Zucchini And Keto: What You Need To Know

Zucchini is a versatile ingredient that can be used in a variety of recipes, from bread to salads and pasta. But is it keto-friendly?

Zucchini is a type of summer squash and, despite being commonly classified as a vegetable, it is actually a fruit. It is low in calories and carbohydrates, and a good source of vitamins and minerals.

A 100g serving of zucchini (approximately half a medium zucchini) contains 21 calories, 2.7g of protein, 0.4g of fat, 3.11g of carbohydrates, 1.1g of fibre, and 2.1g net carbs. One whole zucchini provides 6g of total carbs, 2g of fibre, and 4g of net carbs.

Due to its low net carb count, zucchini is considered a keto-friendly food and is often used as a low-carb alternative to pasta and other wheat-based products. It can be enjoyed raw or cooked, and is a tasty addition to any keto meal.

Zucchini is keto-friendly

Zucchini is a summer squash native to Central America and Mexico. It is often incorrectly classified as a vegetable, but it is actually a fruit, as it grows from the flowering part of its plant and has seeds.

Zucchini is a keto-friendly food because it is low in carbohydrates. One cup of sliced zucchini has just 2.41g net carbs, 4.15 grams of total carbs, and 2.75 grams of net carbs. This means that zucchini can be a good source of fibre, contributing to your total carb count, without kicking you out of ketosis.

Zucchini is also a dietary source of antioxidants lutein and zeaxanthin, as well as vitamins A, B6, and C, and manganese.

There are plenty of keto-friendly zucchini recipes to try, including zucchini pizza bites, stuffed zucchini boats, and avocado zoodles. You can also eat zucchini raw, or lightly cooked, grilled, or roasted.

Zucchini nutritional information

Zucchini, also known as courgette, is a summer squash in the Cucurbitaceae plant family. It is often considered a vegetable but is botanically and technically classified as a fruit.

Zucchini is rich in several vitamins, minerals, and other beneficial plant compounds. It is particularly high in vitamin A, though raw zucchini contains slightly less vitamin A and more vitamin C. One cup (223 grams) of cooked zucchini provides:

• Fat: less than 1 gram
• Vitamin A: 40% of the Reference Daily Intake (RDI)
• Manganese: 16% of the RDI
• Vitamin C: 14% of the RDI
• Potassium: 13% of the RDI
• Magnesium: 10% of the RDI
• Vitamin K: 9% of the RDI
• Folate: 8% of the RDI
• Copper: 8% of the RDI
• Phosphorus: 7% of the RDI
• Vitamin B6: 7% of the RDI
• Thiamine: 5% of the RDI

Zucchini also contains small amounts of iron, calcium, zinc, and several other B vitamins.

Zucchini is also rich in antioxidants, including carotenoids such as lutein, zeaxanthin, and beta-carotene. These antioxidants may benefit eye health, skin health, heart health, and offer some protection against certain types of cancer.

In addition, zucchini is high in water and fibre, which can promote healthy digestion and reduce the risk of constipation. The fibre in zucchini can also help stabilise blood sugar levels and may reduce the risk of type 2 diabetes.

Zucchini is also a good source of potassium, which may help reduce high blood pressure and lower the risk of heart disease and stroke.

Overall, zucchini is a versatile and nutritious food that can be incorporated into a variety of dishes.

Zucchini recipes

Zucchini is a versatile vegetable with just 2.41g net carbs per cup, making it an excellent ingredient for keto recipes. Here are some delicious keto-friendly zucchini recipes to try:

Keto Crispy Baked Zucchini Slices

This recipe is a great low-carb substitute for fries, with only 6g net carbs per serving. It is crispy on the outside and tender on the inside, packed with savory flavor.

Ingredients:

• Almond flour
• Freshly grated Parmesan cheese
• Dried Italian herb seasoning
• Garlic powder
• Salt and pepper
• Zucchini
• Coconut flour
• Eggs
• Olive oil

Instructions:

• Preheat the oven to 425°F and line a large baking tray with parchment paper. Spray with olive oil.
• In a shallow bowl, stir together the almond flour, Parmesan cheese, Italian herb seasoning, garlic powder, salt, and pepper.
• In a separate shallow bowl, whisk the eggs.
• Slice the zucchini into 1/2-inch thick rounds, pat dry, and toss with coconut flour.
• Dip the zucchini slices in the egg, then coat them with the almond flour mixture.
• Arrange the slices on the prepared baking tray, spray with olive oil, and bake for about 25 minutes, flipping halfway through, until golden on both sides.

Stuffed Zucchini Boats

A tasty, low-carb option for a hearty and healthy dinner.

Ingredients:

• Zucchini
• Sausage
• Cheese

Zucchini Pizza Bites

A fun and creative way to enjoy pizza while sticking to your keto diet.

Avocado Zoodles (Zucchini Noodles)

A unique and refreshing dish that combines zucchini noodles with avocado for a tasty, low-carb meal.

Easy Keto Zucchini Gratin

A creamy, cheesy, and easy-to-make zucchini dish that is sure to be a crowd-pleaser.

Ingredients:

• Sliced raw zucchini
• Small onion, peeled and sliced thin
• Salt and pepper
• Shredded pepper jack cheese (or cheddar)
• Butter
• Garlic powder
• Heavy whipping cream
• Xanthan gum

Instructions:

• Preheat the oven to 375°F and grease a 9x9 oven-proof pan.
• Layer the zucchini and onion slices in the pan, seasoning each layer with salt and pepper, and sprinkling with shredded cheese. Repeat to create three layers.
• In a microwave-safe dish, combine garlic powder, butter, heavy cream, and xanthan gum. Microwave for about 1 minute until the butter has melted, then whisk until smooth.
• Pour the butter and cream mixture over the zucchini layers.
• Bake at 375°F for about 45 minutes, or until the top is golden brown and the liquid has thickened.

Zucchini Noodles with Creamy Garlic-Parmesan Roasted Red Pepper Sauce

A creative way to enjoy pasta without the carbs.

Low Carb Easy Cheesy Zucchini Bake

A simple and comforting zucchini dish that is perfect for a keto-friendly side.

Zucchini calories

Zucchini is a summer squash, a member of the gourd family, and a cousin to winter squash. It is technically a fruit, though it is usually cooked as a vegetable.

Zucchini is a low-calorie food. One cup of raw, chopped zucchini (124g) provides 21 calories, 1.5g of protein, 3.9g of carbohydrates, and 0.4g of fat. Most of the carbohydrate content is sugar, but you will also benefit from 1 gram of fibre. A large raw zucchini contains 10 grams of carbohydrates.

Zucchini is a good source of vitamins B6 and C, and minerals such as manganese, potassium, and smaller amounts of magnesium and phosphorus.

Zucchini health benefits

Zucchini is a versatile summer squash that can be eaten raw or cooked. It is rich in several vitamins, minerals, and plant compounds, offering a variety of health benefits. Here are some of the key zucchini health benefits:

Rich in Nutrients

Zucchini is an excellent source of vitamins, minerals, and beneficial plant compounds. A cup of cooked zucchini provides vitamin A, manganese, vitamin C, potassium, magnesium, vitamin K, folate, copper, phosphorus, vitamin B6, thiamine, and small amounts of iron, calcium, zinc, and other B vitamins.

High in Antioxidants

Zucchini is abundant in antioxidants, particularly carotenoids such as lutein, zeaxanthin, and beta-carotene. These antioxidants may offer protection for your eyes, skin, and heart, while also providing some defence against certain types of cancer, such as prostate cancer.

Aids Digestion

Zucchini is rich in water and contains both soluble and insoluble fibre, which are essential for healthy digestion. The water content helps soften stools, reducing the risk of constipation, while the fibre adds bulk to stools and facilitates easier movement through the gut. Additionally, soluble fibre nourishes the beneficial bacteria in the gut, promoting a healthy balance of gut bacteria.

May Reduce Blood Sugar Levels

With only 3 grams of carbs per cooked cup, zucchini is an excellent low-carb alternative to pasta, especially for those with type 2 diabetes. The fibre in zucchini helps stabilise blood sugar levels and increase insulin sensitivity, contributing to stable blood sugar management.

May Improve Heart Health

The high fibre content in zucchini, particularly the soluble fibre pectin, may help lower "bad" LDL cholesterol levels, reducing the risk of heart disease. Additionally, zucchini is rich in potassium, which can help lower high blood pressure by dilating blood vessels, further contributing to a healthier heart.

May Strengthen Vision

Zucchini is a good source of vitamin C, beta-carotene, lutein, and zeaxanthin, all of which are important for eye health. These nutrients and antioxidants can accumulate in the retina, improving vision and reducing the risk of age-related eye diseases, such as macular degeneration and cataracts.

May Aid Weight Loss

Zucchini's high water content and low-calorie density can help increase satiety and reduce hunger. Its fibre content also plays a role in appetite control. Studies have consistently linked a high intake of fruits and vegetables, particularly non-starchy green or yellow varieties, to weight loss and slower weight gain over time.

Additional Benefits

Zucchini may offer further advantages, including improved bone health due to its antioxidants, magnesium, and vitamin K content. It may also have anticancer properties and support a healthy prostate and thyroid function, although more human research is needed to confirm these potential benefits.

Frequently asked questions