Calorie zucchini and its composition

Zucchini is a dietary vegetable from the pumpkin family. This is a hypoallergenic culture that contains many substances necessary for the body. Having learned the calorie content and composition of zucchini, you will be convinced of its benefits and will certainly add it to your diet.

Calorie zucchini and its composition

Vegetable benefits

Due to its composition, in which there are a lot of vitamins, minerals and enzymes, zucchini is absorbed quickly and is also quickly digested. It is low in calories, therefore indispensable during various diets.

Zucchini consists almost entirely of cellular juice, which helps to cleanse the human body and is easily absorbed.

The use of this vegetable is especially recommended for people suffering from cardiovascular and gastrointestinal diseases, pyelonephritis. Frequent use of it can normalize the water balance, remove excess cholesterol and salt from the body.

Regular consumption of this vegetable is a good prevention of such common diseases as obesity, atherosclerosis and anemia. Zucchini is also useful for diseases of the stomach and gall bladder, and metabolic disorders.

The vegetable is effective in the prevention of constipation, while it does not cause the opposite effect - diarrhea.

Young zucchini, which reached a length of about 20 cm, is most suitable for food for health purposes, their flesh should be white, without seeds, and the peel should be firm to the touch.

Such zucchini can be eaten raw, then you better preserve their beneficial properties. But the peel can be cleaned, it has the ability to accumulate nitrates.

It is worth noting that it is one of the hypoallergenic vegetables. Therefore, doctors often recommend that it is with him to begin the first feeding of infants.

Zucchini is indispensable for fasting days. There are several squash diets that give excellent and quick results, girls come to their desired shape as soon as possible.

It is curious that young fresh zucchini are widely used in cosmetology. A mask from this vegetable is able to even out skin tone, lighten it slightly. Also, squash juice can soften the coarsened skin of the feet.

Folk recipes suggest that this culture can be used as a means to strengthen hair. It is able to prevent brittleness and minimize their damage.

Calorie content and nutritional value

Depending on the method of preparation, zucchini has a different degree of calorie content and nutritional value. Below are data per 100 g of product.

Zucchini in any form is not very high-calorie


Fresh vegetables have a low calorie content - 23-24 kcal.

Composition of raw zucchini:

  • proteins - 0.6 g;
  • fats - 0.3 g;
  • carbohydrates - 4.6 g;
  • water - 94.79 g;
  • ash - 0.58 g.


The calorie content of fried zucchini is 85-89 kcal. This number depends on the quality and quantity of the vegetable oil used when frying.

As part of such a product:

  • proteins - 1.1 g;
  • fats - 6 g;
  • carbohydrates - 6.7 g;
  • water - 95.22 g;
  • ash - 0.59 g.


The calorie content of these vegetables processed in this way is 30-34 kcal. If they were stewed in water, without the use of additives, the number will be slightly less.

The composition in this case:

  • proteins - 1.14 g;
  • fats - 0.36 g;
  • carbohydrates - 2.69 g;
  • water - 93.25 g;
  • ash - 0.8 g.


If you decide to put out squash, their calorie content will be in the range of 75-80 kcal. The number depends on the addition of vegetable oil and flour to the dish.

Composition when using this method of preparation:

  • proteins - 0.7 g;
  • fats - 5.4 g;
  • carbohydrates - 4.6 g;
  • water - 95.36 g;
  • ash - 0.46 g.

Chemical composition

The vegetable is 93% water, which allows it to be quickly and easily absorbed by the body.

In addition to water, 100 g of culture contains: 4.5 g of disaccharides and monosaccharides, 2 g of fatty acids, 1 g of dietary fiber, 0.4 g of ash.

Also in the squash there are such necessary trace elements for the body as potassium, magnesium, calcium, sodium, phosphorus and iron.

The vegetable is filled with different vitamins: A, E, K, C, H, B1, B2, B5, B6, B9.


Zucchini is harmless to the body

Information about the dangers of zucchini is contradictory. Some doctors note that it is completely safe for health. However, there are experts who say that with certain diseases it is not worth abusing this vegetable.

In diseases such as stomach ulcers and gastritis, doctors recommend excluding zucchini from food. Impaired kidney function is also a contraindication to eating these vegetables. Unfortunately, fiber contained in zucchini is completely not digested by the body.

Cooking Application

In cooking, the vegetable is used in various forms: raw, fried, boiled, stewed and baked. Of course, many nutritionists emphasize the benefits of a young fresh zucchini, as it retains useful properties and vitamins, and the calorie content of the raw vegetable is minimal.

In salads, fresh zucchini is often used in combination:

  • with garlic;
  • with honey;
  • with carrots in Korean;
  • with cucumbers;
  • with tomatoes.

It is in salads that a vegetable reveals all its useful properties and pleases with its unusual taste. In most cases, it is recommended to use garlic and herbs - this is necessary to emphasize the taste of zucchini.

There are a huge number of dishes with baked zucchini and other ingredients that will look very advantageous on the festive table:

  • barrels of squash with minced meat;
  • vegetables stuffed with cottage cheese;
  • baked with sour cream and young herbs;
  • casserole with feta cheese;
  • zucchini pizza with tomatoes and cheese;
  • Italian omelet.

Roasted vegetables are especially good with aromatic herbs. They are soft and pleasant to taste.

Among the recipes stand out:

  • zucchini in soy sauce with rice;
  • zucchini in batter;
  • fritters from these vegetables.

These dishes are very budget, but tasty and healthy. They are notable for their simplicity and rich taste.

There are also very unusual dishes from zucchini:

  • mashed soup;
  • cake;
  • crispy sticks.

Zucchini is a very healthy and low-calorie vegetable, which makes it a dietary product. It is universal in cooking methods, making dishes from it is quite simple and quick, but at the same time they are intricate and tasty. Therefore, they can be cooked daily, or boldly serve, meeting guests.

In general, zucchini is popular all over the world and has deservedly won the trust of people who monitor their health and care about their appearance.


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