Vegetable

Fruit

Zucchini fruit is the market form you buy whole—mild watery summer-squash flesh that softens quickly. Inspect for bruises and mould; ripeness drives whether it is best raw or cooked. Wash just before use, trim stems or blossom ends, then slice, dice, or cook. Eat peak fruit out of hand; use firmer pieces for tarts, sautés, and preserves.

Track this ingredient

Quantity

Unit

Kg Liters Whole

Note

Cuts & parts

Halved Fruit

Whole Fruit

Characteristics

Preparations

CookedDriedFreshPureedRaw

Traits

JuicyPrimary YieldRipeness CriticalVersatileWhole Fruit Form

Nutrition

Typical values per 100 g edible portion. Nutrient names open the reference page.

Nutrition Facts

Per 100 g edible portion

Calories 34.3

Amount per 100 g

Total Fat 0.31 g
Saturated Fat 0.05 g
Trans Fat 0 g
Monounsaturated Fat 0.05 g
Polyunsaturated Fat 0.15 g
Cholesterol 0 mg
Sodium 20.2 mg
Salt 0.05 g
Total Carbohydrate 6.86 g
Dietary Fibre 2.42 g
Total Sugars 3.06 g
Complex / starch 1.89 g
Protein 1.9 g
Water 93.1 g

Detailed nutrients

Energy 34.3 kcal
Water 93.1 g
Carbohydrates 6.86 g
- Sugars 3.06 g
- Starch 1.89 g
- Fibre 2.42 g
Protein 1.9 g
Fat 0.31 g
- Saturated Fat 0.05 g
- Monounsaturated Fat 0.05 g
- Polyunsaturated Fat 0.15 g
  - Omega-3 0.02 g
Vitamins 71.4 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.06 mg
- Vitamin B2 — Riboflavin 0.08 mg
- Vitamin B3 — Niacin 0.59 mg
- Vitamin B5 — Pantothenic Acid 0.29 mg
- Vitamin B6 0.15 mg
- Vitamin B7 — Biotin 1.4 µg
- Vitamin B9 — Folate 28.5 µg
- Vitamin C 2 mg
- Vitamin E 0.37 mg
- Vitamin K 23 µg
Minerals 266 mg
- Major Minerals 264 mg
  - Calcium 32 mg
  - Sodium 20.2 mg
  - Potassium 212 mg
- Trace Minerals 1.5 mg
  - Iron 1.5 mg
Salt 0.05 g

Vitamins

vitamin-c: 2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.06 · vitamin-b2-riboflavin: 0.08 · vitamin-b3-niacin: 0.59 · vitamin-b5-pantothenic-acid: 0.29 · vitamin-b6: 0.15 · vitamin-b7-biotin: 1.4 · vitamin-b9-folate: 28.5 · vitamin-e: 0.37 · vitamin-k: 23 ·

Minerals

Sodium: 20.2 · Potassium: 212 · Calcium: 32 · Iron: 1.5 ·

Fruit of Zucchini: composition reflects this culinary part relative to the whole ingredient.

History

1800

Markets sold zucchini as separate fruit forms so cooks could match prep to the dish.

1950

Retail packing made fruit of zucchini a familiar labelled product.

2000

Food service portioned fruit of zucchini for consistent yield.