Zucchini, cooked
Checked by us One serving: 85 g · 13 kcal
Some vitamin C.
Worth knowing: cucurbitacins. Nothing else to watch so far.
Good for
How we counted this
What one serving (85 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- Some
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
11 mg in one serving: 12% of the 90 mg a day men need, 15% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
21 more nutrients at a little or less
- A little
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
224 mg in one serving: 7% of the 3,400 mg a day men need, 9% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- A little
Folate
Your body needs it to make DNA and to divide new cells.
Learn more
23.8 µg in one serving: 6% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
- A little
Vitamin A
Your eyes need it to see in dim light.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
47.6 µg in one serving: 5% of the 900 µg a day men need, 7% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
- A little
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0.07 mg in one serving: 5% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
- A little
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
79.9 mg in one serving: 5% of the 1,600 mg a day men need, 7% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- A little
Magnesium
Your muscles and nerves need it to work.
Learn more
16.2 mg in one serving: 4% of the 400 mg a day men need, 5% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- A little
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Learn more
0.52 mg in one serving: 3% of the 16 mg a day men need, 4% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
- A little
Vitamin K1
Your blood needs it to clot.
Learn more
3.57 µg in one serving: 3% of the 120 µg a day men need, 4% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
- A little
Zinc
Your immune system and healing wounds depend on it.
Learn more
0.28 mg in one serving: 3% of the 11 mg a day men need, 4% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- A little
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0.03 mg in one serving: 3% of the 1.2 mg a day men need, 3% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- A little
Fibre
Keeps your gut moving.
Learn more
0.85 g in one serving: 2% of the 38 g a day men need, 3% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A little
Iron
Carries oxygen in your blood.
Learn more
0.31 mg in one serving: 4% of the 8 mg a day men need, 2% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
- A little
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
0.97 g in one serving: 2% of the 56 g a day men need, 2% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A little
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Learn more
0.02 mg in one serving: 2% of the 1.3 mg a day men need, 2% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- A little
Calcium
Builds your bones and teeth.
Learn more
15.3 mg in one serving: 2% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- Almost none
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Learn more
7.99 mg in one serving: 1% of the 550 mg a day men need, 2% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
- Almost none
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Learn more
0.1 mg in one serving: 1% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
- Almost none
Selenium
Your thyroid uses it to make its hormones.
Learn more
0.17 µg in one serving: under 1% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- Almost none
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
0 mg in one serving: under 1% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Learn more
0 µg in one serving: under 1% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- Almost none
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
0 µg in one serving: under 1% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
How to handle it
Flagged for a bitter-taste warning: Germany's BfR (Communication No. 027/2015) gives no concentration or threshold. Its rule is to taste a raw piece before cooking and discard the vegetable if it is bitter. Bitter courgettes and pumpkins contain cucurbitacins; symptoms are mostly gastrointestinal (vomiting, diarrhoea, abdominal pain) and occasionally last several days. BfR says the ability to form cucurbitacins was bred out of cultivated varieties, drought is widely suspected to raise levels, and levels vary by plant, ripeness and site; the cases it cites came from home-grown fruit, and German poison centres log 60 to 70 consultations a year after zucchini. Bitterness is the only detector, and cooking is not stated to destroy cucurbitacins.
Watch out
How we counted this
Checked for cadmium, nickel and lead: fine at normal amounts.
Cadmium
Nothing to watchYou’d need about 12 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 0.6 µg
How we got this
A serving a day adds 3.4% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 73% of the limit.
An average adult already takes in about 71% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 25,000 g a week would reach the limit.
Why this rating: Eating it daily comes to 595 g a week, which stays within the 7,200 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 3.4% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap.
US FDA. Total Diet Study elements FY2018-FY2020 summary (media159749). · grade A
Nickel
Nothing to watchYou’d need more than 100 servings in a day of this food alone to use up what the highest average adult intake we found leaves under the limit.
Learn more
One serving carries 5.87 µg
How we got this
The highest average adult intake we found already takes up about 26% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 13,000 g a day would reach the limit.
Why this rating: Eating it daily comes to 85 g a day, which stays within the 9,700 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
No cap: EFSA's 2020 tolerable daily intake (TDI) for nickel is 13 µg/kg body weight/day, 910 µg a day for 70 kg. Eaten alone, about 13,188 g of boiled zucchini a day would reach it, on the lower-bound FDA mean of 69 ppb (27 samples, 13 detects, maximum 450 ppb; a few samples carry the mean). One 85 g serving holds 5.9 µg, about 0.6% of the day's limit.
US FDA. Total Diet Study elements FY2018-FY2020 summary (media159749). · grade A
Lead
Nothing to watchYou’d need more than 100 servings a day, every day, of this food alone to double the lead an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 0.2% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 0.06 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No cap: no safe level is set for lead (EFSA 2010 benchmark dose lower limit (BMDL01) of 0.50 µg/kg body weight/day), so no grams figure is given. The FDA mean for boiled zucchini is 0.69 ppb across 27 samples (92.6% non-detects, 2 detects, reporting limit 4 ppb). A serving carries 0.059 µg, 0.17% of EFSA 2012's adult mean of 35 µg/day.
US FDA. Total Diet Study elements FY2018-FY2020 summary (media159749). · grade A
Worth knowing
No limit applies, so none is rated.
Sugar
1.5 g of sugar in a 85 g serving, natural and added together.
Learn more
Shown, not rated. The food tables we read give total sugar, and few give added sugar, so the site can’t yet tell sugar added in making a food from the sugar in fruit or milk.
Also checked (nothing to act on) · 3
Noted for context, or not measured in this food yet.
Measured in this food, not rated yet. Context only: total arsenic has no reference value; inorganic arsenic is not reported. Not scored.
Not measured in this food yet. Not rated: EFSA's 2011 level of concern is 50 mg of histamine per meal, but histamine was not detected in any of 41 courgette samples (a Spanish market database, Sanchez-Perez 2018), so there is no grams figure. Preparation is not stated, presumably raw; this is not a cooked-form measurement.
Context only, never scored. No analyte line with a violation appears among the SUM lines read (71 further analyte lines were not read). No acceptable daily intake (ADI) arithmetic was done.
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 85 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
A food is listed only if it gives clearly more: at least a fifth more than this food, and at least 10% of the daily amount more.
More of what it’s good for
More vitamin C
Red pepper, raw109 mg in 85 g (this food: 11 mg)
Green pepper, raw84.6 mg in 85 g (this food: 11 mg)
Amounts as listed, not adjusted for how much gets in.
More nutrients per serving, counted together
The other vegetables we’ve checked with more nutrients per serving than this one, counting at most 100 kcal. One score ranks them all, so the same few often lead.
Turnip greens, cooked- More vitamin K1 (312 µg vs 3.57 µg)
- More vitamin A (324 µg vs 47.6 µg)
- More folate (100 µg vs 23.8 µg)
Kale, cooked- More vitamin K1 (355 µg vs 3.57 µg)
- More omega-3: ALA (286 mg vs 79.9 mg)
- More calcium (128 mg vs 15.3 mg)
Brussels sprouts, cooked- More vitamin K1 (119 µg vs 3.57 µg)
- More vitamin C (52.7 mg vs 11 mg)
Where the calcium card measured that less calcium gets in than from milk, calcium counts for less; everything else is as listed.
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Losing weight: fewer calories, and more nutrients, protein and fibre for each calorie.
Asparagus, cooked- More vitamin K1 (43 µg vs 3.57 µg)
- More folate (127 µg vs 23.8 µg)
- Turnip greens, cooked
- More vitamin K1 (312 µg vs 3.57 µg)
- More vitamin A (324 µg vs 47.6 µg)
- More folate (100 µg vs 23.8 µg)
Broccoli, cooked- More vitamin K1 (74.9 µg vs 3.57 µg)
- More vitamin C (34.1 mg vs 11 mg)
Building muscle: more protein and more calories, per 100 g. In a typical diet most protein comes from other foods; among vegetables, these help most.
Green peas, cooked5.2 g protein · 78 kcal per 100 g- Broccoli, cooked3.1 g protein · 28 kcal per 100 g
- Kale, cooked2.9 g protein · 36 kcal per 100 g
Why some foods aren’t suggested
Left out: Spinach, cooked (Cadmium: go easy · lots of oxalate, more than its own calcium can bind).
Left out: Edamame, cooked (not tested for contaminants yet).
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Zucchini (summer squash with skin), cooked, boiled, drained
How the serving was set: 85 g (Health Canada TRA V.1, vegetables without sauce, fresh or frozen)
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 0.094 g | 0.08 g | 0.63 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| Calcium | 18 mg | 15.3 mg | 120 mg | listed used | US food database (USDA SR Legacy) #169292 | C |
| 18 mg | 15.3 mg | 120 mg | copy of USDA · not used | Canadian Nutrient File 2026 #2226 | C | |
| Carbohydrate | 2.69 g | 2.29 g | 17.93 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| Choline | 9.4 mg | 7.99 mg | 62.67 mg | listed used | US food database (USDA SR Legacy) #169292 | C |
| Energy | 15 kcal | 12.75 kcal | – | FDC Energy (kcal) used | US food database (USDA SR Legacy) | – |
| Omega-3: EPA + DHA | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| Fat | 0.36 g | 0.31 g | 2.4 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| Cholesterol | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #169292 | C |
| Fatty acids, total saturated | 0.072 g | 0.06 g | 0.48 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| Fibre | 1 g | 0.85 g | 6.67 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| Folate | 28 µg | 23.8 µg | 186.67 µg | listed used | US food database (USDA SR Legacy) #169292 | C |
| Iron | 0.37 mg | 0.31 mg | 2.47 mg | listed used | US food database (USDA SR Legacy) #169292 | C |
| Magnesium | 19 mg | 16.15 mg | 126.67 mg | listed used | US food database (USDA SR Legacy) #169292 | C |
| Niacin (B3, niacin equivalents) | 0.61 mg | 0.52 mg | 4.07 mg | listed used | Canadian Nutrient File 2026 #2226 | C |
| Phosphorus | 37 mg | 31.45 mg | 246.67 mg | listed used | US food database (USDA SR Legacy) #169292 | C |
| Potassium | 264 mg | 224.4 mg | 1,760 mg | listed used | US food database (USDA SR Legacy) #169292 | C |
| Protein | 1.14 g | 0.97 g | 7.6 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| Riboflavin (B2) | 0.024 mg | 0.02 mg | 0.16 mg | listed used | US food database (USDA SR Legacy) #169292 | C |
| Selenium | 0.2 µg | 0.17 µg | 1.33 µg | listed used | US food database (USDA SR Legacy) #169292 | C |
| Sodium | 3 mg | 2.55 mg | 20 mg | listed used | US food database (USDA SR Legacy) #169292 | C |
| Sugars | 1.71 g | 1.45 g | 11.4 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| Thiamin (B1) | 0.035 mg | 0.03 mg | 0.23 mg | listed used | US food database (USDA SR Legacy) #169292 | C |
| Vitamin A | 56 µg | 47.6 µg | 373.33 µg | listed used | US food database (USDA SR Legacy) #169292 | C |
| Vitamin B12 | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #169292 | C |
| Vitamin B6 | 0.08 mg | 0.07 mg | 0.53 mg | listed used | US food database (USDA SR Legacy) #169292 | C |
| Vitamin C | 12.9 mg | 10.97 mg | 86 mg | listed used | US food database (USDA SR Legacy) #169292 | C |
| Vitamin D | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #169292 | C |
| Vitamin E | 0.12 mg | 0.1 mg | 0.8 mg | listed used | US food database (USDA SR Legacy) #169292 | C |
| Vitamin K1 | 4.2 µg | 3.57 µg | 28 µg | listed used | US food database (USDA SR Legacy) #169292 | C |
| Water | 95.22 g | 80.94 g | 634.8 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| Zinc | 0.33 mg | 0.28 mg | 2.2 mg | listed used | US food database (USDA SR Legacy) #169292 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Beta-carotene | 670 µg | 569.5 µg | 4,466.67 µg | listed used | US food database (USDA SR Legacy) #169292 | C |
| Copper | 0.052 mg | 0.04 mg | 0.35 mg | listed used | US food database (USDA SR Legacy) #169292 | C |
| Ash | 0.59 g | 0.5 g | 3.93 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| Starch | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| Alcohol, ethyl | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| Caffeine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #169292 | C |
| Theobromine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #169292 | C |
| Energy | 64 kj | 54.4 kj | 426.67 kj | listed used | US food database (USDA SR Legacy) #169292 | C |
| Vitamin A, IU | 1,117 iu | 949.45 iu | 7,446.67 iu | listed used | US food database (USDA SR Legacy) #169292 | C |
| Carotene, alpha | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #169292 | C |
| Vitamin D (D2 + D3), International Units | 0 iu | 0 iu | 0 iu | listed used | US food database (USDA SR Legacy) #169292 | C |
| Cryptoxanthin, beta | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #169292 | C |
| Lycopene | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #169292 | C |
| Folic acid | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #169292 | C |
| Folate, food | 28 µg | 23.8 µg | 186.67 µg | listed used | US food database (USDA SR Legacy) #169292 | C |
| Folate, DFE | 28 µg | 23.8 µg | 186.67 µg | listed used | US food database (USDA SR Legacy) #169292 | C |
| Betaine | 0.3 mg | 0.26 mg | 2 mg | listed used | US food database (USDA SR Legacy) #169292 | C |
| Tryptophan | 0.006 g | 0.01 g | 0.04 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| Threonine | 0.015 g | 0.01 g | 0.1 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| Isoleucine | 0.023 g | 0.02 g | 0.15 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| Leucine | 0.037 g | 0.03 g | 0.25 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| Lysine | 0.035 g | 0.03 g | 0.23 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| Methionine | 0.009 g | 0.01 g | 0.06 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| Cystine | 0.007 g | 0.01 g | 0.05 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| Phenylalanine | 0.022 g | 0.02 g | 0.15 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| Tyrosine | 0.017 g | 0.01 g | 0.11 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| Valine | 0.029 g | 0.02 g | 0.19 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| Arginine | 0.027 g | 0.02 g | 0.18 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| Histidine | 0.014 g | 0.01 g | 0.09 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| Alanine | 0.033 g | 0.03 g | 0.22 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| Aspartic acid | 0.078 g | 0.07 g | 0.52 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| Glutamic acid | 0.068 g | 0.06 g | 0.45 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| Glycine | 0.024 g | 0.02 g | 0.16 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| Proline | 0.02 g | 0.02 g | 0.13 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| Serine | 0.026 g | 0.02 g | 0.17 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| Vitamin E, added | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #169292 | C |
| Vitamin B-12, added | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #169292 | C |
| Fatty acids, total trans | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| SFA 4:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| SFA 6:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| SFA 8:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| SFA 10:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| SFA 12:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| SFA 14:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| SFA 16:0 | 0.065 g | 0.06 g | 0.43 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| SFA 18:0 | 0.007 g | 0.01 g | 0.05 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| MUFA 18:1 | 0.029 g | 0.02 g | 0.19 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| PUFA 18:2 | 0.058 g | 0.05 g | 0.39 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| PUFA 18:3 | 0.094 g | 0.08 g | 0.63 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| PUFA 20:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| MUFA 16:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| PUFA 18:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| MUFA 20:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| MUFA 22:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| Fatty acids, total monounsaturated | 0.029 g | 0.02 g | 0.19 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| Fatty acids, total polyunsaturated | 0.151 g | 0.13 g | 1.01 g | listed used | US food database (USDA SR Legacy) #169292 | C |
| Lutein + zeaxanthin | 1,150 µg | 977.5 µg | 7,666.67 µg | listed used | US food database (USDA SR Legacy) #169292 | C |
| Manganese | 0.173 mg | 0.15 mg | 1.15 mg | listed used | US food database (USDA SR Legacy) #169292 | C |
| Niacin (B3, preformed) | 0.51 mg | 0.43 mg | 3.4 mg | listed used | US food database (USDA SR Legacy) #169292 | C |
| Pantothenic acid (B5) | 0.288 mg | 0.24 mg | 1.92 mg | listed used | US food database (USDA SR Legacy) #169292 | C |
| Retinol | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #169292 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Hazard rows as the dataset rates them
- Arsenic, all forms · Not rated yet · Context only: total arsenic has no reference value; inorganic arsenic is not reported. Not scored. · US FDA Total Diet Study (2018–2020) · A
- Cadmium · Nothing to watch: under the limit · A daily serving adds 3.4% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap. · US FDA Total Diet Study (2018–2020) · A
- Cucurbitacins (bitter squash) · Worth knowing · Flagged for a bitter-taste warning: Germany's BfR (Communication No. 027/2015) gives no concentration or threshold. Its rule is to taste a raw piece before cooking and discard the vegetable if it is bitter. Bitter courgettes and pumpkins contain cucurbitacins; symptoms are mostly gastrointestinal (vomiting, diarrhoea, abdominal pain) and occasionally last several days. BfR says the ability to form cucurbitacins was bred out of cultivated varieties, drought is widely suspected to raise levels, and levels vary by plant, ripeness and site; the cases it cites came from home-grown fruit, and German poison centres log 60 to 70 consultations a year after zucchini. Bitterness is the only detector, and cooking is not stated to destroy cucurbitacins. · BfR 2015 · A
- Histamine · Not rated yet · Not rated: EFSA's 2011 level of concern is 50 mg of histamine per meal, but histamine was not detected in any of 41 courgette samples (a Spanish market database, Sanchez-Perez 2018), so there is no grams figure. Preparation is not stated, presumably raw; this is not a cooked-form measurement. · DOI 10.3390/foods7120205 · A
- Lead · Nothing to watch: doesn’t double average intake · No cap: no safe level is set for lead (EFSA 2010 benchmark dose lower limit (BMDL01) of 0.50 µg/kg body weight/day), so no grams figure is given. The FDA mean for boiled zucchini is 0.69 ppb across 27 samples (92.6% non-detects, 2 detects, reporting limit 4 ppb). A serving carries 0.059 µg, 0.17% of EFSA 2012's adult mean of 35 µg/day. · US FDA Total Diet Study (2018–2020) · A
- Nickel · Nothing to watch: under the limit · No cap: EFSA's 2020 tolerable daily intake (TDI) for nickel is 13 µg/kg body weight/day, 910 µg a day for 70 kg. Eaten alone, about 13,188 g of boiled zucchini a day would reach it, on the lower-bound FDA mean of 69 ppb (27 samples, 13 detects, maximum 450 ppb; a few samples carry the mean). One 85 g serving holds 5.9 µg, about 0.6% of the day's limit. · US FDA Total Diet Study (2018–2020) · A
- Pesticide residues · Context · Context only, never scored. No analyte line with a violation appears among the SUM lines read (71 further analyte lines were not read). No acceptable daily intake (ADI) arithmetic was done. · CFIA chemical residue monitoring (2016–2023) · A
Oxalate, phytate and gut-tolerance measurements
- fodmap excess fructose: derived on the RAW listing: SR 169291 fructose 1.38 minus glucose 1.07 = 0.31 g/100 g. Per 85 g serving 0.26 g: above Varney 2017's 0.15 g general line, below the 0.40 g line for fresh produce where excess fructose is the only FODMAP (fructan adds 0.01 g). The boiled listing (SR 169292) carries no sugars, so the value is for raw zucchini. g/100 g · fresh weight · raw (the boiled listing has no sugar values) · grade B · US food database (USDA SR Legacy)
- fodmap fructan: 0.16 +/- 0.07 % dry weight; 0.01 g/100 g fresh weight; 0.01 g per 90 g portion; water 95% g/100 g fresh weight · fresh weight · not stated · grade A · Ferjancic 2024
- histamine: not detected (nd), n 41 mg/kg fresh weight · fresh weight · not stated, Spanish market · grade A · DOI 10.3390/foods7120205
- tyramine: not detected (nd), n 41 mg/kg fresh weight · fresh weight · not stated, Spanish market · grade A · DOI 10.3390/foods7120205
Sources
- BfR (Bundesinstitut fur Risikobewertung), Caution when eating bitter-tasting courgettes (zucchini), BfR Communication No. 027/2015 of 4 September 2015; German: Vorsicht beim Verzehr von bitteren Zucchini (Mitteilung Nr. 027/2015)
bfr-2015-bitter-courgettes· full text read · licence not recorded - CFIA, National Chemical Residue Monitoring Program, Annex B1 (domestic) and B2 (import) results summaries 2016-17 to 2022-23 (open.canada.ca); rows Watermelon, Melon - Cantaloupe, Cucumber, Zucchini
cfia-ncrmp-annexes-2016-2023· secondary source · Government of Canada terms (Crown copyright) - Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - Sanchez-Perez S et al. Biogenic amines in plant-origin foods: are they frequently underestimated in low-histamine diets? Foods 2018;7(12):205. · doi:10.3390/foods7120205
doi:10.3390/foods7120205· full text read · licence not recorded - US FDA. Total Diet Study elements FY2018-FY2020 summary (media159749).
fda-tds-elements-fy2018-2020· dataset · US public domain - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Ferjancic B, Korosec M, Kocevar Baloh A, Bertoncelj J. Fructan content in most commonly consumed Slovenian foods and estimation of daily fructan consumption. Front Nutr 2024;11:1446771. · doi:10.3389/fnut.2024.1446771 · PMID 39155934
ferjancic-2024-fnut· full text read · CC BY 4.0
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.