Calorie zucchini and its composition
Zucchini is a dietary vegetable from the pumpkin family. This is a hypoallergenic culture that contains many substances that the body needs. Having learned the calorie content and composition of zucchini, you will be convinced of its benefits and will certainly add it to your diet.
Calorie zucchini and its composition
The benefits of a vegetable
Due to its composition, which is rich in vitamins, trace elements and enzymes, zucchini is absorbed quickly and is also quickly digested. It is low in calories, so it is indispensable during various diets.
Zucchini consists almost entirely of cell sap, which helps to cleanse the human body and is easily digestible.
The use of this vegetable is especially recommended for people suffering from cardiovascular and gastrointestinal diseases, pyelonephritis. Its frequent use can normalize the water balance, remove excess cholesterol and salt from the body.
Regular consumption of this vegetable is a good prevention of such common diseases today as obesity, atherosclerosis and anemia. It is also useful to eat zucchini for diseases of the stomach and gallbladder, with metabolic disorders.
The vegetable is effective in preventing constipation, while it does not cause the opposite effect - diarrhea.
Young zucchini that have reached a length of about 20 cm are most suitable for food for health purposes, their flesh should be white, without seeds, and the peel should be firm to the touch.
Such zucchini can be eaten raw, then you better preserve their useful properties. But the skin can be peeled off, it tends to accumulate nitrates.
It is worth noting that it is one of the hypoallergenic vegetables. Therefore, doctors often recommend starting the first feeding of infants with it.
Zucchini is indispensable for fasting days. There are several zucchini diets that give excellent and quick results, girls come to the desired shape in the shortest possible time.
It is curious that young fresh zucchini are widely used in cosmetology. A mask made from this vegetable is able to even out the skin tone, lighten it slightly. Also, squash juice can soften the rough skin of the feet.
Folk recipes suggest that this culture can be used as a hair strengthening agent. It is able to prevent brittleness and reduce damage to them to a minimum.
Calorie content and nutritional value
Depending on the cooking method, zucchini have a different degree of calorie content and nutritional value. The data below are based on 100 g of product.
Zucchini in any form is not very high in calories
Fresh
Fresh vegetables have a low calorie content - 23-24 kcal.
Composition of raw zucchini:
- proteins - 0.6 g;
- fats - 0.3 g;
- carbohydrates - 4.6 g;
- water - 94.79 g;
- ash - 0.58 g.
Fried
The calorie content of fried zucchini is 85-89 kcal. This number depends on the quality and quantity of vegetable oil used in frying.
As part of such a product:
- proteins - 1.1 g;
- fat - 6 g;
- carbohydrates - 6.7 g;
- water - 95.22 g;
- ash - 0.59 g.
Baked
The calorie content of these vegetables processed in this way is 30-34 kcal. If they were stewed in water, without the use of additives, the number will be slightly lower.
The composition in this case:
- proteins - 1.14 g;
- fats - 0.36 g;
- carbohydrates - 2.69 g;
- water - 93.25 g;
- ash - 0.8 g.
Stewed
If you decide to stew the zucchini, their calorie content will be in the range of 75-80 kcal. The number depends on the addition of vegetable oil and flour to the dish.
Composition when using this cooking method:
- proteins - 0.7 g;
- fats - 5.4 g;
- carbohydrates - 4.6 g;
- water - 95.36 g;
- ash - 0.46 g.
Chemical composition
The vegetable is 93% water, which allows it to be quickly and easily absorbed by the body.
In addition to water, 100 g of culture contains: 4.5 g - disaccharides and monosaccharides, 2 g - fatty acids, 1 g - dietary fiber, 0.4 g - ash.
Also, the zucchini contains such essential trace elements for the body as potassium, magnesium, calcium, sodium, phosphorus and iron.
The vegetable is filled with different vitamins: A, E, K, C, H, B1, B2, B5, B6, B9.
Harm
Zucchini are harmless to the body
Information about the dangers of zucchini is contradictory. Some doctors point out that it is completely safe for health. However, there are experts who say that with certain diseases, you should not abuse this vegetable.
For diseases such as stomach ulcers and gastritis, doctors recommend excluding zucchini from food. Kidney dysfunction is also a contraindication to eating these vegetables. Unfortunately, the fiber in zucchini is completely indigestible by the body.
Cooking applications
In cooking, the vegetable is used in various forms: raw, fried, boiled, stewed and baked. Of course, many nutritionists emphasize the benefits of a young fresh zucchini, since it contains useful properties and vitamins, and the calorie content of a raw vegetable is minimal.
In salads, fresh zucchini is often used in combination:
- with garlic;
- with honey;
- with carrots in Korean;
- with cucumbers;
- with tomatoes.
It is in salads that the vegetable reveals all its useful properties and pleases with its unusual taste. In most cases, it is recommended to use garlic and herbs to enhance the flavor of the squash.
There are a huge number of dishes with baked zucchini and other ingredients that will look very advantageous on the festive table:
- zucchini barrels with minced meat;
- vegetables stuffed with cottage cheese;
- baked with sour cream and young herbs;
- casserole with feta cheese;
- zucchini pizza with tomatoes and cheese;
- Italian omelette.
Roasted vegetables are especially good with aromatic herbs. They turn out to be soft and pleasant to the taste.
Among the recipes stand out:
- zucchini in soy sauce with rice;
- zucchini in batter;
- pancakes made from these vegetables.
These dishes are quite budget-friendly, but tasty and healthy. They are easy to prepare and rich in flavor.
There are also very unusual zucchini dishes:
- puree soup;
- cake;
- crispy sticks.
Zucchini is a very healthy and low-calorie vegetable, which makes it a dietary product. It is versatile in cooking methods, making dishes from it is quite simple and quick, but at the same time they are intricate and tasty. Therefore, they can be cooked daily, or they can be safely served on the table when meeting guests.
In general, zucchini is popular all over the world and has deservedly won the trust of people who take care of their health and care about their appearance.