Is Zucchini Good for You?

When you think of super nutritious foods, zucchini might not be top of mind. But you might be surprised to learn that zucchini is chock-full of nutrients your body needs. Good news, if your garden is over-producing them!

Registered dietitian Lara Whitson, RD, LD, explains why zucchini is an excellent addition to your diet and some ways to enjoy eating it.

Is zucchini healthy?

Zucchini is full of vitamins, minerals and plant-based compounds that are good for your health. One medium zucchini contains:

• 33 calories
• 2.3 grams of protein
• 2 grams of fiber
• 6 grams of carbohydrates

And in terms of your recommended daily value (DV) of vitamins and minerals, one medium zucchini provides:

• 35 milligrams of vitamin C (39% DV)
• 0.32 mg of vitamin B6. (19% DV)
• 0.184 mg of riboflavin (14% DV)
• 0.35 mg of manganese (15% DV)
• 47 micrograms of folate (12% DV)
• 512 mg of potassium (11% DV)
• 0.104 mg of copper (12% DV)
• 0.73 mg of iron (4% DV)

But to get these benefits, don’t skip the skin. “Zucchini skin contains a large amount of its vitamin C and B6, so don’t peel it,” advises Whitson. “Simply wash it before cooking. If you cut the zucchini into slices, you’ll barely notice the skin, which has a mild flavor.”

Health benefits of zucchini

More zucchini on your plate may offer these health benefits:

1. Helps you cut calories

Wheat-based pasta can be part of a healthy diet when you eat it in moderation. But if you’re looking for a lower-calorie alternative, give zucchini noodles, aka “zoodles,” a try.

“You can purchase or make your zoodles, which are strips of zucchini made into the shape of pasta,” says Whitson. “Zoodles pair well with many sauces. A 1-cup serving has about 30 to 40 calories, compared to a 200-calorie serving of wheat pasta.”

To make zoodles, you’ll need a spiralizer or some solid skills with a mandoline (watch your fingers!). But don’t cook zoodles like wheat pasta, or you’ll end up with a pile of mush. “You can eat zoodles raw for the firmest texture,” she adds. “Or you can cook them until just tender by microwaving, roasting or sautéing them.”

Another plus: If you need to limit your carbohydrate intake, zoodles have much fewer carbs than regular pasta. “People with diabetes may appreciate zucchini noodles because you can satisfy a pasta craving without the blood sugar spike of wheat pasta,” she explains.

2. Smooths your digestion

Studies show that only about 1 in 20 people in the U.S. get enough fiber. This nutrient is key to a healthy gut, helping you avoid digestive issues like constipation and bloating. And keeping your bowels moving could even lower your risk of colon cancer.

Zucchini is a good source of fiber, with 2 grams per medium fruit. “Eating zucchini in place of lower-fiber foods, like white pasta, chips or crackers, is a great way to boost your fiber intake,” notes Whitson.

3. Cranks up your immunity

Zucchini helps your immune system in a few ways. First, its fiber content feeds your gut microbiome, which plays a key role in fighting off unwanted invaders. “Your microbiome is a colony of tiny organisms that help fight off invaders like viruses and harmful bacteria,” explains Whitson. “Fiber is your microbiome’s food source, helping it maintain the right balance of ‘good’ and ‘bad’ bacteria so you stay healthy.”

But the immune-boosting benefits don’t stop there. Zucchini also contains vitamin C, which is essential for your immune system to function. “Vitamin C helps your immune system’s cells find viruses and other invaders,” she continues. “And it helps your tissues heal after an illness or injury.”

4. Prevents anemia

Zucchini contains vitamin B6, iron and vitamin C — a trio that can help prevent anemia. This condition occurs when your cells aren’t getting the oxygen they need from red blood cells.

“Low levels of vitamin B6 and iron can cause anemia,” shares Whitson. “And vitamin C helps your body absorb iron more efficiently. Zucchini has all three nutrients in a form your body can use, so it’s a great food to help prevent anemia."

Still, don’t rely on food alone if you think you have anemia or another health issue. “Anemia causes weakness and fatigue, but it can be life-threatening in severe cases,” she warns. “If you think you have anemia, see your healthcare provider for an accurate diagnosis and treatment recommendations.”

5. Protects your eyes

You’ve probably heard that carrots are the veggie of choice for better eye health. But it turns out, zucchini is another sight superhero.

Zucchini is a good source of lutein and zeaxanthin. These two compounds are types of carotenoids, colorful plant-based nutrients that fight cell damage and disease. Studies show this power pair can improve or even prevent eye conditions like age-related macular degeneration (AMD).

“Your eyes need nutrients to function well and fight off damage, just like the rest of your body,” says Whitson. “Focus on eating a rainbow of colors — from green zucchini to orange carrots — to get a variety of carotenoids in your diet.”

Eating and enjoying zucchini

“Zucchini is a unique food because you can use it in so many ways,” says Whitson. “Not many fruits work in baked goods, as a pasta substitute or a simple side dish. Zucchini really stands out in its versatility.”

Pick up some zucchini (from the store or your garden) and try some new, delicious zucchini recipes.