Vegetable

Whole

Whole zucchini is the intact market form—best for storage, ripening and recipes that start from complete pieces. plant ingredient with cultivar-driven sweetness, acid or starch. Select sound specimens, store correctly for the ingredient, and cut only when needed so surfaces stay fresh. ripeness and cut size drive timing more than complex technique. Wipe pans of excess fat before deglazing if you want a bright sauce.

Track this ingredient

Quantity

Unit

Kg Liters Whole

Note

Characteristics

Preparations

FreshRoastedStoredWhole

Traits

FlexibleIntactStorage FormVersatile

Nutrition

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

Nutrition Facts

Per 100 g edible portion

Calories 35.5

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 20.5 mg
Salt 0.05 g
Total Carbohydrate 7.29 g
Dietary Fibre 2.44 g
Total Sugars 3.13 g
Complex / starch 2.06 g
Protein 1.93 g
Water 92.5 g

Detailed nutrients

Energy 35.5 kcal
Water 92.5 g
Carbohydrates 7.29 g
- Sugars 3.13 g
- Starch 2.06 g
- Fibre 2.44 g
Protein 1.93 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 74.6 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.05 mg
- Vitamin B2 — Riboflavin 0.07 mg
- Vitamin B3 — Niacin 0.53 mg
- Vitamin B5 — Pantothenic Acid 0.26 mg
- Vitamin B6 0.13 mg
- Vitamin B7 — Biotin 1.3 µg
- Vitamin B9 — Folate 25.4 µg
- Vitamin C 2 mg
- Vitamin E 0.33 mg
- Vitamin K 29.5 µg
Minerals 298 mg
- Major Minerals 296 mg
  - Calcium 23 mg
  - Sodium 20.5 mg
  - Potassium 253 mg
- Trace Minerals 1.5 mg
  - Iron 1.5 mg
Salt 0.05 g

Vitamins

vitamin-c: 2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.05 · vitamin-b2-riboflavin: 0.07 · vitamin-b3-niacin: 0.53 · vitamin-b5-pantothenic-acid: 0.26 · vitamin-b6: 0.13 · vitamin-b7-biotin: 1.3 · vitamin-b9-folate: 25.4 · vitamin-e: 0.33 · vitamin-k: 29.5 ·

Minerals

Sodium: 20.48 · Potassium: 253 · Calcium: 23 · Iron: 1.5 ·

Whole form averages edible parts as typically consumed.

History

5000 BCE

Market gardeners and growers selected zucchini for flavour, yield and keeping quality, including named whole portions.

1900

Cold storage and transport made zucchini a year-round kitchen staple in many regions, including named whole portions.

1950