Zucchini is packed with a variety of nutrients. Consequently, incorporating it into your meals can provide several health advantages. Though commonly treated as a vegetable in cooking, zucchini is botanically a fruit.
Also called courgette, zucchini is a summer squash belonging to the Cucurbitaceae family, which includes melons, spaghetti squash, and cucumbers.
It can reach lengths greater than 3.2 feet (1 meter) but is typically harvested while still young — most often under 8 inches (20 cm). Zucchinis come in multiple varieties, with colors ranging from bright yellow to deep green.
While squashes originated in the Americas, this specific variety was developed in early 1800s Italy.
Historically, zucchini has been used in traditional remedies for colds, aches, and assorted ailments, although not every claimed use has scientific backing.
Below are 12 benefits of zucchini supported by evidence.
1. Loaded with many nutrients
Zucchini supplies several vitamins, minerals, and beneficial plant compounds.
One cup (180 grams) of cooked zucchini contains:
- Calories: 27
- Protein: 2 grams
- Fat: less than 1 gram
- Carbs: 5 grams
- Sugar: 3 grams
- Fiber: 2 grams
- Vitamin A: 11% of the Daily Value (DV)
- Manganese: 14% of the DV
- Vitamin C: 26% of the DV
- Potassium: 10% of the DV
- Magnesium: 8% of the DV
- Vitamin K: 6% of the DV
- Folate: 13% of the DV
- Copper: 10% of the DV
- Phosphorus: 5% of the DV
- Vitamin B6: 8% of the DV
- Thiamine: 5% of the DV
It also provides modest amounts of iron, calcium, zinc, and several other B vitamins.
Notably, its substantial vitamin A content may support eye health and immune function.
Raw zucchini has a similar nutritional makeup to cooked zucchini, though it contains less vitamin A and more vitamin C, since vitamin C can be reduced by heat.
2. A good source of antioxidants
Zucchini contains abundant antioxidants.
Antioxidants are plant-derived compounds that help shield cells from damage caused by free radicals.
Carotenoids — including lutein, zeaxanthin, and beta-carotene — are especially common in zucchini.
These compounds may benefit the eyes, skin, and cardiovascular system, and could offer some protection against certain cancers, such as prostate cancer.
Studies show the skin contains the highest concentration of antioxidants. Yellow varieties may have slightly higher antioxidant levels than pale green ones.
3. Supports healthy digestion
Zucchini can support digestive health in multiple ways.
First, it’s high in water, which softens stools and makes bowel movements easier, lowering the chance of constipation.
It also includes both soluble and insoluble fiber.
Insoluble fiber increases stool bulk and helps food move through the digestive tract, further reducing constipation risk, especially when you drink enough fluids.
Soluble fiber acts as food for beneficial gut bacteria. Those bacteria produce short-chain fatty acids (SCFAs) that feed intestinal cells.
SCFAs may also reduce inflammation and ease symptoms of certain gastrointestinal disorders like irritable bowel syndrome (IBS), Crohn’s disease, and ulcerative colitis.
4. May help control blood sugar
Zucchini might assist in lowering blood glucose levels in people with type 2 diabetes.
With about 3 grams of carbs per cooked cup (232 grams), zucchini is an excellent low-carb substitute for pasta for those reducing carbohydrate intake. It can be spiralized or thinly sliced to stand in for spaghetti, linguine, or lasagna sheets.
Low-carbohydrate diets can substantially reduce blood glucose and insulin levels, helping maintain steadier blood sugar and potentially decreasing medication needs in individuals with type 2 diabetes.
Additionally, zucchini’s fiber helps prevent blood sugar spikes after meals. Diets rich in fiber from fruits and vegetables — including zucchini — are regularly associated with a reduced risk of type 2 diabetes.
Fiber in zucchini may also improve insulin sensitivity, aiding in blood sugar regulation.
Animal studies note that zucchini peel extract might lower blood sugar and insulin, possibly due to the peel’s potent antioxidants (research). Still, human trials are required to confirm this effect.
5. May support heart health
Zucchini can contribute to cardiovascular wellness.
Its fiber content likely plays a major part. Observational research finds that higher fiber intake is linked to lower rates of heart disease.
Pectin, a form of soluble fiber present in zucchini, seems especially effective at reducing total and “bad” LDL cholesterol.
Zucchini is also a good source of potassium, which can help lower high blood pressure by relaxing blood vessels. Healthier blood pressure relates to reduced risk of heart disease and stroke.
Moreover, diets rich in carotenoids — found in zucchini — appear protective against cardiovascular disease.
6. May boost eye health
Including zucchini in your meals may benefit vision.
This is partly because zucchini provides vitamin C and beta-carotene, both important for eye health.
It also contains lutein and zeaxanthin. Research indicates these antioxidants accumulate in the retina, enhancing vision and lowering the risk of age-related eye conditions.
This may include reduced risk of macular degeneration, a leading cause of permanent vision loss in older adults.
Furthermore, diets high in lutein and zeaxanthin may decrease the chance of developing cataracts, which cloud the lens and impair sight.
7. Can help with weight management
Regularly eating zucchini may support weight loss efforts.
The fruit is high in water and has low calorie density, which can promote feelings of fullness.
Its fiber content also helps curb hunger and control appetite.
Additionally, studies consistently associate high consumption of fruits and vegetables with weight loss and a slower pace of weight gain over time.
Consumption of non-starchy, green or yellow vegetables — with nutrient profiles similar to zucchini — seems particularly helpful for losing weight.
8–11. Additional potential benefits
Zucchini may provide several other advantages. The better-studied ones include:
- Bone health. Zucchini contains lutein and zeaxanthin along with vitamin K and magnesium, nutrients that can contribute to stronger bones.
- Anticancer properties. Test-tube and animal studies suggest zucchini extracts may inhibit or kill certain cancer cells. Human studies are necessary to confirm these findings.
- Prostate health.Animal research indicates zucchini seed extracts might reduce prostatic hyperplasia, an enlargement of the prostate that can lead to urinary and sexual issues in older men.
- Thyroid support.Rat studies show zucchini peel extracts may help maintain stable thyroid hormone levels. Human research is still needed.
12. Simple to include in your meals
Zucchini is highly adaptable and can be consumed raw or cooked.
Ways to add it to your diet include:
- Toss it raw into salads.
- Simmer it with other summer vegetables to make ratatouille.
- Stuff with rice, lentils, or assorted vegetables and bake.
- Sauté with olive oil for a mild stir-fry.
- Boil and then puree into soups.
- Serve as a side, grilled or sautéed with garlic and oil.
- Try it breaded and fried.
- Spiralize into noodle-like strands or slice to replace lasagna layers.
- Bake into breads, pancakes, muffins, or cakes.
In some cuisines, the zucchini blossom is prized as a delicacy. You can scatter it raw over salads, soups, or stews.
The bottom line
Zucchini is a versatile summer squash rich in vitamins, minerals, and plant compounds.
It may offer multiple health benefits, from better digestion to a reduced risk of heart disease.
Zucchini could also support bone, thyroid, and prostate health.
If you’re interested, add this tender, mild-flavored fruit to your diet and enjoy its benefits.
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