9% |
| vitamin E | 0.12 | mg | 0.8% |
| vitamin K | 4.3 | mcg | 3.6% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 16 | mg | 1.6% |
| iron | 0.37 | mg | 2.1% |
| magnesium | 18 | mg | 4.5% |
| phosphorus | 38 | mg | 5.4% |
| potassium | 261 | mg | 10.0% |
| sodium | 8 | mg | 0.3% |
| zinc | 0.32 | mg | 2.9% |
| copper | 0.053 | mg | 5.9% |
| manganese | 0.177 | mg | 7.7% |
| selenium | 0.2 | mcg | 0.4% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 26 | mg | 3.7% | 102% |
| Isoleucine | 44 | mg | 3.1% | 92% |
| Leucine | 71 | mg | 2.6% | 73% |
| Lysine | 67 | mg | 3.2% | 87% |
| Methionine | 30 | mg | 2.9% | 82% |
| Phenylalanine | 75 | mg | 4.3% | 114% |
| Threonine limiting | 29 | mg | 2.8% | 73% |
| Tryptophan | 10 | mg | 3.6% | 95% |
| Valine | 54 | mg | 3.0% | 84% |
Compare with other products
Values per 100 g
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