Food Info

Menu
Select from foods

Nutrients in 100 grams of Zucchini Summer Squash with Skin

Raw Zucchini Summer Squash with Skin, also known as Courgette.

Macros Ratio

Protein Fat Carbs
24%
14%
62%
100 g ▼

Macro Nutrients

Zucchini Summer Squash with Skin
Energy17 kcal
0.59%
Raw Zucchini Summer Squash with Skin has 17 kcal of Energy per 100 grams, which is 0.59% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.32 g
0.33%
Raw Zucchini Summer Squash with Skin has 0.32 g of Fat per 100 grams, which is 0.33% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.084 g
0.26%
Raw Zucchini Summer Squash with Skin has 0.084 g of Saturated Fat per 100 grams, which is 0.26% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.061 g
3.8%
Raw Zucchini Summer Squash with Skin has 0.061 g of Omega 3 per 100 grams, which is 3.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.03 g
0.18%
Raw Zucchini Summer Squash with Skin has 0.03 g of Omega 6 per 100 grams, which is 0.18% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Zucchini Summer Squash with Skin has 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate3.1 g
2.4%
Raw Zucchini Summer Squash with Skin has 3.11 g of Carbohydrate per 100 grams, which is 2.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars2.5 g
3.45%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Zucchini Summer Squash with Skin has 2.5 g of Sugars per 100 grams, which is 3.45% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose1.38 g
1.9%
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Raw Zucchini Summer Squash with Skin has 1.38 g of Fructose per 100 grams, which is 1.9% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose1.07 g
%
Raw Zucchini Summer Squash with Skin has 1.07 g of Glucose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.05 g
%
Raw Zucchini Summer Squash with Skin has 0.05 g of Sucrose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber1 g
2.63%
Raw Zucchini Summer Squash with Skin has 1 g of Fiber per 100 grams, which is 2.63% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein1.2 g
2.16%
Raw Zucchini Summer Squash with Skin has 1.21 g of Protein per 100 grams, which is 2.16% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Zucchini Summer Squash with Skin
Vitamin A10 μg
1.1%
RAE, retinol activity equivalents
Raw Zucchini Summer Squash with Skin has 10 μg of Vitamin A per 100 grams, which is 1.1% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B10.045 mg
3.75%
Thiamine
Raw Zucchini Summer Squash with Skin has 0.045 mg of Vitamin B1 per 100 grams, which is 3.75% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1
Vitamin B20.094 mg
7.23%
Riboflavin
Raw Zucchini Summer Squash with Skin has 0.094 mg of Vitamin B2 per 100 grams, which is 7.23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2
Vitamin B30.45 mg
2.8%
Niacin, nicotinic acid, niacinamide
Raw Zucchini Summer Squash with Skin has 0.451 mg of Vitamin B3 per 100 grams, which is 2.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.2 mg
4.08%
Pantothenic acid
Raw Zucchini Summer Squash with Skin has 0.204 mg of Vitamin B5 per 100 grams, which is 4.08% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.16 mg
12.5%
Pyridoxine
Raw Zucchini Summer Squash with Skin has 0.163 mg of Vitamin B6 per 100 grams, which is 12.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B924 μg
6%
Folates and Folic Acid
Raw Zucchini Summer Squash with Skin has 24 μg of Vitamin B9 per 100 grams, which is 6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Zucchini Summer Squash with Skin has 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12
Vitamin C18 mg
20%
Ascorbic acid
Raw Zucchini Summer Squash with Skin has 17.9 mg of Vitamin C per 100 grams, which is 20% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Zucchini Summer Squash with Skin has 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D
Vitamin E0.12 mg
0.8%
Tocopherols and Tocotrienols
Raw Zucchini Summer Squash with Skin has 0.12 mg of Vitamin E per 100 grams, which is 0.8% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K4.3 μg
3.6%
Phytomenadione or phylloquinone
Raw Zucchini Summer Squash with Skin has 4.3 μg of Vitamin K per 100 grams, which is 3.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Zucchini Summer Squash with Skin
Calcium16 mg
1.6%
Raw Zucchini Summer Squash with Skin has 16 mg of Calcium per 100 grams, which is 1.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.053 mg
5.9%
Raw Zucchini Summer Squash with Skin has 0.053 mg of Copper per 100 grams, which is 5.9% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron0.37 mg
4.63%
Raw Zucchini Summer Squash with Skin has 0.37 mg of Iron per 100 grams, which is 4.63% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium18 mg
4.3%
Raw Zucchini Summer Squash with Skin has 18 mg of Magnesium per 100 grams, which is 4.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.18 mg
7.7%
Raw Zucchini Summer Squash with Skin has 0.177 mg of Manganese per 100 grams, which is 7.7% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus38 mg
5.43%
Raw Zucchini Summer Squash with Skin has 38 mg of Phosphorus per 100 grams, which is 5.43% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium261 mg
7.68%
Raw Zucchini Summer Squash with Skin has 261 mg of Potassium per 100 grams, which is 7.68% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.2 μg
0.36%
Raw Zucchini Summer Squash with Skin has 0.2 μg of Selenium per 100 grams, which is 0.36% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium8 mg
0.53%
Raw Zucchini Summer Squash with Skin has 8 mg of Sodium per 100 grams, which is 0.53% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.32 mg
2.9%
Raw Zucchini Summer Squash with Skin has 0.32 mg of Zinc per 100 grams, which is 2.9% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water95 g
2.56%
Raw Zucchini Summer Squash with Skin has 94.79 g of Water per 100 grams, which is 2.56% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 grams of Raw Zucchini Summer Squash with Skin:
Minerals in 100 grams of Raw Zucchini Summer Squash with Skin:
Macronutrients in 100 grams of Raw Zucchini Summer Squash with Skin:



Compare Raw Zucchini Summer Squash with Skin with: