scored 91/100
Also known as courgette, summer squash
Zucchini is a low-calorie, water-rich summer squash providing vitamin C, potassium, and fiber with minimal metabolic burden—ideal for weight management and sustained energy in longevity-focused diets.
1.8 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 91.
Zucchini (Cucurbita pepo) originated in Mesoamerica but was developed into its modern form in Italy. This versatile vegetable is approximately 95% water, making it exceptionally low in calories while delivering meaningful micronutrients. Its nutritional profile supports cardiovascular health through potassium content (261 mg per 100g), which aids blood pressure regulation—a key marker for healthy aging. The vitamin C content (17.9 mg per 100g) supports collagen synthesis and antioxidant defense, while folate (24 mcg per 100g) contributes to homocysteine metabolism and methylation processes critical for DNA stability. Zucchini's modest fiber content promotes prebiotic-dependent gut microbiota health, which research increasingly links to longevity outcomes. The skin contains lutein and zeaxanthin—carotenoids with documented benefits for ocular health and cognitive function. When consumed raw or lightly cooked, zucchini preserves heat-sensitive nutrients. Its neutral flavor profile makes it a practical vehicle for nutrient-dense additions, and its high water content supports cellular hydration and detoxification processes. Regular consumption fits well within calorie-restricted or time-restricted eating protocols without nutritional compromise.
Potassium content (261 mg/100g) promotes sodium-potassium balance, reducing vascular tension and supporting healthy endothelial function
Vitamin C (17.9 mg/100g) neutralizes reactive oxygen species and stabilizes prolyl and lysyl hydroxylase for collagen cross-linking
Soluble fiber and polysaccharides function as prebiotics, nourishing beneficial bacteria and improving short-chain fatty acid production
Lutein and zeaxanthin in skin accumulate in the macula and hippocampus, filtering blue light and protecting neuronal function
Extreme caloric density (17 kcal/100g) with satiety-inducing fiber allows high-volume consumption without metabolic burden
Zucchini's low glycemic load and negligible fructose content make it suitable for any meal or eating window. Evening consumption provides prebiotic fiber for overnight microbiota fermentation, while midday inclusion supports sustained satiety without energy crashes.
Fasting-compatible
Raw zucchini is fasting-compatible due to negligible caloric and insulinemic impact. During eating windows, pair with fat/protein to delay gastric emptying and support nutrient absorption.
Per 100 g of the default form. Bars show how much higher or lower zucchini is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Zucchini is classified as a squash (vegetable). Zucchini is a low-calorie, water-rich summer squash providing vitamin C, potassium, and fiber with minimal metabolic burden—ideal for weight management and sustained energy in longevity-focused diets.
Zucchini scores 91/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin C, Vitamin B6, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 1 g of protein (~2% of the 50 g daily value).
Not really. A 85 g serving provides about 0.9 g of fiber (~3% of the 28 g daily value).
In a 85 g serving, zucchini is highest in Vitamin C (~17% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 1.8 g of net carbs (2.6 g total minus 0.9 g fiber).
Best any time of day. Zucchini's low glycemic load and negligible fructose content make it suitable for any meal or eating window. Evening consumption provides prebiotic fiber for overnight microbiota fermentation, while midday inclusion supports sustained satiety without energy crashes.
A typical serving is around 85 g (~14 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating zucchini alongside several other vegetable sources.
Zucchini pairs nicely with: Pair with olive oil (2-3 tsp per serving) because fat-soluble carotenoids (lutein, zeaxanthin, β-carotene) in skin require lipid co-ingestion for optimal absorption; Combine with sulfur-rich alliums (garlic, onions) to enhance phase II detoxification enzyme activation through synergistic polyphenol and organosulfur interactions; Pair with tomatoes (both containing lycopene) because lycopene bioavailability increases 3-4x when combined with cooked tomatoes and fat; Combine with herbs high in phenolics (basil, oregano, thyme) to amplify antioxidant capacity and extend polyphenol half-life in circulation.
Encyclopedia entries that supply the same signature nutrients zucchini contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients zucchinicontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.