Squash, summer, zucchini
Category: Vegetables & Vegetable Products Characteristics: Includes Skin Method: Raw
Nutrition Highlights
Serving Size
Calories
21
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 15 (73.2%) |
| Protein | 6.0 (28.5%) |
| Fat | 3.6 (16.9%) |
| Total | 21 (100%) |
Serving: 1 cup, chopped [124g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 118 (94.8%) |
| Carbohydrate | 3.9 (3.1%) |
| Protein | 1.5 (1.2%) |
| Ash | 0.7 (0.6%) |
| Fat | 0.4 (0.3%) |
| Total | 124 (100%) |
Serving: 1 cup, chopped [124g]
Benefits
-
High in vitamin C which is an antioxidant that protects cells from damage
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Good source of vitamin A which is important for immune function and vision
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Contains vitamin K which is essential for blood clotting and bone health
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Provides fiber to aid digestion and heart health
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Low in calories at only 17 calories per cup making it a good choice for weight management
Risks
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High in carbohydrates. One cup of raw zucchini contains about 4 grams of net carbs
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May cause digestive issues in some people. The fiber and water content can lead to gas and bloating
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Contains very little protein. One cup only has about 1 gram of protein
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Low in calories. One cup has only about 15 calories so not filling on its own
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Contains vitamin C but little else. It provides vitamin C but is low in other important vitamins and minerals
Additional Information
Squash, specifically summer squash such as zucchini, is a versatile and nutritious vegetable that can be enjoyed in various ways. When consumed raw, including the skin, it offers several health benefits while also presenting a few potential risks.
Starting with the nutritional benefits, summer squash is low in calories, making it an excellent choice for those aiming to manage their weight. It is also a good source of dietary fiber, which aids in digestion, promotes bowel regularity, and helps control blood sugar levels. The fiber content in squash can contribute to a feeling of fullness, potentially reducing overeating and supporting weight management goals.
Additionally, summer squash is rich in essential vitamins and minerals. It contains notable amounts of vitamin C, which plays a crucial role in supporting immune function, collagen production, and wound healing. Vitamin C also acts as an antioxidant, protecting cells from damage caused by harmful free radicals. Moreover, summer squash provides vitamin A, which is essential for healthy vision, immune function, and skin health.
Furthermore, squash is a good source of minerals like potassium and manganese. Potassium is vital for maintaining proper heart and muscle function, regulating blood pressure, and supporting overall cardiovascular health. Manganese, on the other hand, is involved in bone health, metabolism, and antioxidant defense.
However, there are a few risks associated with consuming raw summer squash, especially with the skin. One potential risk is the presence of pesticide residues. If the squash is conventionally grown and not properly washed or organic, there is a possibility of ingesting harmful pesticides. To minimize this risk, it is advisable to thoroughly wash the squash before consumption or opt for organic varieties.
Another risk is the potential for foodborne illnesses. Squash, including the skin, can harbor bacteria such as Salmonella or E. coli, which can cause food poisoning. To minimize this risk, it is crucial to wash the squash thoroughly and handle it with clean hands and utensils. It is also advisable to store raw squash properly, refrigerating it at temperatures below 40°F (4°C) to inhibit bacterial growth.
In conclusion, raw summer squash, including the skin, provides numerous nutritional benefits. It is low in calories, high in fiber, and rich in vitamins C and A, potassium, and manganese. These nutrients support overall health, including immune function, digestion, and cardiovascular health. However, it is important to be aware of potential risks associated with pesticide residues and foodborne illnesses. By washing squash thoroughly and handling it safely, these risks can be minimized, allowing individuals to enjoy the nutritional benefits of this versatile vegetable.