Food Nutrient Profile - Boiled Summer Squash, Zucchini, Includes Skin

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Nutrients in 100 grams of Boiled Summer Squash, Zucchini, Includes Skin

Boiled and Drained Summer Squash, Zucchini, Includes Skin, also known as Courgette.

Macros Ratio

Protein Fat Carbs
25%
17%
58%
100 g ▼

Macro Nutrients

Boiled Summer Squash, Zucchini, Includes Skin
Energy15 kcal
0.52%
Boiled and Drained Summer Squash, Zucchini, Includes Skin provide 15kcal of Energy per 100 grams, meeting 0.52% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.36 g
0.37%
Boiled and Drained Summer Squash, Zucchini, Includes Skin provide 0.36g of Fat per 100 grams, meeting 0.37% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.072 g
0.23%
Boiled and Drained Summer Squash, Zucchini, Includes Skin provide 0.072g of Saturated Fat per 100 grams, meeting 0.23% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.094 g
5.88%
Boiled and Drained Summer Squash, Zucchini, Includes Skin provide 0.094g of Omega 3 per 100 grams, meeting 5.88% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.058 g
0.34%
Boiled and Drained Summer Squash, Zucchini, Includes Skin provide 0.058g of Omega 6 per 100 grams, meeting 0.34% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Summer Squash, Zucchini, Includes Skin provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate2.7 g
2.07%
Boiled and Drained Summer Squash, Zucchini, Includes Skin provide 2.7g of Carbohydrate per 100 grams, meeting 2.07% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars1.7 g
2.36%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Summer Squash, Zucchini, Includes Skin provide 1.7g of Sugars per 100 grams, meeting 2.36% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber1 g
2.63%
Boiled and Drained Summer Squash, Zucchini, Includes Skin provide 1g of Fiber per 100 grams, meeting 2.63% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein1.14 g
2.04%
Boiled and Drained Summer Squash, Zucchini, Includes Skin provide 1.14g of Protein per 100 grams, meeting 2.04% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Boiled Summer Squash, Zucchini, Includes Skin
Vitamin A56 μg
6.22%
RAE, retinol activity equivalents
Boiled and Drained Summer Squash, Zucchini, Includes Skin provide 56μg of Vitamin A per 100 grams, meeting 6.22% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.035 mg
2.9%
Thiamine
Boiled and Drained Summer Squash, Zucchini, Includes Skin provide 0.035mg of Vitamin B1 per 100 grams, meeting 2.9% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.024 mg
1.85%
Riboflavin
Boiled and Drained Summer Squash, Zucchini, Includes Skin provide 0.024mg of Vitamin B2 per 100 grams, meeting 1.85% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.51 mg
3.2%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Summer Squash, Zucchini, Includes Skin provide 0.51mg of Vitamin B3 per 100 grams, meeting 3.2% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.29 mg
5.76%
Pantothenic acid
Boiled and Drained Summer Squash, Zucchini, Includes Skin provide 0.29mg of Vitamin B5 per 100 grams, meeting 5.76% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.08 mg
6.15%
Pyridoxine
Boiled and Drained Summer Squash, Zucchini, Includes Skin provide 0.08mg of Vitamin B6 per 100 grams, meeting 6.15% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B928 μg
7%
Folates and Folic Acid
Boiled and Drained Summer Squash, Zucchini, Includes Skin provide 28μg of Vitamin B9 per 100 grams, meeting 7% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Summer Squash, Zucchini, Includes Skin provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C13 mg
14.3%
Ascorbic acid
Boiled and Drained Summer Squash, Zucchini, Includes Skin provide 13mg of Vitamin C per 100 grams, meeting 14.3% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Summer Squash, Zucchini, Includes Skin provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E0.12 mg
0.8%
Tocopherols and Tocotrienols
Boiled and Drained Summer Squash, Zucchini, Includes Skin provide 0.12mg of Vitamin E per 100 grams, meeting 0.8% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K4.2 μg
3.5%
Phytomenadione or phylloquinone
Boiled and Drained Summer Squash, Zucchini, Includes Skin provide 4.2μg of Vitamin K per 100 grams, meeting 3.5% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Boiled Summer Squash, Zucchini, Includes Skin
Calcium18 mg
1.8%
Boiled and Drained Summer Squash, Zucchini, Includes Skin provide 18mg of Calcium per 100 grams, meeting 1.8% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.052 mg
5.78%
Boiled and Drained Summer Squash, Zucchini, Includes Skin provide 0.052mg of Copper per 100 grams, meeting 5.78% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron0.37 mg
4.63%
Boiled and Drained Summer Squash, Zucchini, Includes Skin provide 0.37mg of Iron per 100 grams, meeting 4.63% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium19 mg
4.52%
Boiled and Drained Summer Squash, Zucchini, Includes Skin provide 19mg of Magnesium per 100 grams, meeting 4.52% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.17 mg
7.52%
Boiled and Drained Summer Squash, Zucchini, Includes Skin provide 0.17mg of Manganese per 100 grams, meeting 7.52% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus37 mg
5.3%
Boiled and Drained Summer Squash, Zucchini, Includes Skin provide 37mg of Phosphorus per 100 grams, meeting 5.3% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium264 mg
7.76%
Boiled and Drained Summer Squash, Zucchini, Includes Skin provide 264mg of Potassium per 100 grams, meeting 7.76% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium0.2 μg
0.36%
Boiled and Drained Summer Squash, Zucchini, Includes Skin provide 0.2μg of Selenium per 100 grams, meeting 0.36% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium3 mg
0.2%
Boiled and Drained Summer Squash, Zucchini, Includes Skin provide 3mg of Sodium per 100 grams, meeting 0.2% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.33 mg
3%
Boiled and Drained Summer Squash, Zucchini, Includes Skin provide 0.33mg of Zinc per 100 grams, meeting 3% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water95 g
2.57%
Boiled and Drained Summer Squash, Zucchini, Includes Skin provide 95g of Water per 100 grams, meeting 2.57% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutrients in Boiled Summer Squash Zucchini with Skin | 100g

Discover the nutrition data for boiled summer squash and zucchini, including the skin. Find out the macro and micronutrients in 100g of this healthy vegetable.

Vitamins in 100 Grams of Boiled and Drained Summer Squash (Zucchini, Including Skin)

Boiled summer squash, specifically zucchini with the skin on, is a nutritional powerhouse when it comes to vitamins. In a 100-gram serving, you'll find:

Additionally, zucchini offers moderate amounts of:

While it contains trace amounts of:

Notably, zucchini has no Vitamin B12 or Vitamin D.

Minerals in 100 Grams of Boiled and Drained Summer Squash (Zucchini, Including Skin)

When it comes to minerals, 100 grams of boiled zucchini with the skin offers:

It also provides moderate amounts of:

There are trace amounts of:

However, zucchini contains no Selenium or Sodium.

Macronutrients in 100 Grams of Boiled and Drained Summer Squash (Zucchini, Including Skin)

In terms of macronutrients, 100 grams of boiled zucchini with the skin includes:

It has trace amounts of:

Notably, it contains no Fat, Saturated Fat, or Omega-6 Fatty Acids.

Conclusion

Incorporating boiled summer squash, especially zucchini with the skin, into your diet can provide a wealth of essential vitamins and minerals. This versatile vegetable is not only low in calories but also rich in nutrients that support overall health. Whether you're looking to boost your vitamin intake or add more fiber to your diet, zucchini is a fantastic choice. Enjoy it in soups, stews, or as a simple side dish to reap its numerous health benefits.

Frequently Asked Questions about Boiled Summer Squash, Zucchini, Includes Skin

What are the health benefits of Boiled Summer Squash, Zucchini, Includes Skin?

Boiled summer squash, including the skin, is a nutritious vegetable that is low in calories and high in fiber, vitamins, and minerals. It is a good source of vitamin C, vitamin A, potassium, and antioxidants. Consuming boiled summer squash can help support a healthy immune system, promote digestion, and contribute to overall health and well-being.

Are there any potential risks or side effects of consuming Boiled Summer Squash, Zucchini, Includes Skin?

Boiled summer squash, including zucchini with skin, is a nutritious vegetable that is generally safe to consume. However, some individuals may experience digestive issues such as bloating or gas due to the high fiber content. It is important to listen to your body and consume in moderation if you experience any discomfort.

Can I lose weight by eating more Boiled Summer Squash, Zucchini, Includes Skin?

Yes, boiled summer squash and zucchini are low in calories and high in fiber, making them a great addition to a weight loss diet. Including these vegetables in your meals can help you feel full and satisfied while consuming fewer calories, which may support weight loss. Remember to also focus on overall balanced nutrition and portion control for best results.

Can I gain more muscles by eating more Boiled Summer Squash, Zucchini, Includes Skin if I train consistently?

While summer squash and zucchini are nutritious vegetables that can support muscle growth due to their vitamins, minerals, and fiber content, they are not high in protein which is essential for muscle building. To effectively gain muscle, it is important to consume a variety of protein-rich plant foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains in addition to regular strength training.

Can I eat Boiled Summer Squash, Zucchini, Includes Skin if I have diabetes?

Yes, boiled summer squash and zucchini, including the skin, can be a healthy choice for individuals with diabetes. These vegetables are low in calories and carbohydrates, making them a good option for managing blood sugar levels. The skin of the squash and zucchini also contains additional fiber and nutrients, so it is beneficial to include it in your diet. Just be mindful of portion sizes and how you prepare them to avoid adding extra fats or sugars.

Can I consume Boiled Summer Squash, Zucchini, Includes Skin if I am on a Keto diet?

Yes, boiled summer squash and zucchini, including the skin, can be consumed on a Keto diet. They are low in carbs and calories, making them a good choice for those following a Keto diet. Just be mindful of portion sizes to stay within your daily carb limit.

Can I eat Boiled Summer Squash, Zucchini, Includes Skin if I am on a low fat diet?

Yes, boiled summer squash and zucchini, including the skin, are great options for a low-fat diet. They are low in calories and fat, high in fiber, and packed with essential nutrients like vitamins A and C, potassium, and antioxidants. Enjoy them as part of a balanced and varied plant-based diet for optimal health.

What is the environmental impact of producing Boiled Summer Squash, Zucchini, Includes Skin?

Producing boiled summer squash, including zucchini, has a relatively low environmental impact compared to animal products. Squash production typically requires less water, land, and resources compared to raising livestock. Choosing plant-based foods like summer squash can help reduce greenhouse gas emissions and support a more sustainable food system.




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