Nutritional Benefits of Eating Zucchini


It seems strange to a lot of people, but some folks aren’t all that fond of eating zucchini squash. There are a lot of different ways to prepare them and since they take on the flavor of the foods they are cooked with, so it is likely that ways can be found to cook the zucchini that those people will like. Still, they may need some incentive to even try it. There is a good incentive, because there are some great nutritional benefits of eating zucchini.

Zucchini for dieting and weight loss

Zucchini squash is amazingly low in calories. According to the Self Nutrition Data website, a cup of chopped zucchini has only 20 calories. Of those, only 2 are from fat. This makes zucchini exceptional for people who are trying to lose weight.

Zucchini for diabetics

Besides being low in calories, which is generally helpful for diabetics since there is some indication that many diabetics are also overweight, zucchini is a fairly good source of fiber. This squash does contain sugar, but it mostly simple sugar that is easy to digest. This makes zucchini great for diabetics.

Zucchini for high blood pressure

Zucchini does contain sodium, however it doesn’t contain much. It is a fairly good source of potassium, manganese, magnesium and phosphorus. It contains good amounts of vitamin C, B6, riboflavin, vitamin K and vitamin A. All of this can be quite helpful for most people who often don’t get the vitamins and minerals they need from the foods they eat. It is especially good for helping people to lower or control their blood pressure.

Zucchini for cancer

Zucchini is loaded with vitamin C, which is a good anti-oxidant. It also contains several other powerful anti-oxidants such as carotene. This makes the fruit good for preventing and combatting cancer. In fact, zucchini can also help lower the levels of bad cholesterol and it contains no cholesterol.

If you need a good incintive to eat zucchini sqash, the above are several really good ones. If you want food that has vitamins and minteral, that helps people lose weight and keep it off, that helps with high blood pressure, high chloresterol levels, diabetes and which helps with both preventing and fighting cancer, zucchini is a fruit that will do all of these things. Of course there are many great tasting recipes, if a person just takes a little time to find them. Zucchinis are also widely available and easy to grow. Still, there are health benefits to eating zucchini.


    1. Profile photo of Rex Trulove
      Rex Trulove Post author

      Do you remember anything about what was in the filling? I have several recipes for zucchini boats and might be able to find one that is at least close to your grandma’s.

    2. Profile photo of Rex Trulove
      Rex Trulove Post author

      @rusty2rusty, that leaves it open for several really good recipes. For instance, try making zucchini boats with a thick, meaty spaghetti sauce. Or with browned hamburger, pineapple and rice. Or hamburger, onions, mushrooms and cheese. 🙂

    1. Profile photo of Rex Trulove
      Rex Trulove Post author

      There are several ways to make it so the texture isn’t an issue. For instance, zucchini makes a fantastic mock pumpkin pie. I also use it to make sweet relish that tastes a lot like the sweet cucumber relish that is available at the store, only it tastes far better. I also make mock pineapple…it looks, tastes and has the texture of crushed pineapple.

  1. Profile photo of Rex Trulove
    Rex Trulove Post author

    @rusty2rusty, I have several zucchini boat recipes that I’ve come up with. Do you remember anything about what was in the filling? There is a good chance that one of my recipes will be similar and I could post it.

    @brendamarie, I’ve heard people mention that, but I have a few ways of making it where the texture doesn’t at all reveal that what people are eating is zucchini. For that matter, zucchini sweet relish, mock pineapple and dill pickles all have a texture that isn’t “zucchini-like”. Zucchini pie also takes, smells and looks like pumpkin pie, only the flavor is better. 🙂

    @stbrians, it is definitely good for you. We have been harvesting quite a few zucchinis off our four plants and they haven’t even kicked into high gear yet. lol I love zucchinis cooked man ways and have quite a few recipes for it.

    @nana, which way to you fry them? Dipped in egg and dredged in flour, batter-fried, coated in cornmeal, coated in crushed crackers or corn flakes or…? (I fry a lot of zucchini and use several methods. 🙂

    @andriaperry, yes, I know you grow a lot and use it in a lot of ways. (You’ll have to share the recipe for the jam…that is one I have *NOT* tried.) You like it about as much as I do. It will also help you with the diabetes and your hubby with cholesterol and hyper-tension, so it is a win-win (provided that you can find ways to cook it so he’ll eat it.) 😀

    1. Profile photo of Rex Trulove
      Rex Trulove Post author

      @ceci, actually, zucchinis are warm climate crops. They love lots of heat and sunshine. I’m in the Northern US and do grow them, but they don’t start producing here until the hot weather. My Zukes started producing well when our temperatures abruptly jumped up to 100 F / 38 C for a few days. Now that our temperatures are hot, they will continue to produce until our first frost, which will kill the plants. They don’t take the cold at all and have to be planted each year.

      I’m not sure, but they might just be called something different there. For example, in Europe, they are usually called courgettes. In Tagalog, they are called patola.

Your email address will not be published. Required fields are marked *