Summer Squash and Zucchini Nutrition Facts

Calories, Carbs, and Health Benefits of Summer Squash and Zucchini

zucchini nutrition facts and health benefits

Alexandra Shytsman

Summer squashes are members of the gourd family, cousins of winter squash. They come in a variety of sizes, shapes, and colors and are low in calories and carbohydrates.

Zucchini, yellow crookneck, and pattypan (scallop) squash are common varieties. Zucchini is also called marrow (vegetable marrow or Italian marrow) and courgette, depending on how large the vegetable is and where in the world you are.

In the United States, summer squash is available all year long.

Nutrition Facts

Zucchini Nutrition Facts
Serving Size 100 g (about 3/4 cup chopped)
Per Serving% Daily Value*
Calories 17 
Calories from Fat 4 
Total Fat .3g0%
Saturated Fat 0g0%
Polyunsaturated Fat 0.1g 
Monounsaturated Fat 0g 
Cholesterol 0mg0%
Sodium 8mg0%
Potassium 459mg10%
Carbohydrates 3g0%
Dietary Fiber 1g1%
Sugars 2.5g 
Protein 3g 
Vitamin A 10% · Vitamin C 57%
Calcium 0% · Iron 1%
*Based on a 2,000 calorie diet

Carbs in Zucchini

If you eat an entire squash, you will consume very few calories and very few carbs. According to USDA data, a 100-gram serving of zucchini you'll consume only 17 calories and just three grams of carbohydrate. Most of the carbohydrate is sugar, but you'll benefit from about one gram of fiber.

The glycemic load of a single serving of zucchini is estimated to be two.

Fats in Zucchini

There is less than one gram of fat in a single serving of zucchini.

Protein in Zucchini

A serving of zucchini provides about three grams of protein.

Micronutrients in Zucchini

Vitamins in zucchini include vitamin C, vitamin B6, and vitamin A. You'll also benefit from manganese, riboflavin, and potassium when you eat zucchini.

Health Benefits

The nutrients in zucchini provide health benefits.

The vitamin C in the squash provides 57 percent of your daily needs in a 100-gram serving. Vitamin C is a water-soluble vitamin that is important in boosting immunity, repairing cells, and slowing down the aging process.

Vitamin B6 is important in protein metabolism. Riboflavin is important in the metabolism of carbohydrate, protein, and fat. Manganese is a mineral that is important in many metabolic pathways including gluconeogenesis, which is the production of glucose from non-carbohydrate precursors, as well as bone, and cartilage formation.

Summer squash also contains a fair amount of carotenoids, lutein, and zeaxanthin, which can help protect us from some age-related eye conditions.

Common Questions

Can you eat the skin of yellow squash and zucchini?

Yes. Each squash contains a thin skin that can be consumed. In fact, eating the skin maximizes the antioxidant content. In addition, the seeds are edible too. To avoid excess pesticides, consider purchasing organic squash.

Can you eat zucchini raw?

Yes, it is perfectly safe to eat raw. You can dip it in your favorite dipping sauce or enjoy the crunch on its own.

How do I choose the best zucchini?

When purchasing squash, look for shiny skin that is free of blemishes, bruises, nicks, and soft spots.

The skin should be firm to the touch, especially the stem, and should feel heavy for their size.

What is the best way to store fresh squash?

Store fresh squash whole and unwashed in an airtight container in the refrigerator for about a week. Before slicing, make sure you wash the skin thoroughly with a vegetable brush and cold water.

Can you freeze summer squash or zucchini?

To freeze summer squash, grate it, spread it on a parchment-lined baking sheet to freeze, and then pack in a freezer bag. Frozen vegetables usually last about 1 year in the freezer. Note, that frozen squash tends to be very mushy and its texture typically works well for making soups only.

Recipes and Preparation Tips

Summer squash is a beautiful, nutritious, and tasty vegetable to add to any meal. It has a thin skin and soft, moist flesh that lends itself well to steaming, grilling, roasting, baking, and sauteing. Frozen summer squash contains a mushy texture and is good to use in soups. Grated zucchini is used to make zucchini bread.

Play with the shape of your squash—dice it, julienne it, cut it into cubes, or get fancy and make pasta. Summer squash is a fantastic low-carb 'pasta' option. Lastly, use leftovers to toss into salads, top sandwiches, or add to your egg scramble.

Give it a try with this recipe for zucchini casserole or make zucchini lasagna.

Allergies and Interactions

People with oral allergy syndrome (OAS) may experience symptoms when consuming zucchini or yellow squash, according to the American College of Allergy, Asthma, and Immunology. OAS is caused by cross-reacting allergens found in both pollen (such as birch, ragweed, or grass pollens), raw fruits, vegetables, or nuts. The organization says that cooking zucchini may help you to avoid symptoms.

If you suspect an allergy to zucchini or if you experience itchiness in the mouth or throat area after eating it, seek the care of a qualified medical professional.

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Article Sources
  • Linus Pauling Institute. Manganese.

  • Linus Pauling Institute. Riboflavin.

  • Linus Pauling Institute. B6.