Zucchini was brought to Europe from America and quickly took root. Today, this vegetable is familiar to everyone and delicious dishes are prepared from it, including the famous caviar. The product can be consumed raw, baked, stewed, pickled, in the form of jam or fried. Zucchini and its calorie content are of interest to many people who regularly buy this vegetable at the market or in the supermarket.

Nutritional value of zucchini

Raw or boiled zucchini has minimal calorie content, but contains many vitamins and microminerals. Vegetables contain a lot of potassium, iron, calcium, sodium and phosphorus.

Raw fruits contain a lot of vitamins B, PP, E and beta-carotene. The pulp contains a lot of pectin, natural sugar, dietary fiber, saturated and unsaturated fatty acids, as well as organic acids. Such a rich composition determines the beneficial properties of zucchini for the body, which you can read more about in a separate article.


Regardless of the low calorie content per 100 grams of boiled or raw zucchini, it contains quite a lot of fiber. These vegetables are best consumed raw without peeling. When you sauté or bake them, you don't have to peel them. In this regard, we recommend that you always buy young fruits that are light in color and have a delicate skin.

The peel contains the most nutritious and coarse fiber, which creates a feeling of fullness. Zucchini contains few calories and carbohydrates, but it contains about 0.5% fiber, which is very significant for a watery vegetable. Due to this, the product not only speeds up intestinal function, but also improves the functionality of the digestive system. The product is completely digestible due to its delicate structure and composition.

Calorie content of zucchini per 100 grams

Boiled zucchini has approximately the same calorie content as raw zucchini. According to various sources, 100 grams of product contain from 19 to 23 kcal, and the exact figure depends on the variety and how well the fruit is ripe.

Regardless of the low calorie content of boiled zucchini, these products are very filling. Even obese people lose a strong appetite after eating a portion of vegetables. It is enough to eat 300-400 grams of product, which contains from 50 to 70 kcal.


With a low calorie content, 100 grams of zucchini will not guarantee satiety, because most of the vegetable consists of water. Eating 300 g of a vegetable is like drinking 250-270 ml of water, which means you won’t gain too much. Young zucchini has approximately the same calorie content as more mature fruits.

Fresh BJU zucchini contains very little, namely 0.4 g of protein, 0.1 g of fat and 4.9 g of carbohydrates. When it comes to fried zucchini, the oil content increases depending on how much oil you add to the pan when cooking. Accordingly, the calorie content of fried zucchini directly depends on the cooking method.

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Composition of zucchini and its nutritional value

The usefulness of zucchini is determined by the vitamins, micro- and macroelements it contains.

Nutritional value determines the amount of fat, protein and carbohydrates per 100 grams of vegetable product.



Vitamins Microelements Macronutrients The nutritional value
Vitamin C 15 mg Iron 0.4 mg Potassium 238 mg Proteins 0.6 g
Vitamin H 0.4 mg Calcium 15 mg Carbohydrates 4.6 g
Vitamin A 5 mcg Phosphorus 12 mg Fat 0.3 g
Vitamin PP 0.6 mg Sodium 2 mg Water 93 g
Vitamin B1 0.03 mg Magnesium 9 mg Fatty acidsSaturated 0.1 g
Vitamin B2 0.03 mg Fatty acidsUnsaturated 0.1 g
Vitamin B5 0.1 mg Dietary fiber 1 g
Vitamin B6 0.1 mg Organic Acids 0.1 g
Vitamin B9 14 mcg Ash 0.4 g
Vitamin E 0.1 mg
Beta-carotene 0.03 mg
Calorie content: 24 kcal

Fried zucchini recipe and nutritional value

Ingredients:

  • Zucchini – 500 grams;
  • Egg – 2 pieces;
  • Flour – 1 tablespoon;
  • Vegetable oil – 100 g

Cooking method:

Cut the zucchini into circles, mix the flour and eggs thoroughly. Dip each circle in a mixture of eggs and flour, fry in a frying pan with hot vegetable oil.

You can also spread each fried zucchini circle with mayonnaise and garlic; the calorie content of such a dish will be 94 kcal per 100 grams of product.

Calorie content of products and finished dishes:


Product Measure Weight, g Fats, g Proteins, g Carbohydrates, g Calorie content, kcal
zucchini 500 g 500 1,5 3 23 120
Egg 2 pieces 94 10,24 11,94 0,66 147,58
Flour 1 spoon 25 0,3 2,3 18,72 85,5
Vegetable oil 100 99,9 0 0 899
Itogon 100 gr 719100 111,9415,56 17,242,39 42,385,89 1252,08174,14

Zucchini fritters nutrition facts

Ingredients:

  • Zucchini - 250 g;
  • Flour - 2.5 tablespoons;
  • Egg 1 - piece
  • Vegetable oil - 20 ml
  • Salt.

Cooking method:

  • Wash the zucchini well and peel off the skin with a knife.
  • Cut lengthwise, remove the inside, along with the seeds.
  • Scroll through a meat grinder, or take a medium grater and grate them.
  • Add eggs, salt, flour and mix everything thoroughly.
  • Heat the oil in a frying pan, spoon the zucchini mass into the pan, fry on both sides for 7 minutes.

Calorie content of zucchini pancakes


Product Measure Weight, gram Fats, grams Proteins, grams Carbohydrates, grams Calorie content, kcal
Zucchini 1 kg 1000 3 6 52,01 230
Egg 4 pieces 188 20,48 23,88 1,32 259,164
Wheat flour 10 spoons 250,43 3,01 23,01 187,25 855,02
Vegetable oil 100 ml 100 79,93 0 0 718,41
Grand total 1538,43 106,421 52,88 240,58 2062,98
Total per 100 g 100 6,91 3,43 15,6 134

Calorie content of zucchini in various dishes per 100 g of product

Stewed zucchini.

  • Proteins – 1.39 g; fats – 3.23 g; carbohydrates - 10, 29 g.
  • Calories: 68.95 Kcal

Vegetable stew from zucchini.

  • Proteins – 1.21 g; fats – 1.11 g; carbohydrates - 6.8 g.
  • Calories: 37.31 kcal

Zucchini baked in the oven with minced chicken

  • Proteins – 7.14 g; fats – 5.78 g; carbohydrates – 3.63 g.
  • Calories: 94.88

Steamed zucchini

  • Proteins – 0.50 g; fats – 0.25 g; carbohydrates – 4.50 g.
  • Calories: 23.10 kcal

Zucchini pancakes

  • Proteins – 5.13 g; fats – 5.24 g; carbohydrates – 14.82 g.
  • Calories: 126.84 kcal

Zucchini casserole

  • Proteins – 5.85 g; fats – 4.71 g; carbohydrates – 4.2 g.
  • Calories: 87.93 kcal

Zucchini caviar

  • Proteins – 1.31 g; fats – 6.86 g; carbohydrates – 6.9 g.
  • Calories: 97 kcal

Zucchini for weight loss

Zucchini is a very popular product for those who want to get rid of extra pounds in a short time.

This popularity of this vegetable for weight loss is due to the fact that it consists almost of water.

  • High water content
  • Presence of beneficial macroelements
  • Low calorie
  • Minimum carbohydrate and fat content

Thanks to the water contained in large quantities in this vegetable, this product is extremely easily and very quickly absorbed.

It contains a large amount of magnesium, which creates a diuretic effect, which means that fluid cannot be retained in the human body.

This effect helps normalize blood pressure.

Its pulp is digested very quickly, thereby regulating the good functioning of the gastrointestinal tract.

The calorie content of boiled zucchini is only 24 kcal, and the amount of fat and carbohydrates is very small.

Such a low calorie content makes zucchini an indispensable product for weight loss. You can consume this vegetable in order to lose weight in any form. It can be eaten raw, baked in the oven or on the grill.

Exists many tasty and low-calorie dishes, whose main product is zucchini.


By creating the right menu and including daily dishes from this vegetable in your diet, you can lose up to 7 kilograms in a week.

You can also bake zucchini with vegetables in the oven; the calorie content of such a dish will be about 50 kcal per 100 grams of product.

Besides, this healthy product is a storehouse of vitamins and elements, which not only promote rapid weight loss, but also make the body strong and healthy.

The water-salt balance is restored, blood pressure decreases, cholesterol levels drop, and waste and harmful toxins are fully removed from the body.

It does not cause allergies or intolerances.

How many calories are in zucchini?

In the middle zone, two main types of zucchini are available: light, rather large, elongated fruits, weighing about half a kilogram, and those with a darker and richer color, smaller size and weight, called zucchini or Italian zucchini, since they came from Italy.

Despite the fact that they are similar in appearance, apart from color and size, the chemical composition, distribution of proteins, fats and carbohydrates, and calorie content of zucchini differ. Although in many recipes they are often interchangeable.

For zucchini, the “weight” is about 21 kcal, half of which belongs to proteins, and only a third to carbohydrates.

But for an ordinary light - green, white or yellow - zucchini, the calorie content shows a value of 24 kcal, where 77% is given to carbohydrates. Of course, in any case, these are slow carbohydrates, allowed for daily consumption in quantities limited only by common sense, and not by clear numbers. Those that do not strike the pancreas, causing surges in blood sugar, and do not provoke a new surge in hunger a quarter of an hour after they were eaten.

They may not satiate as globally as a good piece of meat, which then takes two to three hours to process, but the feeling of satiety that arises after them does not leave behind an unpleasant overload in the stomach and does not force the digestive tract to digest what is eaten for a long time and persistently.

It is for this reason that you should be interested in how many calories are in zucchini only for reasons of coordinating the daily menu with the individual calorie norm, if there is a need to adhere to it. But not for fear of gaining weight after eating this vegetable.

And without further ado, it is clear that fresh zucchini has a lower calorie content than that prepared in any way, from baking to frying. But, unfortunately, it is undesirable to eat zucchini raw, especially if there is inflammation of the gastrointestinal tract. Even with all its positive effects on digestion, this vegetable can irritate the already inflamed mucous membrane in an unheated form.

Moreover, you can even cook zucchini pancakes in a slow cooker. In terms of calorie content, they will outperform those created using a frying pan, and the golden crust will be no worse. Stewed zucchini, by and large, does not shine in calories either, unless you pour in liters of oil, or even simmer under a lid with vegetable or chicken broth. In general, such a dish can be called an almost ideal way to have a hearty lunch without eating too much, and at the same time without suffering too much due to the fact that fried food is now prohibited.

But, unfortunately, the same cannot be said about the calorie content of fried zucchini. Even if you don’t add anything other than onions to it, it will add up to a good 92 kcal, but you can’t get enough of just one zucchini. It is often paired with boiled sausage, minced meat, mushrooms or other vegetables.

This jump in calorie content of fried zucchini, in contrast to fresh zucchini, is explained, of course, by the absorption of oil, the calorie content of which adds at least 25% to the “weight” of raw zucchini.

The same, by the way, applies to zucchini pancakes, the calorie content of which can be either 180 kcal per hundred grams or 209 kcal if you add, for example, minced meat to the usual ingredients.

Zucchini in the diet of those who watch their figure

Taking into account the impressive list of positive properties of zucchini, including a significant proportion of mineral salts required for proper metabolism, fiber, which has a beneficial effect on the gastrointestinal tract, and B vitamins.

It does harm, of course. with its excess and kidney problems. As for the use of this vegetable in the process of losing weight, the calorie content of zucchini allows you not to count every gram of the product, but to create portions of such sizes that are enough for complete saturation, and also to eat it as often as you want. And since zucchini itself is very light, it can be combined with absolutely any member of the meat, fish or vegetable group.

The only thing worth remembering is the heat treatment methods that should be preferred. If you want to make zucchini pancakes, the calorie and fat content will be lower in the multicooker version, amounting to only 70 kcal per hundred grams, and if you mix zucchini with meat, it is better to stew it rather than fry it.

Source of material: http://pohudeyka.net/pitanie/kalorijnost-kabachkov.php

stroinost911.ru

How many calories are in zucchini?

100 g of zucchini contains:

Calorie content– 27 kcal
Squirrels — 0,5
Fats — 0,4
Carbohydrates — 4,7

is a vegetable whose fruit comes from the pumpkin family. The shape of the zucchini is oblong and has a greenish tint, but you can also find yellow and white zucchini. The color does not matter at all since zucchini is tasty and incredibly healthy, as it is saturated with various B vitamins and C vitamins.

I think everyone knows that zucchini is very often used in completely different diets, since zucchini is very low in calories. Zucchini can be eaten fried, boiled, and even stewed. Zucchini is often stuffed; they are also used to make pancakes and very tasty and healthy pancakes. Many people are interested in the question: “How many calories are in zucchini? , " How many beneficial properties are there in zucchini?»

And so, we must note that zucchini is not only a healthy vegetable, but also the first vegetable in the diet of children. Since zucchini does not cause any allergies at all, you can start your baby’s natural complementary feeding with it. Probably - this already says a lot!!!

Composition of zucchini (in g):

— proteins, – 0,6
— fats, – 0,3
— carbohydrates, – 4,6
— water, – 93
— organic acid, – 0,1
— alimentary fiber, – 1
— fatty acid, – 0,1
— saccharide,(g.) – 4.6
— ash – 0,3

Zucchini vitamins (in mg):

— vitamin A, (in mg) – 0.04,
— vitamin B4, (in mg) – 0.04,
— vitamin B9, (in mg) – 0.04,
— vitamin B3, (in mg) – 0.2,
— vitamin B0, (in mg) – 0.2,
— vitamin B9, (in mg) – 12,
— vitamin C, (in mg) –12,
— vitamin H, (in mg) – 0.2,
— vitamin PP1, (in mg) – 0.4.

Calorie content of zucchini per 100 grams- 23 kcal. Anyone who prefers a variety of zucchini dishes should know the following:

1. How many calories are in fried zucchini?
Fried zucchini has quite a lot of calories - about 80 kcal. goes for 100 g.

2. How many calories are in stewed zucchini?
Stewed zucchini contains 75Kcal. - per 100 g.

3. How many calories are in squash caviar?
Squash caviar contains 122 kcal. - per 100 g.

4. How many calories are in zucchini pancakes?
Zucchini pancakes are similar to fried zucchini - about 80Kcal. - per 100 g.

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How many calories are in zucchini?

Doctors recommend zucchini for weight loss. Dishes made from this vegetable are part of standard medical diets for overweight people. This is primarily due to how many calories are in zucchini per 100 grams. The glycemic index of a given product and its composition of the main nutritional components are also important. The calorie content of zucchini per 100 grams is low - only 20-23 kilocalories. This vegetable also has a low glycemic index. It is equal to 15, which means that the product has a negligible effect on blood sugar after eating.

Zucchini contains no fat at all, and this is also very important for those losing weight. Zucchini contains a large amount of ascorbic acid, B vitamins, nicotinic acid, pectin, and potassium. All these properties make dietary dishes from zucchini very desirable for patients with obesity, diabetes mellitus and in preventive nutrition. If you want to maintain your figure, lose weight, and improve your health, dietary zucchini dishes are for you.

Culinary processing and calorie content of zucchini

Of course, the calorie content of raw zucchini depends largely on the variety. Few people dare to eat this vegetable raw. Although there are salad recipes in which zucchini is not cooked. But this is still exotic for Russian cuisine. In our country, zucchini is traditionally served fried, stewed or in the form of zucchini caviar. If you simply boil the zucchini or cook it in a double boiler without adding other products, you will get a healthy and record-breaking low-calorie dish. The calorie content of boiled zucchini is 22-25 kilocalories per 100 grams. By grinding such a zucchini in a blender, you will get a vegetable mass that has rightfully won first place among complementary foods for infants.

Naturally, since this product is safe and necessary for children from six months old, then it will be quite useful for adults. But there are few of us who agree to simply eat boiled zucchini. For many, this dish is not very attractive in taste.

But we all love and enjoy eating squash caviar. The calorie content of squash caviar depends on the method of culinary processing of vegetable raw materials. If the squash is boiled, the color of the final product is quite light, and the calorie content of squash caviar in this case is only 70 kilocalories per 100 grams.

And if the vegetables are fried, the color of the caviar will be darker and the energy value will be higher. The calorie content of squash caviar in this situation is 90-95 kilocalories per 100 grams. The chemical composition of the product contains water (83 grams), carbohydrates (8 grams), dietary fiber (2 grams), fats (5 grams), proteins (2 grams).

The calorie content of squash caviar is much higher than just zucchini, since quite a lot of fat is added to it during production. It is the oil that gives the dish its calorie content. Each gram of fat contains 9 kilocalories, which is significantly higher than in proteins and carbohydrates.

Now different companies use different recipes for squash caviar. Very often sugar is added to it. This additive reduces the dietary properties of the dish. It is best to prepare caviar from zucchini yourself at home using proven recipes.

The calorie content of stewed zucchini is also largely related to how exactly they were prepared. To reduce the energy value of the dish, avoid adding oil when stewing, do not use flour or potatoes. If your dish consists only of stewed vegetables, then its calorie content will remain low.

On average, the calorie content of stewed zucchini is about 80 kilocalories per 100 grams. A dish prepared according to the following recipe will have this energy value. Take 300 grams of zucchini, 30 grams of olive oil, 200 grams of tomatoes, 1 egg, 30 grams of onion. Cut the zucchini into thin slices and fry in olive oil. Add peeled tomatoes. Simmer for 10 minutes. Beat in the egg and serve hot.

Dietary zucchini dishes

Zucchini for weight loss can be prepared in a special way. The most useful method can be considered cooking in the oven in foil. In this case, you will completely retain the microelements and beneficial properties of zucchini. There is no need to add oil when baking, so the calorie content of the dish will be low. To cook zucchini this way, you need to cut the young zucchini into thin slices. Place it on foil, add spices and lemon juice. Then cover the top of the dish with a layer of foil. Bake in the oven for about 20 minutes over medium heat. The calorie content of zucchini in this case will be 30 kilocalories per 100 grams.

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How many calories are in zucchini in different cooking methods?

From the table we prepared, you will find out how many calories are in fresh, fried, stewed zucchini, zucchini pancakes, caviar and much more.

Calorie content of various zucchini dishes

Although zucchini has low energy value, it is rarely found in traditional diets. But in vain! In the summer season this is a fairly cheap product. Recipes for zucchini dishes are usually easy to prepare and very tasty. A special zucchini low calorie diet, which is often advertised by Sophia Loren. The diet mainly uses stewed and baked zucchini.

Zucchini is eaten separately, and also goes well with other ingredients:

  • zucchini (2 pieces);
  • tomato (1 piece);
  • carrot (1 piece);
  • onion (1 piece);
  • oregano (1/3 tsp);
  • garlic (2 cloves);
  • Indian curry (1/2 tsp);
  • fresh greens.

Place diced zucchini, carrots and tomatoes into pre-boiled water. All this is cooked for about twenty minutes. At this time, chop the garlic and add it to the soup along with the seasonings. The soup is cooked for about ten minutes. Afterwards, grind the soup in a blender, pour into plates and add parsley and dill to taste. This soup is recommended for diets and weight loss.

Calorie content per 100 g: 28-30 kcal

  • zucchini (1 piece);
  • flour (50 g);
  • olive oil (3 tbsp);
  • salt (2 pinches);
  • black pepper (2 pinches);
  • salad mayonnaise (40 g);
  • garlic (1 clove).

We cut the zucchini into rings two millimeters thick, add salt and pepper. Gradually place the zucchini dredged in flour onto the heated surface of the frying pan. Fry the surface of the zucchini on one side, then the other, until golden brown. Place on a dish, grease with pre-prepared garlic sauce (mayonnaise, grated garlic) and sprinkle with herbs.

Calorie content per 100 g: 109 kcal

  • zucchini (3-4 pieces);
  • tomato (3 pieces);
  • bell pepper (2 pieces);
  • onion (1 piece);
  • garlic (3 cloves);
  • greenery;
  • hard cheese (100 g);
  • vegetable oil (3-4 tsp);
  • Provencal herbs;
  • salt pepper.

Peel the zucchini and cut into thin slices. Sprinkle with seasonings, pepper and salt. After peeling, cut the onion and pepper into half rings. Lightly fry the layers of zucchini. Peel the tomatoes and cut into thin rings. Fry the onion and bell pepper for a couple of minutes, add garlic and herbs, crushed in a mortar. We begin to assemble the lasagna into a special form in the following order: zucchini, bell peppers and onions, herbs with garlic, tomatoes and grated cheese. Repeat layers twice. Cover the pan with foil and place in the oven for ten minutes.

Calorie content per 100 g: 81 kcal

  • zucchini (1 piece);
  • eggplant (1 piece);
  • tomato (1 piece);
  • onion (1 piece);
  • carrots (1 piece);
  • olive oil (2 tbsp);
  • garlic (1 clove);
  • salt pepper.

Heat a frying pan, lightly coated with oil. Add the onion and sauté until creamy. Add diced tomatoes (without skin), carrots, zucchini and eggplant. Mix well and simmer for up to 15 minutes. Season with grated garlic, pepper and salt. Add a third of a glass of water and simmer for another 8-12 minutes.

Calorie content of zucchini stew per 100 g: 41 kcal

  • minced lean meat (400 g);
  • onion (1 piece);
  • zucchini (1 piece);
  • mozzarella cheese (150 g);
  • tomato (2 pieces);
  • garlic (2 cloves);
  • greenery;
  • salt pepper.

Chop the onion and chop the parsley. Mix the minced meat with parsley and onion, add salt and pepper. Wash the zucchini well. Cut it crosswise into centimeter-wide slices and add salt. Place on a baking sheet lightly greased with olive oil. Place minced meat on top of the circles, then a thin layer of mozzarella, grated garlic and, at the end, a thin ring of tomato. Salt and pepper to taste and place in an oven preheated to 200 degrees for 35 minutes.

Calorie content per 100 g: 105 kcal.

Chemical composition, nutritional and energy value of zucchini

Zucchini is the main source of vitamin C, B6 and potassium.

Substance Quantity, mg (per 100 g of product) % Daily Value
vitamin C 15 16,7
potassium 238 9,5
vitamin B6 0,1 5
vitamin PP 0,7 3,5
vitamin B9 14 mcg 3,5
magnesium 9 2,3
iron 0,4 2,2
vitamin B5 0,1 2
vitamin B1 0,03 2
vitamin B2 0,03 1,7
calcium 15 1,5
phosphorus 12 1,5
vitamin H 0.4 mcg 0,8
vitamin E 0,1 0,7
vitamin A 5 mcg 0,6
beta carotene 0,03 0,6
sodium 2 0,2

Let's sum it up

dietary product with low calorie content. They are an important component of therapeutic nutrition and are easily absorbed by the body. There are many recipes for dishes based on or containing this ingredient.

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Zucchini “sailed” to Europe, in the literal sense of the word, from Latin America - they were brought by the Spanish triumphs, the conquistadors, as well as most of the vegetables and fruits that we, for reasons of recent memory, call our own. Alas, after the triumph (of both the zucchini and the conquistadors), the latter disappeared into the history books, and the former became boring, dull regulars at summer market stalls. Well, we have no interest in faded green zucchini - but in vain!

Zucchini is just one of those products that we have the right to call “food with negative energy value.” Now we will explain the reasons for the inclusion of “Latin” in this golden list.

Why is the calorie content of zucchini negative?

Let's start with encyclopedic data - the calorie content of 100 g of zucchini ranges between 19 and 23 kcal - which of these two indicators you come across on the market is not as important as choosing the least high-calorie zucchini, scientists have not yet explained.

At the same time, zucchini is surprisingly filling - even obese people, after eating a portion of these vegetables, lose their brutal appetite - how, if they absorbed some 50-70 kcal maximum?

Zucchini calories are by no means a guarantee of satiety. 90% of our vegetable consists of water, like its closest friend in the garden - the cucumber. After eating 300 g of zucchini, you eat or drink 270 ml of water (remember why it is recommended to drink water before meals?). This is the first key to the success of zucchini.

The most coarse, nutritious (or rather, creating the appearance of saturation in the stomach) fiber is precisely the peel. According to average statistics, the fiber content in zucchini is 0.5%, which is not so little if you remember that 90% comes from the juice. All this leads to the fact that zucchini not only accelerates intestinal motility and improves digestion in general, but the product itself is absorbed to the maximum, because its composition and structure are very delicate.

Composition and calorie content

Everything is clear with how many calories are in zucchini, as with the main component of the vegetable - liquid. Let's see what else Mother Earth has hidden there:

  • proteins – 0.7 g;
  • fats – 0.5 g;
  • carbohydrates – 5.2;
  • organic acids – 0.1 g;
  • ash;
  • vitamin A;
  • vitamins B1, B2, B3, B9;
  • vitamin C;
  • potassium;
  • calcium;
  • magnesium;
  • phosphorus;
  • sodium;
  • iron.

Zucchini dishes - calorie content

Secondly, heart patients need to eat them as much as possible - zucchini absorbs and removes toxins, heavy metals, bad cholesterol, in general, they “cleanse” the blood and the entire body, which cannot but affect blood pressure and the health of the heart muscle. Zucchini is indicated for pregnant and nursing mothers - they do not lead to allergies or intestinal disorders in babies, since they have truly become “our own”, native and well-accepted products by the body.

  • salad of zucchini, onions, garlic, sesame with vegetable oil (can be made hot, lightly frying the vegetables) – 112 kcal;
  • cream soup made from zucchini, cream cheese, olive oil - of course, slightly different from the calorie content of raw zucchini, since a serving of such soup will amount to 250 kcal, but it replaces both the first and the second - ideal for a summer, sultry lunch;
  • but the calorie content of grilled zucchini is identical to the original product - 23 kcal, the rest depends on your additives (olive oil, herbs, garlic, and, if you are not losing weight, mayonnaise!).

womanadvice.ru

Zucchini is usually called a herbaceous annual plant of the family Pumpkin, the closest relative of the common pumpkin. Zucchini fruits have an elongated oval shape, light green, yellow or almost white (calorizator). The pulp of the zucchini is dense and elastic, the young vegetables are very juicy, and inside the fruit there are numerous seeds, which were originally used as food. The first to use zucchini were the inhabitants of Mexico and Central America, where, along with corn and beans, zucchini was considered the main, and sometimes the only food. The strange vegetable came to Europe only in the 16th century, and zucchini flowers fried in batter were considered a delicacy and were very expensive.

Calorie content of zucchini

The calorie content of zucchini is 24 kcal per 100 grams of product.

Composition and beneficial properties of zucchini

Zucchini contains structured water, which is extremely useful for the functioning of the gastrointestinal tract and the normalization of all digestive processes. The vegetable contains: vitamins A, B1, B2, C, PP, as well as micro- and macroelements necessary for the human body: potassium, calcium, magnesium, zinc, copper and manganese, iron, sulfur, molybdenum, titanium, aluminum, phosphorus and sodium. Dietary fiber and cellulose present in the product provide active assistance in metabolic processes, promote the elimination of unnecessary waste and toxins, and stimulate the intestines. Zucchini helps lower cholesterol levels in the blood, reduce swelling, and has a positive effect on vision and overall tone of the body.

Due to its mild diuretic properties, zucchini is recommended to be eaten for hypertension, diseases of the cardiovascular system, kidneys and liver. The ability of zucchini to remove salts from the body has been proven, so those who have joint problems also need this vegetable to prevent arthritis.

Grated zucchini pulp whitens and moisturizes the skin, reduces the pronounced “orange peel”, an unpleasant sign of cellulite.

Zucchini is the first vegetable that is introduced into baby food for infants under one year old; it practically does not cause allergic reactions.

Harm of zucchini

Contraindications to the use of zucchini are kidney diseases associated with impaired potassium excretion, as well as gastritis in the acute stage.

The ideal ratio of low calorie content and the ability to maintain a feeling of fullness for a long time make zucchini an indispensable product for those who are struggling with extra pounds or trying to maintain a normal weight. The zucchini mono-diet, the diet of American astronauts, Osama Hamdiy, fasting days on zucchini, any options for using a healthy vegetable are available and acceptable.

Zucchini varieties

Almost all gardeners are happy to grow one of the most unpretentious vegetables in their summer cottages. In order to have excellent quality zucchini on the table all season long, you need to choose the right varieties. Early (Aliya, Iskander, Kavili, Ardendo, Tsukesha, Aral), mid-season (Gribovsky, Zolotinka, Kuand) and late varieties (Tivoli, Lagenaria) with proper planting will ensure a good harvest throughout the summer. The most famous variety of zucchini, zucchini, is also a favorite to grow and use.

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Information about the energy value of foods is very important for people who want to become slimmer. To begin the process of losing weight, it is recommended to reduce the daily number of kilocalories by 500 units. Vegetables contain all the necessary nutrients in the form of minerals and vitamins, as well as fiber and are low in calories.

Baked zucchini has the least calories

Calorie content of raw zucchini

Zucchini is a type of pumpkin. This low-calorie, oblong-shaped vegetable of green-yellow and white shades has acquired the status of a dietary product. It can be eaten raw, in salads, but it is mainly eaten after cooking. Zucchini is not only stewed and fried, made into caviar, used as a side dish for various dishes, but also used for a variety of salads, pickled, stuffed and even put in compote.

Baked zucchini has the greatest benefit, fried zucchini has the least benefit.

Zucchini compote - a tasty but high-calorie dish

100 grams of raw zucchini contain only 24 kcal; there is no fat in this amazing vegetable.

Its glycemic index is quite low, only 15. This suggests that zucchini has virtually no effect on the amount of sugar in the blood, which makes it an ideal product for people prone to obesity.

It is interesting to find out how many calories are in zucchini prepared using different methods.

Calorie content of boiled and fried zucchini

Simply cooked in a saucepan or steamer, not everyone likes this vegetable, as it has a neutral taste. But without adding other products, it is a record holder among low-calorie dishes. A dish made from it contains only up to 25 kcal per 100 grams of product. The calorie content of zucchini remains almost the same both raw and boiled.

Fried zucchini - the most high-calorie option

When fried, this vegetable absorbs almost all the fat, so the dish becomes high in calories.

Beloved by most people since childhood, zucchini caviar is a tasty, light snack made from boiled or fried zucchini. In this dish, the calorie content increases due to the use of oil. This indicator depends on the method of processing the vegetable. Light caviar is made from boiled zucchini and contains approximately 70 kcal per 100 grams, while fried caviar gives the product a dark shade and contains up to 95 kcal. After all, one gram of fat has an energy value of 9 kilocalories per 100 grams. These indicators correspond to caviar prepared at home.

Squash caviar is a favorite dish since childhood

An industrially manufactured product may also contain sugar, which further increases the calorie content.

Calorie content of stewed zucchini

The calorie content of stewed zucchini is slightly higher than boiled zucchini and is about 80 kcal per 100 grams. But this figure depends on the cooking method. The more ingredients such as potatoes, butter and flour are added, the higher the calorie content of the stewed zucchini dish becomes.

Zucchini baked with vegetables - a dietary dish

Low-calorie zucchini recipe

There is a recipe for a complete dietary dish made from zucchini. Using foil allows you to cook truly healthy and low-calorie food. Zucchini baked in foil retains almost all vitamins and microelements.

Ingredients:

  • young zucchini;
  • spices;
  • lemon juice.

The vegetable is cut into thin slices in the form of circles. They need to be laid out on foil, sprinkled with spices to taste and add lemon juice. Cover the top with foil. All that remains is to bake the zucchini in the oven over medium heat. This vegetable does not require long-term heat treatment; quick cooking retains the maximum of nutrients in it. After 20 minutes, the finished dish can be removed. A person watching their figure can safely start eating, because baked zucchini contains only 30 kcal per 100 grams.

Preparing zucchini for baking

Easily digestible and rich in nutrients, they can be present daily in both adult and children's diets.

The low calorie content of zucchini and excellent taste make this vegetable a welcome guest on the table.

You can safely eat up to one and a half kilograms of it per day. There is a restriction only for people suffering from kidney disease. Cooked zucchini, stewed, fried or baked, leaves a feeling of fullness, benefits the body, and does not affect the figure at all.

Zucchini, according to the generally accepted classification, belongs to Pumpkin family and is considered a variety of Pumpkin. Mexico considered the birthplace of this culture. It is interesting that the Mexicans themselves used only zucchini seeds in cooking.

How many calories are in zucchini in different cooking methods?

Most often, zucchini is used in vegetarian diets. Traditionally, they are fried in flour, stewed (sautéed) or used for pureed soups. They make amazing squash jam. Zucchini is considered a low-calorie product, however, depending on the type of heat treatment chosen, its calorie content changes.

From the table we prepared, you will find out how many calories are in fresh, fried, stewed zucchini, zucchini pancakes, caviar and much more.

Calorie content of various zucchini dishes

Although zucchini has low energy value, it is rarely found in traditional diets. But in vain! In the summer season this is a fairly cheap product. Recipes for zucchini dishes are usually easy to prepare and very tasty. A special zucchini low calorie diet, which is often advertised by Sophia Loren. The diet mainly uses stewed and baked zucchini.

Zucchini is eaten separately, and also goes well with other ingredients:

It is important to understand that the fewer additional components the recipe combines, the lower the calorie content (nutritional value) will be, but at the same time the biological value of the finished dish also decreases.

Zucchini soup "Curry"

  • zucchini (2 pieces);
  • (1 piece);
  • (1 piece);
  • onion (1 piece);
  • (1/3 tsp);
  • (2 cloves);
  • Indian curry (1/2 tsp);
  • fresh .

Place diced zucchini, carrots and tomatoes into pre-boiled water. All this is cooked for about twenty minutes. At this time, chop the garlic and add it to the soup along with the seasonings. The soup is cooked for about ten minutes. Afterwards, grind the soup in a blender, pour into plates and add parsley and dill to taste. This soup is recommended for diets and weight loss.

Calorie content per 100 g: 28-30 kcal

Fried zucchini with garlic

  • zucchini (1 piece);
  • (50 g);
  • (3 tbsp);
  • salt (2 pinches);
  • black pepper (2 pinches);
  • salad mayonnaise (40 g);
  • garlic (1 clove).

We cut the zucchini into rings two millimeters thick, add salt and pepper. Gradually place the zucchini dredged in flour onto the heated surface of the frying pan. Fry the surface of the zucchini on one side, then the other, until golden brown. Place on a dish, grease with pre-prepared garlic sauce (mayonnaise, grated garlic) and sprinkle with herbs.

Calorie content per 100 g: 109 kcal

Vegetarian Zucchini Lasagna Recipe

  • zucchini (3-4 pieces);
  • tomato (3 pieces);
  • bell pepper (2 pieces);
  • onion (1 piece);
  • garlic (3 cloves);
  • greenery;
  • hard cheese (100 g);
  • (3-4 tsp);
  • Provencal herbs;
  • salt pepper.

Peel the zucchini and cut into thin slices. Sprinkle with seasonings, pepper and salt. After peeling, cut the onion and pepper into half rings. Lightly fry the layers of zucchini. Peel the tomatoes and cut into thin rings. Fry the onion and bell pepper for a couple of minutes, add garlic and herbs, crushed in a mortar. We begin to assemble the lasagna into a special form in the following order: zucchini, bell peppers and onions, herbs with garlic, tomatoes and grated cheese. Repeat layers twice. Cover the pan with foil and place in the oven for ten minutes.

Calorie content per 100 g: 81 kcal

Sauté (stew) from zucchini

  • zucchini (1 piece);
  • eggplant (1 piece);
  • tomato (1 piece);
  • onion (1 piece);
  • carrots (1 piece);
  • olive oil (2 tbsp);
  • garlic (1 clove);
  • salt pepper.

Heat a frying pan, lightly coated with oil. Add the onion and sauté until creamy. Add diced tomatoes (without skin), carrots, zucchini and eggplant. Mix well and simmer for up to 15 minutes. Season with grated garlic, pepper and salt. Add a third of a glass of water and simmer for another 8-12 minutes.

Calorie content of zucchini stew per 100 g: 41 kcal

Stuffed zucchini

  • minced lean meat (400 g);
  • onion (1 piece);
  • zucchini (1 piece);
  • mozzarella cheese (150 g);
  • tomato (2 pieces);
  • garlic (2 cloves);
  • greenery;
  • salt pepper.

Chop the onion and chop it. Mix the minced meat with parsley and onion, add salt and pepper. Wash the zucchini well. Cut it crosswise into centimeter-wide slices and add salt. Place on a baking sheet lightly greased with olive oil. Place minced meat on top of the circles, then a thin layer of mozzarella, grated garlic and, at the end, a thin ring of tomato. Salt and pepper to taste and place in an oven preheated to 200 degrees for 35 minutes.

Calorie content per 100 g: 105 kcal.

Chemical composition, nutritional and energy value of zucchini

How much protein, fat and carbohydrates are in zucchini?

% of the daily requirement indicated in the tables is an indicator indicating how many percent of the daily requirement in a substance we will satisfy the body's needs by eating 100 grams of zucchini.

Substance Quantity, g (per 100 g of product) % Daily Value
0,6 1,3
Fats0,3 0,5
4,6 1,9

Zucchini “sailed” to Europe, in the literal sense of the word, from Latin America - they were brought by the Spanish triumphs, the conquistadors, as well as most of the vegetables and fruits that we, for reasons of recent memory, call our own. Alas, after the triumph (of both the zucchini and the conquistadors), the latter disappeared into the history books, and the former became boring, dull regulars at summer market stalls. Well, we have no interest in faded green zucchini - but in vain!

Zucchini is just one of those products that we have the right to call “food with negative energy value.” Now we will explain the reasons for the inclusion of “Latin” in this golden list.

Why is the calorie content of zucchini negative?

Let's start with encyclopedic data - the calorie content of 100 g of zucchini ranges between 19 and 23 kcal - which of these two indicators you come across on the market is not as important as choosing the least high-calorie zucchini, scientists have not yet explained.

At the same time, zucchini is surprisingly filling - even obese people, having eaten a portion of these vegetables, lose their brutality - how, if they absorbed some 50-70 kcal maximum?

Zucchini calories are by no means a guarantee of satiety. 90% of our vegetable consists of water, like its closest friend in the garden - the cucumber. After eating 300 g of zucchini, you eat or drink 270 ml of water (remember why it is recommended to drink water before meals?). This is the first key to the success of zucchini.

The most coarse, nutritious (or rather, creating the appearance of saturation in the stomach) fiber is precisely the peel. According to average statistics, the fiber content in zucchini is 0.5%, which is not so little if you remember that 90% comes from the juice. All this leads to the fact that zucchini not only accelerates intestinal motility and improves digestion in general, but the product itself is absorbed to the maximum, because its composition and structure are very delicate.

Composition and calorie content

Everything is clear with how many calories are in zucchini, as with the main component of the vegetable - liquid. Let's see what else Mother Earth has hidden there:

  • proteins – 0.7 g;
  • fats – 0.5 g;
  • carbohydrates – 5.2;
  • organic acids – 0.1 g;
  • ash;
  • vitamin A;
  • vitamins B1, B2, B3, B9;
  • vitamin C;
  • potassium;
  • calcium;
  • magnesium;
  • phosphorus;
  • sodium;
  • iron.
Zucchini dishes - calorie content

Secondly, heart patients need to eat them as much as possible - zucchini absorbs and removes toxins, heavy metals, harmful metals, in general, they “cleanse” the blood and the entire body, which cannot but affect the blood pressure and health of the heart muscle. Zucchini is indicated for pregnant and nursing mothers - they do not lead to allergies or intestinal disorders in babies, since they have truly become “our own”, native and well-accepted products by the body.