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Zucchini nutrition, glycemic index, calories and serving size

Squash, summer, zucchini, includes skin, raw
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Zucchini

Zucchini
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
15 (low)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup, chopped (124 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula.On PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower negative value is the more alkaline the effect is. 0 is neutral.
-4.2 (alkaline)
Calories
17
80% Vitamin C
66% Vitamin A
62% Folate, food
61% Lutein + zeaxanthin
56% Carotene, beta
Explanation: This food contains more Vitamin C than 80% of foods. More importantly, although there are several foods (20%) which contain more Vitamin C, this food itself is rich in Vitamin C more than it is in any other nutrient. Similarly it is relatively rich in Vitamin A, Folate, food, Lutein + zeaxanthin and Carotene, beta

Zucchini Glycemic index (GI)

Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.

15

Check out similar food or compare with current

Macronutrients chart

2% 4% 95%
Protein:
Daily Value: 2%
1.21 g of 50 g
2%
Fats:
Daily Value: 0%
0.32 g of 65 g
0%
Carbs:
Daily Value: 1%
3.11 g of 300 g
1%
Water:
Daily Value: 5%
94.79 g of 2,000 g
5%
Other:
0.57 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 17
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 8mg
1%
Total Carbohydrate 3g
4%
Dietary Fiber 1g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 16mg 2%

Iron 0mg 0%

Potassium 261mg 8%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Zucchini nutrition infographic

Zucchini nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 5% 14% 13% 17% 24% 2% 9% 18% 24% 2% 6%
Calcium: 16 mg of 1,000 mg 2%
Iron: 0.37 mg of 8 mg 5%
Magnesium: 18 mg of 420 mg 4%
Phosphorus: 38 mg of 700 mg 5%
Potassium: 261 mg of 3,400 mg 8%
Sodium: 8 mg of 2,300 mg 0%
Zinc: 0.32 mg of 11 mg 3%
Copper: 0.053 mg of 1 mg 6%
Manganese: 0.177 mg of 2 mg 8%
Selenium: 0.2 µg of 55 µg 0%
Choline: 9.5 mg of 550 mg 2%

Mineral chart - relative view

Potassium
261 mg
TOP 46%
Manganese
0.177 mg
TOP 53%
Calcium
16 mg
TOP 61%
Magnesium
18 mg
TOP 67%
Zinc
0.32 mg
TOP 78%
Copper
0.053 mg
TOP 78%
Phosphorus
38 mg
TOP 81%
Iron
0.37 mg
TOP 81%
Choline
9.5 mg
TOP 86%
Sodium
8 mg
TOP 87%
Selenium
0.2 µg
TOP 94%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Vitamin A: 200 IU of 5,000 IU 4%
Vitamin E : 0.12 mg of 15 mg 1%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 17.9 mg of 90 mg 20%
Vitamin B1: 0.045 mg of 1 mg 4%
Vitamin B2: 0.094 mg of 1 mg 7%
Vitamin B3: 0.451 mg of 16 mg 3%
Vitamin B5: 0.204 mg of 5 mg 4%
Vitamin B6: 0.163 mg of 1 mg 13%
Folate: 24 µg of 400 µg 6%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 4.3 µg of 120 µg 4%

Vitamin chart - relative view

Vitamin C
17.9 mg
TOP 20%
Vitamin A
200 IU
TOP 34%
Folate
24 µg
TOP 45%
Vitamin B6
0.163 mg
TOP 53%
Vitamin K
4.3 µg
TOP 57%
Vitamin B2
0.094 mg
TOP 70%
Vitamin B1
0.045 mg
TOP 74%
Vitamin B3
0.451 mg
TOP 80%
Vitamin B5
0.204 mg
TOP 81%
Vitamin E
0.12 mg
TOP 84%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 11% 9% 10% 8% 10% 6% 8% 9% 12%
Tryptophan: 10 mg of 280 mg 4%
Threonine: 29 mg of 1,050 mg 3%
Isoleucine: 44 mg of 1,400 mg 3%
Leucine: 71 mg of 2,730 mg 3%
Lysine: 67 mg of 2,100 mg 3%
Methionine: 18 mg of 1,050 mg 2%
Phenylalanine: 43 mg of 1,750 mg 2%
Valine: 54 mg of 1,820 mg 3%
Histidine: 26 mg of 700 mg 4%

Fat type information

0.084% 0.011% 0.091%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g

Carbohydrate type breakdown

0.05% 1.07% 1.38%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 1.07 g
Fructose: 1.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Fiber content / ratio for Zucchini

2.5% 1%
Sugars: 2.5 g
Fiber: 1 g
Other: -0.39 g

All nutrients for Zucchini per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 3% 83% 1.21g 2.3 times less than Broccoli
Fats 0% 84% 0.32g 104.1 times less than Cheese
Carbs 1% 65% 3.11g 9.1 times less than Rice
Calories 1% 98% 17kcal 2.8 times less than Orange
Starch 0% 100% 0g N/A
Fructose 2% 85% 1.38g 4.3 times less than Apple
Sugars 0% 57% 2.5g 3.6 times less than Coca-Cola
Fiber 4% 50% 1g 2.4 times less than Orange
Calcium 2% 61% 16mg 7.8 times less than Milk
Iron 5% 81% 0.37mg 7 times less than Beef
Magnesium 4% 67% 18mg 7.8 times less than Kidney bean
Phosphorus 5% 81% 38mg 4.8 times less than Chicken meat
Potassium 8% 46% 261mg 1.8 times more than Cucumber
Sodium 0% 87% 8mg 61.3 times less than White Bread
Zinc 3% 78% 0.32mg 19.7 times less than Beef
Copper 6% 78% 0.05mg 2.7 times less than Shiitake
Vitamin E 1% 84% 0.12mg 12.2 times less than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 20% 20% 17.9mg 3 times less than Lemon
Vitamin B1 4% 74% 0.05mg 5.9 times less than Pea
Vitamin B2 7% 70% 0.09mg 1.4 times less than Avocado
Vitamin B3 3% 80% 0.45mg 21.2 times less than Turkey meat
Vitamin B5 4% 81% 0.2mg 5.5 times less than Sunflower seed
Vitamin B6 13% 53% 0.16mg 1.4 times more than Oat
Folate 6% 45% 24µg 2.5 times less than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 4% 57% 4.3µg 23.6 times less than Broccoli
Tryptophan 0% 96% 0.01mg 30.5 times less than Chicken meat
Threonine 0% 96% 0.03mg 24.8 times less than Beef
Isoleucine 0% 94% 0.04mg 20.8 times less than Salmon
Leucine 0% 94% 0.07mg 34.2 times less than Tuna
Lysine 0% 93% 0.07mg 6.7 times less than Tofu
Methionine 0% 94% 0.02mg 5.3 times less than Quinoa
Phenylalanine 0% 94% 0.04mg 15.5 times less than Egg
Valine 0% 94% 0.05mg 37.6 times less than Soybean
Histidine 0% 94% 0.03mg 28.8 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Trans Fat 0% 100% 0g N/A
Saturated Fat 0% 82% 0.08g 70.2 times less than Beef
Monounsaturated Fat 0% 92% 0.01g 890.8 times less than Avocado
Polyunsaturated fat 0% 86% 0.09g 518.4 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link of the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.
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