BACK TO FINDER

Zucchini

SCIENTIFIC NAME

Cucurbita pepo

CLASSIFICATION

Vegetable

SEASON

January, February, March, April, May, June, July, August, September, October, December

About

Despite originating in Mexico, Zucchini is commonly thought of as a European food along with eggplants and tomatoes. Zucchini is another amazingly versatile vegetable that can be grilled, roasted added to stir-frys and of course the famous French Ratatouille. It can also be used in cakes, frittatas and even made into zucchini chips, for something different.

Zucchini has a slightly crisp texture and subtle, slightly sour flavour that goes well with all kinds of ingredients. Luckily in WA we can enjoy local zucchini for just about the whole year, coming from Carnarvon in winter and being produced locally in Wanneroo, Baldivis and the south west in winter. From time to time crossing over between regions there is insufficient quantity and some produce will be bought over from South Australia, although this is quite rare.

Look for firm, brightly coloured zucchini (the same for courgettes) with no signs of wrinkling or dehydration.

Zucchini should be stored in a plastic bag in the vegetable crisper section of the fridge for up to 4 days.

Zucchini are a versatile vegetable that take just minutes to cook.

Wash, dry, remove the top and bottom and cut into slices, wedges or strips as you desire.

Zucchinis are a very good source of potassium. Potassium is a heart friendly electrolyte and helps reduce blood pressure and heart rates by countering the effects of sodium. In addition they are also a very good source of Dietary Fiber, Vitamin C, Vitamin K, Riboflavin, Vitamin B6, Folate, and Magnesium.

ZUCCHINI
Nutrient Value per 100 g
Proximates
Energy, including dietary fibre 61 kJ
Moisture 94.8 g
Protein 0.8 g
Nitrogen 0.13 g
Fat 0.3 g
Ash 0.4 g
Dietary fibre 1.2 g
Fructose 0.8 g
Glucose 0.7 g
Sucrose 0 g
Total sugars 1.8 g
Starch 0 g
Available carbohydrate, without sugar alcohols 1.6 g
Available carbohydrate, with sugar alcohols 1.6 g
Organic Acids
Malic acid 0.2 g
Minerals
Calcium (Ca) 17 mg
Copper (Cu) 0.071 mg
Fluoride (F) 70.15 ug
Iron (Fe) 0.49 mg
Magnesium (Mg) 16 mg
Manganese (Mn) 0.144 mg
Phosphorus (P) 36 mg
Potassium (K) 191 mg
Sodium (Na) 2 mg
Zinc (Zn) 0.33 mg
Vitamins
Thiamin (B1) 0.028 mg
Riboflavin (B2) 0.056 mg
Niacin (B3) 0.56 mg
Niacin Equivalents 0.71 mg
Pantothenic acid (B5) 0.21 mg
Pyridoxine (B6) 0.03 mg
Biotin (B7) 3.3 ug
Folate, natural 18 ug
Total folates 18 ug
Dietary folate equivalents 18 ug
Alpha carotene 1 ug
Beta carotene 243 ug
Cryptoxanthin 51 ug
Beta carotene equivalents 269 ug
Retinol equivalents 45 ug
Vitamin C 22 mg
Alpha tocopherol 0.6 mg
Vitamin E 0.55 mg
Amino Acids
Tryptophan (mg/g N) 70 MN
Tryptophan (mg) 9 mg

Source:
NUTTAB 2010(Food Standards Australia New Zealand); The University of New South Wales; Professor Heather Greenfield and co-workers at the University of New South Wales; Tables of composition of Australian Aboriginal Foods (J Brand-Miller, KW James and PMA Maggiore).