Zucchini Squash -
Ingredients Descriptions and Photos
From All-Creatures.org Vegan - Vegetarian Recipe Book: How Mary and Frank and Friends Eat
"We are dedicated to cruelty-free living through a vegetarian - vegan lifestyle. Let no animal suffer or die that we may live!"
Ingredients Descriptions and Photos
Zucchini Squash
(Zucchini Squash) The zucchini squash in this photo are young ones that have been picked early.
They are the most tender and have no developed seeds. They are excellent
raw. You can slice them in rings for salads and slice them in strips for
dips. During the summer and early fall they are found everywhere at farm
stores and usually sold by count rather than by weight. If they are sold
by count and you are planning to cook them, select the larger ones, as long as
the outside hasn't begun to harden. If they are sold by weight, always
select the smaller ones. Select zucchini squash that are firm (free of
soft spots or ends) and free of blemishes. See the nutritional charts
below for raw and cooked zucchini.
Some of Our Recipe Suggestions
Squash, summer, zucchini, includes skin, raw
Scientific Name: Cucurbita spp.
| Nutrient | Units | Value per 100 grams |
Number of Data Points |
Std. Error |
1.00 X 1 cup, sliced ------- 113g |
|---|---|---|---|---|---|
| Proximates | |||||
| Water |
g
|
94.64
|
14
|
0.094
|
106.94
|
| Energy |
kcal
|
16
|
0
|
|
18
|
| Energy |
kj
|
69
|
0
|
|
78
|
| Protein |
g
|
1.21
|
6
|
0.06
|
1.37
|
| Total lipid (fat) |
g
|
0.18
|
3
|
0.067
|
0.20
|
| Ash |
g
|
0.62
|
5
|
0.023
|
0.70
|
| Carbohydrate, by difference |
g
|
3.35
|
0
|
|
3.79
|
| Fiber, total dietary |
g
|
1.1
|
8
|
0.078
|
1.2
|
| Sugars, total |
g
|
1.73
|
0
|
|
1.95
|
| Sucrose |
g
|
0.03
|
4
|
0.025
|
0.03
|
| Glucose (dextrose) |
g
|
0.75
|
4
|
0.075
|
0.85
|
| Fructose |
g
|
0.95
|
4
|
0.075
|
1.07
|
| Lactose |
g
|
0.00
|
0
|
|
0.00
|
| Maltose |
g
|
0.00
|
0
|
|
0.00
|
| Galactose |
g
|
0.00
|
0
|
|
0.00
|
| Minerals | |||||
| Calcium, Ca |
mg
|
15
|
6
|
0.771
|
17
|
| Iron, Fe |
mg
|
0.35
|
6
|
0.01
|
0.40
|
| Magnesium, Mg |
mg
|
17
|
6
|
0.433
|
19
|
| Phosphorus, P |
mg
|
38
|
6
|
0.742
|
43
|
| Potassium, K |
mg
|
262
|
6
|
10.837
|
296
|
| Sodium, Na |
mg
|
10
|
6
|
8.75
|
11
|
| Zinc, Zn |
mg
|
0.29
|
6
|
0.012
|
0.33
|
| Copper, Cu |
mg
|
0.051
|
6
|
0.001
|
0.058
|
| Manganese, Mn |
mg
|
0.175
|
6
|
0.023
|
0.198
|
| Selenium, Se |
mcg
|
0.2
|
0
|
|
0.2
|
| Vitamins | |||||
| Vitamin C, total ascorbic acid |
mg
|
17.0
|
5
|
0.756
|
19.2
|
| Thiamin |
mg
|
0.048
|
6
|
0.002
|
0.054
|
| Riboflavin |
mg
|
0.142
|
6
|
0.092
|
0.160
|
| Niacin |
mg
|
0.487
|
6
|
0.027
|
0.550
|
| Pantothenic acid |
mg
|
0.155
|
6
|
0.016
|
0.175
|
| Vitamin B-6 |
mg
|
0.218
|
5
|
0.145
|
0.246
|
| Folate, total |
mcg
|
29
|
6
|
2.088
|
33
|
| Folic acid |
mcg
|
0
|
0
|
|
0
|
| Folate, food |
mcg
|
29
|
6
|
2.088
|
33
|
| Folate, DFE |
mcg_DFE
|
29
|
0
|
|
33
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
|
0.00
|
| Vitamin B-12, added |
mcg
|
0.00
|
0
|
|
0.00
|
| Vitamin A, IU |
IU
|
200
|
0
|
|
226
|
| Vitamin A, RAE |
mcg_RAE
|
10
|
0
|
|
11
|
| Retinol |
mcg
|
0
|
0
|
|
0
|
| Vitamin E (alpha-tocopherol) |
mg
|
0.12
|
0
|
|
0.14
|
| Vitamin E, added |
mg
|
0.00
|
0
|
|
0.00
|
| Vitamin K (phylloquinone) |
mcg
|
4.3
|
0
|
|
4.9
|
| Lipids | |||||
| Fatty acids, total saturated |
g
|
0.037
|
0
|
|
0.042
|
| 4:0 |
g
|
0.000
|
0
|
|
0.000
|
| 6:0 |
g
|
0.000
|
0
|
|
0.000
|
| 8:0 |
g
|
0.000
|
0
|
|
0.000
|
| 10:0 |
g
|
0.000
|
0
|
|
0.000
|
| 12:0 |
g
|
0.001
|
0
|
|
0.001
|
| 14:0 |
g
|
0.000
|
0
|
|
0.000
|
| 16:0 |
g
|
0.032
|
0
|
|
0.036
|
| 18:0 |
g
|
0.004
|
0
|
|
0.005
|
| Fatty acids, total monounsaturated |
g
|
0.014
|
0
|
|
0.016
|
| 16:1 undifferentiated |
g
|
0.001
|
0
|
|
0.001
|
| 18:1 undifferentiated |
g
|
0.013
|
0
|
|
0.015
|
| 20:1 |
g
|
0.000
|
0
|
|
0.000
|
| 22:1 undifferentiated |
g
|
0.000
|
0
|
|
0.000
|
| Fatty acids, total polyunsaturated |
g
|
0.076
|
0
|
|
0.086
|
| 18:2 undifferentiated |
g
|
0.028
|
0
|
|
0.032
|
| 18:3 undifferentiated |
g
|
0.047
|
0
|
|
0.053
|
| 18:4 |
g
|
0.000
|
0
|
|
0.000
|
| 20:4 undifferentiated |
g
|
0.000
|
0
|
|
0.000
|
| 20:5 n-3 |
g
|
0.000
|
0
|
|
0.000
|
| 22:5 n-3 |
g
|
0.000
|
0
|
|
0.000
|
| 22:6 n-3 |
g
|
0.000
|
0
|
|
0.000
|
| Cholesterol |
mg
|
0
|
0
|
|
0
|
| Amino acids | |||||
| Tryptophan |
g
|
0.010
|
0
|
|
0.011
|
| Threonine |
g
|
0.029
|
0
|
|
0.033
|
| Isoleucine |
g
|
0.044
|
0
|
|
0.050
|
| Leucine |
g
|
0.071
|
0
|
|
0.080
|
| Lysine |
g
|
0.067
|
0
|
|
0.076
|
| Methionine |
g
|
0.018
|
0
|
|
0.020
|
| Cystine |
g
|
0.012
|
0
|
|
0.014
|
| Phenylalanine |
g
|
0.043
|
0
|
|
0.049
|
| Tyrosine |
g
|
0.032
|
0
|
|
0.036
|
| Valine |
g
|
0.054
|
0
|
|
0.061
|
| Arginine |
g
|
0.051
|
0
|
|
0.058
|
| Histidine |
g
|
0.026
|
0
|
|
0.029
|
| Alanine |
g
|
0.063
|
0
|
|
0.071
|
| Aspartic acid |
g
|
0.147
|
0
|
|
0.166
|
| Glutamic acid |
g
|
0.129
|
0
|
|
0.146
|
| Glycine |
g
|
0.046
|
0
|
|
0.052
|
| Proline |
g
|
0.037
|
0
|
|
0.042
|
| Serine |
g
|
0.049
|
0
|
|
0.055
|
| Other | |||||
| Alcohol, ethyl |
g
|
0.0
|
0
|
|
0.0
|
| Caffeine |
mg
|
0
|
0
|
|
0
|
| Theobromine |
mg
|
0
|
0
|
|
0
|
| Carotene, beta |
mcg
|
120
|
7
|
1.203
|
136
|
| Carotene, alpha |
mcg
|
0
|
1
|
|
0
|
| Cryptoxanthin, beta |
mcg
|
0
|
1
|
|
0
|
| Lycopene |
mcg
|
0
|
1
|
|
0
|
| Lutein + zeaxanthin |
mcg
|
2125
|
1
|
|
2401
|
USDA National Nutrient Database for Standard Reference, Release 19 (2006)
Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt
| Nutrient | Units | Value per 100 grams |
Number of Data Points |
Std. Error |
1.00 X 1 cup, sliced ------- 180g |
|---|---|---|---|---|---|
| Proximates | |||||
| Water |
g
|
94.74
|
1
|
|
170.53
|
| Energy |
kcal
|
16
|
0
|
|
29
|
| Energy |
kj
|
67
|
0
|
|
121
|
| Protein |
g
|
0.64
|
1
|
|
1.15
|
| Total lipid (fat) |
g
|
0.05
|
1
|
|
0.09
|
| Ash |
g
|
0.64
|
1
|
|
1.15
|
| Carbohydrate, by difference |
g
|
3.93
|
0
|
|
7.07
|
| Fiber, total dietary |
g
|
1.4
|
0
|
|
2.5
|
| Sugars, total |
g
|
1.69
|
0
|
|
3.04
|
| Minerals | |||||
| Calcium, Ca |
mg
|
13
|
1
|
|
23
|
| Iron, Fe |
mg
|
0.35
|
1
|
|
0.63
|
| Magnesium, Mg |
mg
|
22
|
1
|
|
40
|
| Phosphorus, P |
mg
|
40
|
1
|
|
72
|
| Potassium, K |
mg
|
253
|
1
|
|
455
|
| Sodium, Na |
mg
|
3
|
1
|
|
5
|
| Zinc, Zn |
mg
|
0.18
|
1
|
|
0.32
|
| Copper, Cu |
mg
|
0.086
|
0
|
|
0.155
|
| Manganese, Mn |
mg
|
0.178
|
0
|
|
0.320
|
| Selenium, Se |
mcg
|
0.2
|
0
|
|
0.4
|
| Vitamins | |||||
| Vitamin C, total ascorbic acid |
mg
|
4.6
|
0
|
|
8.3
|
| Thiamin |
mg
|
0.041
|
0
|
|
0.074
|
| Riboflavin |
mg
|
0.041
|
0
|
|
0.074
|
| Niacin |
mg
|
0.428
|
0
|
|
0.770
|
| Pantothenic acid |
mg
|
0.114
|
0
|
|
0.205
|
| Vitamin B-6 |
mg
|
0.078
|
0
|
|
0.140
|
| Folate, total |
mcg
|
17
|
0
|
|
31
|
| Folic acid |
mcg
|
0
|
0
|
|
0
|
| Folate, food |
mcg
|
17
|
0
|
|
31
|
| Folate, DFE |
mcg_DFE
|
17
|
0
|
|
31
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
|
0.00
|
| Vitamin B-12, added |
mcg
|
0.00
|
0
|
|
0.00
|
| Vitamin A, IU |
IU
|
1117
|
0
|
|
2011
|
| Vitamin A, RAE |
mcg_RAE
|
56
|
0
|
|
101
|
| Retinol |
mcg
|
0
|
0
|
|
0
|
| Vitamin E (alpha-tocopherol) |
mg
|
0.12
|
0
|
|
0.22
|
| Vitamin E, added |
mg
|
0.00
|
0
|
|
0.00
|
| Vitamin K (phylloquinone) |
mcg
|
4.2
|
2
|
|
7.6
|
| Lipids | |||||
| Fatty acids, total saturated |
g
|
0.010
|
0
|
|
0.018
|
| 4:0 |
g
|
0.000
|
0
|
|
0.000
|
| 6:0 |
g
|
0.000
|
0
|
|
0.000
|
| 8:0 |
g
|
0.000
|
0
|
|
0.000
|
| 10:0 |
g
|
0.000
|
0
|
|
0.000
|
| 12:0 |
g
|
0.000
|
0
|
|
0.000
|
| 14:0 |
g
|
0.000
|
0
|
|
0.000
|
| 16:0 |
g
|
0.009
|
0
|
|
0.016
|
| 18:0 |
g
|
0.001
|
0
|
|
0.002
|
| Fatty acids, total monounsaturated |
g
|
0.004
|
0
|
|
0.007
|
| 16:1 undifferentiated |
g
|
0.000
|
0
|
|
0.000
|
| 18:1 undifferentiated |
g
|
0.004
|
0
|
|
0.007
|
| 20:1 |
g
|
0.000
|
0
|
|
0.000
|
| 22:1 undifferentiated |
g
|
0.000
|
0
|
|
0.000
|
| Fatty acids, total polyunsaturated |
g
|
0.021
|
0
|
|
0.038
|
| 18:2 undifferentiated |
g
|
0.008
|
0
|
|
0.014
|
| 18:3 undifferentiated |
g
|
0.013
|
0
|
|
0.023
|
| 18:4 |
g
|
0.000
|
0
|
|
0.000
|
| 20:4 undifferentiated |
g
|
0.000
|
0
|
|
0.000
|
| 20:5 n-3 |
g
|
0.000
|
0
|
|
0.000
|
| 22:5 n-3 |
g
|
0.000
|
0
|
|
0.000
|
| 22:6 n-3 |
g
|
0.000
|
0
|
|
0.000
|
| Cholesterol |
mg
|
0
|
0
|
|
0
|
| Amino acids | |||||
| Tryptophan |
g
|
0.006
|
0
|
|
0.011
|
| Threonine |
g
|
0.015
|
0
|
|
0.027
|
| Isoleucine |
g
|
0.023
|
0
|
|
0.041
|
| Leucine |
g
|
0.037
|
0
|
|
0.067
|
| Lysine |
g
|
0.035
|
0
|
|
0.063
|
| Methionine |
g
|
0.009
|
0
|
|
0.016
|
| Cystine |
g
|
0.007
|
0
|
|
0.013
|
| Phenylalanine |
g
|
0.022
|
0
|
|
0.040
|
| Tyrosine |
g
|
0.017
|
0
|
|
0.031
|
| Valine |
g
|
0.029
|
0
|
|
0.052
|
| Arginine |
g
|
0.027
|
0
|
|
0.049
|
| Histidine |
g
|
0.014
|
0
|
|
0.025
|
| Alanine |
g
|
0.033
|
0
|
|
0.059
|
| Aspartic acid |
g
|
0.078
|
0
|
|
0.140
|
| Glutamic acid |
g
|
0.068
|
0
|
|
0.122
|
| Glycine |
g
|
0.024
|
0
|
|
0.043
|
| Proline |
g
|
0.020
|
0
|
|
0.036
|
| Serine |
g
|
0.026
|
0
|
|
0.047
|
| Other | |||||
| Alcohol, ethyl |
g
|
0.0
|
0
|
|
0.0
|
| Caffeine |
mg
|
0
|
0
|
|
0
|
| Theobromine |
mg
|
0
|
0
|
|
0
|
| Carotene, beta |
mcg
|
670
|
3
|
|
1206
|
| Carotene, alpha |
mcg
|
0
|
0
|
|
0
|
| Cryptoxanthin, beta |
mcg
|
0
|
0
|
|
0
|
| Lycopene |
mcg
|
0
|
0
|
|
0
|
| Lutein + zeaxanthin |
mcg
|
1150
|
6
|
650
|
2070
|
USDA National Nutrient Database for Standard Reference, Release 19 (2006)
Return to: Ingredients Description and Photos
The
above recipe is in keeping with God's creation intent (Genesis 1:29-31):
'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every
tree that has fruit with seed in it. They will be yours for food. And to all the beasts of the
earth and all the birds of the air and all the creatures that move on the ground-- everything that
has the breath of life in it-- I give every green plant for food." And it was so. God saw all
that he had made, and it was very good.' (NIV) Let no animal suffer or die that we may live!
Recipe Section
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