Zucchini: Nutrition, Benefits, Types, Side Effects

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Vandana Annavaram

Zucchini is a type of summer squash that belongs to the cucurbit family. It is low in calories yet high in many essential vitamins and minerals. In this article, we will discuss the nutrition, benefits, types, and possible side effects of zucchini.

While it may taste bland to many foodies, the veggie carries immense nutritional value. A medium-sized zucchini contains the following nutrients −




4 Grams


2 Grams


2 Grams


0 Grams

Vitamin C

35% of the Daily Value

Vitamin A

10% of the Daily Value


8% of the Daily Value


6% of the Daily Value

Vitamin B6

5% of the Daily Value

Health Benefits of Zucchini

Zucchini is packed with essential vitamins and minerals, including vitamin C, vitamin A, potassium, and magnesium. It is loaded with benefits that add value to our health and well-being.

Let us take a look at some amazing health benefits of zucchini &mionus;

  • Helps with Digestion − The fiber content in zucchini can help regulate digestion, improve metabolism, and prevent constipation.

  • Helps Maintain Healthy Blood Sugar Levels − The low carbohydrate content in zucchini can help maintain healthy blood sugar levels and prevent sudden spikes in blood glucose.

  • Helps with Weight Loss − The baby marrow, well another name for Zucchini, is low in calories and high in fiber, making it a healthy addition to a weight loss diet.

  • Helps Boost Immunity − The summer squash veggie is high in vitamin C content in zucchini and can help boost the immune system and keep infections at bay.

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Types of Zucchinis

Zucchini is also known as courgette and shares its origins with the melons and cucumbers family. There are several types of zucchinis, including −

  • Green zucchini − The most common type of zucchini, with a dark green colour, comes with a mild sweet taste. The flesh is firmer in green zucchini.

  • Yellow zucchini − This one is similar to green zucchini in taste and texture but with a yellow colour.

  • Round zucchini − A staple part of cuisine in many countries, it makes for a superb baking ingredient or goes well when stuffed. A round-shaped variety of zucchini can be green or yellow.

  • Italian zucchini − Almost the same as the regular green zucchini, this is longer and thinner with light green skin.

Possible Side Effects of Zucchini

So now, let us take a look at how much is too much side of zucchini. Eating zucchini in moderation is generally safe for most people. However, consuming too much zucchini can lead to the following side effects

Upset stomach

Eating too much zucchini can cause an upset stomach, bloating, and diarrhoea. For that matter, this one applies to all food items. Zucchini can also lead to bloating issues for the high cellulose levels it contains.


Some people may be allergic to zucchini, which can cause symptoms like itching, hives, and respiratory problems. Zucchini can also make one nauseous and dizzy at times.

Kidney stones

Zucchini is high in oxalates, which can increase the risk of kidney stones in some people. The vegetable builds up stone-like material on kidney walls if not consumed in moderation.


Zucchini is a nutritious and delicious vegetable that can be enjoyed in a variety of ways. It is low in calories, high in fiber, and contains essential vitamins and minerals. As long as you eat it in moderation, you can enjoy the numerous health benefits of zucchini without putting your body into any kind of stress.

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