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Zucchini
Every knowledge on vegetables, health and nutrition.
Scientific Name
Cucurbita pepo (Cucurbitaceae family)Common name
Zucchini
Varieties and seasons
Already consumed in Mexico 7,000 years before our era, marrows and zucchini represent a huge traditional culture in the USA.
We can find marrows in different aspects, from the cylinder-shaped of the marrow called pépon in Italy to the rounded and flattened shape of the musky marrow one in Provence.
Production
In Europe, Italy is one of the biggest producers of zucchini, followed by Spain and France.
Consumption
Raw zucchinis are sold from May to October, coming from Spain and Italy and in winter the importations come mainly from Morocco.
Nutritional values (per 100 g)
Raw* | Raw** | Cooked** | RDI*** | |
|---|---|---|---|---|
Energy | 16 kcal | 17 kcal | 13 kcal | |
Proteins | 1.21g | 1.8 g | 0.6 g | |
Carbohydrates | 3.35 g | 2 g | 2.5 g | |
Fat | 0.18 g | 0.2 g | 0.1 g | |
Fibres | 1.1 g | 1 g | 1.4 g | 30 g |
Sodium | 10 mg | 3 mg | 2 mg | |
Potassium | 262 mg | 230 mg | 170 mg | 2,000 mg |
Vitamin C | 17 mg | 20 mg | 6 mg | 80 mg |
Vitamin B9 | 29 µg | 50 µg | 24 µg | 200 µg |
Provitamin A | 120 µg | 320 µg | 210 µg | 4,800 µg |
2,125 µg |
* USDA National Nutriment Database 2004 ** CIQUAL 1995 *** Recommended Daily Intake |
Nutritionist’s advice
With a high water content and low in calories, zucchinis are a source of vitamins C and B9. Rich in potassium and low in sodium, they have excellent natural diuretic properties.
What is about portions...?
-a child portion: a little zucchini
-an adult portion: a medium zucchini
Cooking and nutrition: tasty combinations
-Curry and zucchinis make a great pair: Inspired by Indian cuisine, this dish is delicious and suits vegetarians and meat lovers alike. Served with chicken breast, it makes for a tasty meal that’s easy to prepare.
-Pan-fried zucchinis: Cut into slices and placed in a non-stick pan (without adding fat), they will cook in ten minutes on a high heat - remember to keep an eye on the time (up to 15 to 20 minutes if they are frozen). Still slightly crunchy, they provide a delicious accompaniment to lamb chops.
