Food Nutrient Profile - Zucchini Summer Squash with Skin

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Nutrients in 100 grams of Zucchini Summer Squash with Skin

Raw Zucchini Summer Squash with Skin, also known as Courgette.

Macros Ratio

Protein Fat Carbs
24%
14%
62%
100 g ▼

Macro Nutrients

Zucchini Summer Squash with Skin
Energy17 kcal
0.59%
Raw Zucchini Summer Squash with Skin provides 17kcal of Energy per 100 grams, meeting 0.59% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.32 g
0.33%
Raw Zucchini Summer Squash with Skin provides 0.32g of Fat per 100 grams, meeting 0.33% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.084 g
0.26%
Raw Zucchini Summer Squash with Skin provides 0.084g of Saturated Fat per 100 grams, meeting 0.26% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.061 g
3.8%
Raw Zucchini Summer Squash with Skin provides 0.061g of Omega 3 per 100 grams, meeting 3.8% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.03 g
0.18%
Raw Zucchini Summer Squash with Skin provides 0.03g of Omega 6 per 100 grams, meeting 0.18% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Raw Zucchini Summer Squash with Skin provides 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate3.1 g
2.4%
Raw Zucchini Summer Squash with Skin provides 3.1g of Carbohydrate per 100 grams, meeting 2.4% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars2.5 g
3.45%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Zucchini Summer Squash with Skin provides 2.5g of Sugars per 100 grams, meeting 3.45% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose1.38 g
1.9%
≤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]
Raw Zucchini Summer Squash with Skin provides 1.38g of Fructose per 100 grams, meeting 1.9% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Glucose1.07 g
%
Raw Zucchini Summer Squash with Skin provides 1.07g of Glucose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Sucrose0.05 g
%
Raw Zucchini Summer Squash with Skin provides 0.05g of Sucrose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Fiber1 g
2.63%
Raw Zucchini Summer Squash with Skin provides 1g of Fiber per 100 grams, meeting 2.63% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein1.2 g
2.16%
Raw Zucchini Summer Squash with Skin provides 1.2g of Protein per 100 grams, meeting 2.16% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Zucchini Summer Squash with Skin
Vitamin A10 μg
1.1%
RAE, retinol activity equivalents
Raw Zucchini Summer Squash with Skin provides 10μg of Vitamin A per 100 grams, meeting 1.1% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.045 mg
3.75%
Thiamine
Raw Zucchini Summer Squash with Skin provides 0.045mg of Vitamin B1 per 100 grams, meeting 3.75% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.094 mg
7.23%
Riboflavin
Raw Zucchini Summer Squash with Skin provides 0.094mg of Vitamin B2 per 100 grams, meeting 7.23% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.45 mg
2.8%
Niacin, nicotinic acid, niacinamide
Raw Zucchini Summer Squash with Skin provides 0.45mg of Vitamin B3 per 100 grams, meeting 2.8% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.2 mg
4.08%
Pantothenic acid
Raw Zucchini Summer Squash with Skin provides 0.2mg of Vitamin B5 per 100 grams, meeting 4.08% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.16 mg
12.5%
Pyridoxine
Raw Zucchini Summer Squash with Skin provides 0.16mg of Vitamin B6 per 100 grams, meeting 12.5% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B924 μg
6%
Folates and Folic Acid
Raw Zucchini Summer Squash with Skin provides 24μg of Vitamin B9 per 100 grams, meeting 6% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Zucchini Summer Squash with Skin provides 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 C18 mg
20%
Ascorbic acid
Raw Zucchini Summer Squash with Skin provides 18mg of Vitamin C per 100 grams, meeting 20% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Zucchini Summer Squash with Skin provides 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
Raw Zucchini Summer Squash with Skin provides 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 K4.3 μg
3.6%
Phytomenadione or phylloquinone
Raw Zucchini Summer Squash with Skin provides 4.3μg of Vitamin K per 100 grams, meeting 3.6% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Zucchini Summer Squash with Skin
Calcium16 mg
1.6%
Raw Zucchini Summer Squash with Skin provides 16mg of Calcium per 100 grams, meeting 1.6% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.053 mg
5.9%
Raw Zucchini Summer Squash with Skin provides 0.053mg of Copper per 100 grams, meeting 5.9% 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%
Raw Zucchini Summer Squash with Skin provides 0.37mg of Iron per 100 grams, meeting 4.63% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium18 mg
4.3%
Raw Zucchini Summer Squash with Skin provides 18mg of Magnesium per 100 grams, meeting 4.3% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.18 mg
7.7%
Raw Zucchini Summer Squash with Skin provides 0.18mg of Manganese per 100 grams, meeting 7.7% 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
Phosphorus38 mg
5.43%
Raw Zucchini Summer Squash with Skin provides 38mg of Phosphorus per 100 grams, meeting 5.43% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium261 mg
7.68%
Raw Zucchini Summer Squash with Skin provides 261mg of Potassium per 100 grams, meeting 7.68% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium0.2 μg
0.36%
Raw Zucchini Summer Squash with Skin provides 0.2μg of Selenium per 100 grams, meeting 0.36% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium8 mg
0.53%
Raw Zucchini Summer Squash with Skin provides 8mg of Sodium per 100 grams, meeting 0.53% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.32 mg
2.9%
Raw Zucchini Summer Squash with Skin provides 0.32mg of Zinc per 100 grams, meeting 2.9% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water95 g
2.56%
Raw Zucchini Summer Squash with Skin provides 95g of Water per 100 grams, meeting 2.56% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutrients in Zucchini Summer Squash with Skin | 100g - Health Benefits & Nutrition Facts

Discover the nutritional data of raw zucchini summer squash with skin, including macro and micronutrients in 100g. Learn about the health benefits of this versatile vegetable.

When you enjoy 100 grams of raw zucchini summer squash with the skin, you're treating your body to a variety of essential vitamins. This serving size provides a good amount of Vitamin B2 (Riboflavin), Vitamin B6 (Pyridoxine), and Vitamin C, all of which are crucial for energy production, brain health, and immune function.

Additionally, zucchini offers some Vitamin B1 (Thiamine), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic Acid), Vitamin B9 (Folate), and Vitamin K. These vitamins play roles in everything from metabolism to blood clotting. While there are only trace amounts of Vitamin A and Vitamin E, it's important to note that zucchini contains no Vitamin B12 or Vitamin D.

Zucchini is also a great source of minerals. In 100 grams, you'll find a good amount of Manganese and Potassium. Manganese is vital for bone health and metabolism, while potassium helps regulate fluid balance and muscle contractions.

This serving also provides some Copper, Iron, Magnesium, Phosphorus, and Zinc. These minerals are essential for various bodily functions, including oxygen transport, energy production, and immune support. Although there are only trace amounts of Calcium, zucchini does not contain Selenium or Sodium.

When it comes to macronutrients, 100 grams of raw zucchini summer squash with skin offers a balanced profile. You'll get some Omega-3 fatty acids, which are beneficial for heart health, as well as sugars and dietary fiber, which aid in digestion and provide a steady source of energy.

There are trace amounts of carbohydrates, fructose, and protein in this serving size, making it a light yet nutritious option. Notably, zucchini contains no fat, saturated fat, or Omega-6 fatty acids, making it a heart-healthy choice.

In summary, raw zucchini summer squash with skin is a nutrient-dense food that provides a variety of essential vitamins, minerals, and macronutrients, all while being low in calories and free from unhealthy fats. Incorporating this versatile vegetable into your diet can contribute to overall health and well-being.

Frequently Asked Questions about Zucchini Summer Squash with Skin

What are the health benefits of Zucchini Summer Squash with Skin?

Zucchini summer squash with skin is a nutrient-dense vegetable that is low in calories and high in fiber, vitamins C and A, potassium, and antioxidants. The skin of the zucchini contains additional nutrients and adds extra fiber to your diet. Including zucchini in your diet can support digestion, promote healthy skin, and help with weight management.

Are there any potential risks or side effects of consuming Zucchini Summer Squash with Skin?

There are no significant risks or side effects associated with consuming zucchini summer squash with the skin. In fact, the skin of the squash is a good source of fiber, vitamins, and minerals. Just be sure to wash the squash thoroughly before consuming to remove any dirt or pesticides.

Can I lose weight by eating more Zucchini Summer Squash with Skin?

Yes, zucchini summer squash with skin is a low-calorie, nutrient-dense food that can support weight loss as part of a balanced diet. It is high in fiber, which can help you feel full and satisfied, and low in calories, making it a great option for weight management. Additionally, the skin of the squash contains antioxidants and other beneficial nutrients. Incorporating zucchini summer squash into your meals can be a healthy choice for supporting your weight loss goals.

Can I gain more muscles by eating more Zucchini Summer Squash with Skin if I train consistently?

Zucchini summer squash with skin is a nutrient-dense vegetable that can be a healthy addition to a muscle-building diet. However, to gain muscle mass, it's important to focus on consuming an adequate amount of protein from a variety of plant-based sources, along with a balanced intake of carbohydrates and healthy fats. Additionally, consistent strength training and progressive overload are key factors in building muscle. So while zucchini summer squash can contribute to overall health and nutrition, it should be part of a well-rounded diet and training program for optimal muscle growth.

Can I eat Zucchini Summer Squash with Skin if I have diabetes?

Yes, you can eat zucchini summer squash with the skin if you have diabetes. The skin of the zucchini is a good source of fiber, vitamins, and minerals, which can help regulate blood sugar levels. Just be sure to monitor your portion sizes and overall carbohydrate intake to manage your blood sugar effectively.

Can I consume Zucchini Summer Squash with Skin if I am on a Keto diet?

Yes, you can consume zucchini summer squash with the skin on a keto diet. It is low in carbs and calories, making it a great option for those following a keto diet. The skin of the zucchini is also a good source of fiber, vitamins, and minerals, so it is beneficial to include it in your diet.

Can I eat Zucchini Summer Squash with Skin if I am on a low fat diet?

Yes, you can eat zucchini summer squash with the skin on a low-fat diet. The skin of zucchini summer squash is rich in fiber, vitamins, and minerals, and can be beneficial for overall health. Just be sure to wash the squash thoroughly before consuming to remove any dirt or pesticides.

What is the environmental impact of producing Zucchini Summer Squash with Skin?

Producing Zucchini Summer Squash with Skin has a relatively low environmental impact compared to other foods. Zucchini is a water-efficient crop that requires minimal resources to grow. Additionally, zucchini plants can be grown in a variety of climates, reducing the need for extensive transportation. Overall, choosing zucchini as part of a plant-based diet can help reduce the environmental footprint of your food choices.




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