Zucchini

Zoom on carbohydrates

• The carbohydrate content of raw zucchini (1.80 g per 100 g) is lower than the average for raw vegetables (4.45 g per 100 g).
• Raw zucchini is low in sugar* (1.79 g per 100 g) as it contains no more than 5 g per 100 g.

Zoom on fibres

• The amount of fibre in raw zucchini (1.05 g per 100 g) is lower than the average quantity in raw vegetables (2.43 g per 100 g).

Zoom on proteins

• The protein content of raw zucchini (1.23 g per 100 g) is lower than the average amount found in raw vegetables (1.87 g per 100 g).

Zoom on lipids

• The fat content of raw zucchini (0.26 g per 100 g) is lower than the average amount found in raw vegetables (0.56 g per 100 g)
• Raw zucchini is fat-free* as it contains less than 0.5 g per 100 g.

 

*Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods.

Zoom on minerals and trace elements

• Raw zucchini contains significant amounts of potassium and manganese. It provides the equivalent of:
  • 13.10% of DRVs for potassium, i.e. 262 mg per 100 g;
  • 9% of DRVs for manganese, i.e. 0.18 mg per 100 g.
• The other minerals and trace elements are present in quantities representing less than 7% of DRVs.

Zoom on vitamins

• Raw zucchini is a source of:
  • vitamin C as it provides the equivalent of 21.88 % of DRVs, i.e. 17.50 mg per 100 g;
  • vitamin B9 as it provides the equivalent of 18% of DRVs, i.e. 36 µg per 100 g.
• Raw zucchini also contains a significant amount of vitamin B6, as it provides the equivalent of 13.57% of DRVs, i.e. 0.19 mg per 100 g.
• The other vitamins represent less than 9% of DRVs.

 

*Calculation performed: Beta Carotene / 6 + retinol

Zoom on polyphenols

• Polyphenols are substances with an antioxidant effect.
• In zucchinis, they are in the form of flavonols, of the flavonoid family, according to chromatographic analysis.

The following values are approximate and depend on variety, season, ripeness, cultivation conditions, etc. Roasted/baked zucchini is low in energy* as it provides an average of 23 calories (kcal) per 100 g, i.e. 96.60 kJ. One zucchini weighs on average 250 g, which represents an energy intake of approximately 57.50 kcal.

COMPOSITION TABLES

 

For each nutrient, the tables provide information on the content, minimum and maximum values, as well as the percentage of the Dietary Reference Values (DRVs) for 100 g net of roasted/baked (pulp and skin) courgette (except for the table on polyphenols, which refers to boiled courgette).

*Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods.

Zoom on carbohydrates

• The amount of carbohydrates in baked zucchini (3.13 g per 100 g) is lower than the average quantity found in cooked vegetables (4.85 g per 100 g).
• These are mainly fructose (1.50 g per 100 g) and glucose (1.20 g per 100 g).
• Cooked zucchini is low in sugar* (2.70 g per 100 g) as it contains less than 5 g per 100 g.

Zoom on fibres

• Its fibre content (1.70 g per 100 g) is lower than the average amount found in cooked vegetables (2.89 g per 100 g).

Zoom on protein

• The amount of proteins (1.50 g per 100 g) in baked zucchini is lower than the average amount found in cooked vegetables (2 g per 100 g).

Zoom on lipids

• Cooked zucchini is fat-free* as it contains less than 0.5 g per 100 g.

 

*Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods.

Zoom on minerals and trace elements

• Cooked zucchini is a source of potassium as it provides the equivalent of 15% of DRVs, i.e. 300 mg per 100 g.
• The other minerals and trace elements are present in quantities representing less than 8% of DRVs.

Zoom on vitamins

• Baked zucchini provides the equivalent of:
  • 8.65% of DRVs for vitamin A (i.e. 69.17 µg per 100 g), carotenoids family,
  • and 8.20% of DRVs for vitamin B9 (i.e. 16.40 µg per 100 g).
• The quantity of other vitamins represents less than 5% of DRVs.

*Calculation performed: Beta Carotene / 6 + retinol

Zoom on polyphenols (for boiled courgette)

• Polyphenols are substances with an antioxidant effect.
• Boiled cooked zucchini contains very few phenolic acids according to chromatographic analysis.

According to the definitions of nutrition claims as set out in Regulation (EC) No 1924/2006 on nutrition and health claims, and in view of the composition of roasted/baked zucchinis, the following claims may be used:

NUTRITION CLAIMS OF COOKED ZUCCHINIS

• Low in energy (100 g of roasted/baked zucchini provide less than 40 kcal)
• Fat-free (100 g of roasted/baked zucchini contain no more than 0.5 g of fat)
• Low in sugar (100 g of roasted/baked zucchini contain no more than 5 g of sugar)
• Source of potassium (100 g of roasted/baked zucchini provide more than 15% of DRVs)

HEALTH CLAIMS (for a consumption of 100 g of cooked zucchini)

Potassium

• Potassium contributes to:
  • normal functioning of the nervous system,
  • normal muscle function,
  • maintenance of normal blood pressure.