Zucchini (green summer squash) is a low-calorie vegetable with a high water content, supplying vitamin C, vitamin B6, folate, and a little potassium. The skin contains most of the carotenoids and fibre.
Eat raw or lightly cooked with the skin on to retain fibre and vitamins.
Where Squash, summer, green, zucchini, includes skin, raw Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 226 mg | 11% | |
| Folate | 71.0 µg | 36% | |
| Phosphorus | 32.9 mg | 5% | |
| Calcium | 20.9 mg | 3% | |
| Magnesium | 15.3 mg | 4% | |
| Vitamin C | 15.0 mg | 19% | |
| Zinc | 0.261 mg | 3% | |
| Iron | 0.195 mg | 1% | |
| Manganese | 0.149 mg | 7% | |
| Copper | 0.064 mg | 6% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →
Phytochemicals
Bioactive plant compounds — not classified as essential nutrients but associated with a range of health benefits.