Squash, zucchini, in our opinion is the most versatile of all the squashes. See more about them below.
Squash, Zucchini
About Zucchini Squash:
The zucchini squash in this photo are young ones that have been picked early. They are the most tender and have no developed seeds. They are excellent raw. You can slice them in rings for salads and slice them in strips for dips. During the summer and early fall they are found everywhere at farm stores and usually sold by count rather than by weight. If they are sold by count and you are planning to cook them, select the larger ones, as long as the outside hasn’t begun to harden. If they are sold by weight, always select the smaller ones. Select zucchini squash that are firm (free of soft spots or ends) and free of blemishes. See the nutritional charts below for raw and cooked zucchini.
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Squash, summer, zucchini, includes skin, raw
Scientific Name: Cucurbita spp.
| Nutrient | Units | Value per 100 grams |
Number of Data Points |
Std. Error |
1.00 X 1 cup, sliced ——- 113g |
|---|---|---|---|---|---|
Proximates |
|||||
| Water |
g
|
94.64
|
14
|
0.094
|
106.94
|
| Energy |
kcal
|
16
|
0
|
18
|
|
| Energy |
kj
|
69
|
0
|
78
|
|
| Protein |
g
|
1.21
|
6
|
0.06
|
1.37
|
| Total lipid (fat) |
g
|
0.18
|
3
|
0.067
|
0.20
|
| Ash |
g
|
0.62
|
5
|
0.023
|
0.70
|
| Carbohydrate, by difference |
g
|
3.35
|
0
|
3.79
|
|
| Fiber, total dietary |
g
|
1.1
|
8
|
0.078
|
1.2
|
| Sugars, total |
g
|
1.73
|
0
|
1.95
|
|
| Sucrose |
g
|
0.03
|
4
|
0.025
|
0.03
|
| Glucose (dextrose) |
g
|
0.75
|
4
|
0.075
|
0.85
|
| Fructose |
g
|
0.95
|
4
|
0.075
|
1.07
|
| Lactose |
g
|
0.00
|
0
|
0.00
|
|
| Maltose |
g
|
0.00
|
0
|
0.00
|
|
| Galactose |
g
|
0.00
|
0
|
0.00
|
|
Zucchini Squash Minerals |
|||||
| Calcium, Ca |
mg
|
15
|
6
|
0.771
|
17
|
| Iron, Fe |
mg
|
0.35
|
6
|
0.01
|
0.40
|
| Magnesium, Mg |
mg
|
17
|
6
|
0.433
|
19
|
| Phosphorus, P |
mg
|
38
|
6
|
0.742
|
43
|
| Potassium, K |
mg
|
262
|
6
|
10.837
|
296
|
| Sodium, Na |
mg
|
10
|
6
|
8.75
|
11
|
| Zinc, Zn |
mg
|
0.29
|
6
|
0.012
|
0.33
|
| Copper, Cu |
mg
|
0.051
|
6
|
0.001
|
0.058
|
| Manganese, Mn |
mg
|
0.175
|
6
|
0.023
|
0.198
|
| Selenium, Se |
mcg
|
0.2
|
0
|
0.2
|
|
Zucchini Squash Vitamins |
|||||
| Vitamin C, total ascorbic acid |
mg
|
17.0
|
5
|
0.756
|
19.2
|
| Thiamin |
mg
|
0.048
|
6
|
0.002
|
0.054
|
| Riboflavin |
mg
|
0.142
|
6
|
0.092
|
0.160
|
| Niacin |
mg
|
0.487
|
6
|
0.027
|
0.550
|
| Pantothenic acid |
mg
|
0.155
|
6
|
0.016
|
0.175
|
| Vitamin B-6 |
mg
|
0.218
|
5
|
0.145
|
0.246
|
| Folate, total |
mcg
|
29
|
6
|
2.088
|
33
|
| Folic acid |
mcg
|
0
|
0
|
0
|
|
| Folate, food |
mcg
|
29
|
6
|
2.088
|
33
|
| Folate, DFE |
mcg_DFE
|
29
|
0
|
33
|
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
0.00
|
|
| Vitamin B-12, added |
mcg
|
0.00
|
0
|
0.00
|
|
| Vitamin A, IU |
IU
|
200
|
0
|
226
|
|
| Vitamin A, RAE |
mcg_RAE
|
10
|
0
|
11
|
|
| Retinol |
mcg
|
0
|
0
|
0
|
|
| Vitamin E (alpha-tocopherol) |
mg
|
0.12
|
0
|
0.14
|
|
| Vitamin E, added |
mg
|
0.00
|
0
|
0.00
|
|
| Vitamin K (phylloquinone) |
mcg
|
4.3
|
0
|
4.9
|
|
Lipids |
|||||
| Fatty acids, total saturated |
g
|
0.037
|
0
|
0.042
|
|
| 4:0 |
g
|
0.000
|
0
|
0.000
|
|
| 6:0 |
g
|
0.000
|
0
|
0.000
|
|
| 8:0 |
g
|
0.000
|
0
|
0.000
|
|
| 10:0 |
g
|
0.000
|
0
|
0.000
|
|
| 12:0 |
g
|
0.001
|
0
|
0.001
|
|
| 14:0 |
g
|
0.000
|
0
|
0.000
|
|
| 16:0 |
g
|
0.032
|
0
|
0.036
|
|
| 18:0 |
g
|
0.004
|
0
|
0.005
|
|
| Fatty acids, total monounsaturated |
g
|
0.014
|
0
|
0.016
|
|
| 16:1 undifferentiated |
g
|
0.001
|
0
|
0.001
|
|
| 18:1 undifferentiated |
g
|
0.013
|
0
|
0.015
|
|
| 20:1 |
g
|
0.000
|
0
|
0.000
|
|
| 22:1 undifferentiated |
g
|
0.000
|
0
|
0.000
|
|
| Fatty acids, total polyunsaturated |
g
|
0.076
|
0
|
0.086
|
|
| 18:2 undifferentiated |
g
|
0.028
|
0
|
0.032
|
|
| 18:3 undifferentiated |
g
|
0.047
|
0
|
0.053
|
|
| 18:4 |
g
|
0.000
|
0
|
0.000
|
|
| 20:4 undifferentiated |
g
|
0.000
|
0
|
0.000
|
|
| 20:5 n-3 |
g
|
0.000
|
0
|
0.000
|
|
| 22:5 n-3 |
g
|
0.000
|
0
|
0.000
|
|
| 22:6 n-3 |
g
|
0.000
|
0
|
0.000
|
|
| Cholesterol |
mg
|
0
|
0
|
0
|
|
Amino acids |
|||||
| Tryptophan |
g
|
0.010
|
0
|
0.011
|
|
| Threonine |
g
|
0.029
|
0
|
0.033
|
|
| Isoleucine |
g
|
0.044
|
0
|
0.050
|
|
| Leucine |
g
|
0.071
|
0
|
0.080
|
|
| Lysine |
g
|
0.067
|
0
|
0.076
|
|
| Methionine |
g
|
0.018
|
0
|
0.020
|
|
| Cystine |
g
|
0.012
|
0
|
0.014
|
|
| Phenylalanine |
g
|
0.043
|
0
|
0.049
|
|
| Tyrosine |
g
|
0.032
|
0
|
0.036
|
|
| Valine |
g
|
0.054
|
0
|
0.061
|
|
| Arginine |
g
|
0.051
|
0
|
0.058
|
|
| Histidine |
g
|
0.026
|
0
|
0.029
|
|
| Alanine |
g
|
0.063
|
0
|
0.071
|
|
| Aspartic acid |
g
|
0.147
|
0
|
0.166
|
|
| Glutamic acid |
g
|
0.129
|
0
|
0.146
|
|
| Glycine |
g
|
0.046
|
0
|
0.052
|
|
| Proline |
g
|
0.037
|
0
|
0.042
|
|
| Serine |
g
|
0.049
|
0
|
0.055
|
|
Other |
|||||
| Alcohol, ethyl |
g
|
0.0
|
0
|
0.0
|
|
| Caffeine |
mg
|
0
|
0
|
0
|
|
| Theobromine |
mg
|
0
|
0
|
0
|
|
| Carotene, beta |
mcg
|
120
|
7
|
1.203
|
136
|
| Carotene, alpha |
mcg
|
0
|
1
|
0
|
|
| Cryptoxanthin, beta |
mcg
|
0
|
1
|
0
|
|
| Lycopene |
mcg
|
0
|
1
|
0
|
|
| Lutein + zeaxanthin |
mcg
|
2125
|
1
|
2401
|
USDA National Nutrient Database for Standard Reference, Release 19 (2006)
Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt
| Nutrient | Units | Value per 100 grams |
Number of Data Points |
Std. Error |
1.00 X 1 cup, sliced ——- 180g |
|---|---|---|---|---|---|
Proximates |
|||||
| Water |
g
|
94.74
|
1
|
170.53
|
|
| Energy |
kcal
|
16
|
0
|
29
|
|
| Energy |
kj
|
67
|
0
|
121
|
|
| Protein |
g
|
0.64
|
1
|
1.15
|
|
| Total lipid (fat) |
g
|
0.05
|
1
|
0.09
|
|
| Ash |
g
|
0.64
|
1
|
1.15
|
|
| Carbohydrate, by difference |
g
|
3.93
|
0
|
7.07
|
|
| Fiber, total dietary |
g
|
1.4
|
0
|
2.5
|
|
| Sugars, total |
g
|
1.69
|
0
|
3.04
|
|
Minerals |
|||||
| Calcium, Ca |
mg
|
13
|
1
|
23
|
|
| Iron, Fe |
mg
|
0.35
|
1
|
0.63
|
|
| Magnesium, Mg |
mg
|
22
|
1
|
40
|
|
| Phosphorus, P |
mg
|
40
|
1
|
72
|
|
| Potassium, K |
mg
|
253
|
1
|
455
|
|
| Sodium, Na |
mg
|
3
|
1
|
5
|
|
| Zinc, Zn |
mg
|
0.18
|
1
|
0.32
|
|
| Copper, Cu |
mg
|
0.086
|
0
|
0.155
|
|
| Manganese, Mn |
mg
|
0.178
|
0
|
0.320
|
|
| Selenium, Se |
mcg
|
0.2
|
0
|
0.4
|
|
Zucchini Squash Vitamins |
|||||
| Vitamin C, total ascorbic acid |
mg
|
4.6
|
0
|
8.3
|
|
| Thiamin |
mg
|
0.041
|
0
|
0.074
|
|
| Riboflavin |
mg
|
0.041
|
0
|
0.074
|
|
| Niacin |
mg
|
0.428
|
0
|
0.770
|
|
| Pantothenic acid |
mg
|
0.114
|
0
|
0.205
|
|
| Vitamin B-6 |
mg
|
0.078
|
0
|
0.140
|
|
| Folate, total |
mcg
|
17
|
0
|
31
|
|
| Folic acid |
mcg
|
0
|
0
|
0
|
|
| Folate, food |
mcg
|
17
|
0
|
31
|
|
| Folate, DFE |
mcg_DFE
|
17
|
0
|
31
|
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
0.00
|
|
| Vitamin B-12, added |
mcg
|
0.00
|
0
|
0.00
|
|
| Vitamin A, IU |
IU
|
1117
|
0
|
2011
|
|
| Vitamin A, RAE |
mcg_RAE
|
56
|
0
|
101
|
|
| Retinol |
mcg
|
0
|
0
|
0
|
|
| Vitamin E (alpha-tocopherol) |
mg
|
0.12
|
0
|
0.22
|
|
| Vitamin E, added |
mg
|
0.00
|
0
|
0.00
|
|
| Vitamin K (phylloquinone) |
mcg
|
4.2
|
2
|
7.6
|
|
Lipids |
|||||
| Fatty acids, total saturated |
g
|
0.010
|
0
|
0.018
|
|
| 4:0 |
g
|
0.000
|
0
|
0.000
|
|
| 6:0 |
g
|
0.000
|
0
|
0.000
|
|
| 8:0 |
g
|
0.000
|
0
|
0.000
|
|
| 10:0 |
g
|
0.000
|
0
|
0.000
|
|
| 12:0 |
g
|
0.000
|
0
|
0.000
|
|
| 14:0 |
g
|
0.000
|
0
|
0.000
|
|
| 16:0 |
g
|
0.009
|
0
|
0.016
|
|
| 18:0 |
g
|
0.001
|
0
|
0.002
|
|
| Fatty acids, total monounsaturated |
g
|
0.004
|
0
|
0.007
|
|
| 16:1 undifferentiated |
g
|
0.000
|
0
|
0.000
|
|
| 18:1 undifferentiated |
g
|
0.004
|
0
|
0.007
|
|
| 20:1 |
g
|
0.000
|
0
|
0.000
|
|
| 22:1 undifferentiated |
g
|
0.000
|
0
|
0.000
|
|
| Fatty acids, total polyunsaturated |
g
|
0.021
|
0
|
0.038
|
|
| 18:2 undifferentiated |
g
|
0.008
|
0
|
0.014
|
|
| 18:3 undifferentiated |
g
|
0.013
|
0
|
0.023
|
|
| 18:4 |
g
|
0.000
|
0
|
0.000
|
|
| 20:4 undifferentiated |
g
|
0.000
|
0
|
0.000
|
|
| 20:5 n-3 |
g
|
0.000
|
0
|
0.000
|
|
| 22:5 n-3 |
g
|
0.000
|
0
|
0.000
|
|
| 22:6 n-3 |
g
|
0.000
|
0
|
0.000
|
|
| Cholesterol |
mg
|
0
|
0
|
0
|
|
Amino acids |
|||||
| Tryptophan |
g
|
0.006
|
0
|
0.011
|
|
| Threonine |
g
|
0.015
|
0
|
0.027
|
|
| Isoleucine |
g
|
0.023
|
0
|
0.041
|
|
| Leucine |
g
|
0.037
|
0
|
0.067
|
|
| Lysine |
g
|
0.035
|
0
|
0.063
|
|
| Methionine |
g
|
0.009
|
0
|
0.016
|
|
| Cystine |
g
|
0.007
|
0
|
0.013
|
|
| Phenylalanine |
g
|
0.022
|
0
|
0.040
|
|
| Tyrosine |
g
|
0.017
|
0
|
0.031
|
|
| Valine |
g
|
0.029
|
0
|
0.052
|
|
| Arginine |
g
|
0.027
|
0
|
0.049
|
|
| Histidine |
g
|
0.014
|
0
|
0.025
|
|
| Alanine |
g
|
0.033
|
0
|
0.059
|
|
| Aspartic acid |
g
|
0.078
|
0
|
0.140
|
|
| Glutamic acid |
g
|
0.068
|
0
|
0.122
|
|
| Glycine |
g
|
0.024
|
0
|
0.043
|
|
| Proline |
g
|
0.020
|
0
|
0.036
|
|
| Serine |
g
|
0.026
|
0
|
0.047
|
|
Other |
|||||
| Alcohol, ethyl |
g
|
0.0
|
0
|
0.0
|
|
| Caffeine |
mg
|
0
|
0
|
0
|
|
| Theobromine |
mg
|
0
|
0
|
0
|
|
| Carotene, beta |
mcg
|
670
|
3
|
1206
|
|
| Carotene, alpha |
mcg
|
0
|
0
|
0
|
|
| Cryptoxanthin, beta |
mcg
|
0
|
0
|
0
|
|
| Lycopene |
mcg
|
0
|
0
|
0
|
|
| Lutein + zeaxanthin |
mcg
|
1150
|
6
|
650
|
2070
|
USDA National Nutrient Database for Standard Reference, Release 19 (2006)
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