You probably want to avoid buying large zucchini the next time you go shopping.

If zucchini can be spaghetti, you can do it all. Seriously, this simple vegetable not only has some serious nutritional superpowers, it also allows for a ton of culinary creativity in the kitchen. Part of the summer squash family, zucchini has a mild flavor and pairs well in a ton of versatile dishes. Here’s everything you need to know about the vegetable, including nutritional stats and delicious recipes.

Nutritional data of zucchini

Serving Size: 1 medium zucchini

• 33 calories

• 1g of total fat

• 0g of saturated fat

• 0g of trans fat

• 0 mg of cholesterol

• 16 mg sodium

• 6g of total carbohydrates

• 2g of dietary fiber

• 5 g of sugars (including 0 g of added sugars)

• 2g of protein

• Calcium: 2% of the daily value

• Iron: 4% of the daily value

• Magnesium: 8% of the daily value

• Potassium: 11% of the daily value

• Vitamin C: 58% of the daily value

• Vitamin B6: 15% of the daily value

Health Benefits of Zucchini

In season from June to October, summer squash like zucchini are low in calories but high in nutrients. Here are some of the potential health benefits of this amazing vegetable:

• May help fight inflammation: Zucchini is rich in several types of antioxidants that can help fight free radicals and prevent inflammation. Enjoy zucchini with the skin on for full nutritional benefits, as much of the nutrients are found in the skin itself.

• Can support a healthy immune system: A single medium zucchini provides more than half of your day with vitamin C, an important antioxidant and water-soluble vitamin that plays a major role in immune function. Vitamin C also plays a role in reducing the risk of several chronic diseases.

• May support blood sugar control: Naturally low in carbs, zucchini can be a great low-carb alternative to more starchy vegetables and refined carbs at any meal. Zucchini noodles are a great substitute for spaghetti and lasagna in many recipes, helping to keep blood sugar levels at bay and limit spikes in blood sugar due to excess refined carbohydrates. You can even try regular half linguine and zucchini half noodles, which can further reduce the meal’s carb load significantly while still giving you the best of both worlds. Zucchini can even be made into chips or fries in the air fryer, providing a delicious and satisfying low-carb alternative.

• May promote good digestion: The fiber and water content in zucchini can help you stay regular and support healthy digestion. Zucchini is also considered a low FODMAP vegetable, which means it may be easier to digest, especially for people with irritable bowel syndrome.

• May help with weight management: Zucchini are naturally low in calories but high in nutrients, making them a great addition to a healthy diet. Plus, zucchini is naturally high in water and also contains fiber, both of which can help you feel full. Replacing noodles with zucchini noodles can dramatically reduce calories and carbohydrates in a meal, while providing bulk and fullness.

• Can support a healthy heart. A medium zucchini is a good source of potassium, a mineral, and an electrolyte that helps nerve and muscle function. Potassium plays an important role in helping your heart rate stay regular, and a diet high in potassium may help offset some of the damaging effects of sodium on blood pressure. Zucchini also contains magnesium, another important mineral that helps to keep the heart rate stable.

Zucchini Buying and Storage Tips:

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When buying the best quality zucchini, look for young, tender varieties that are about 6-8 inches long and 2 inches in diameter. Ideally, the skin should be shiny and shiny with the vegetable itself firm. Make sure the varieties you choose are free from wrinkled skin and soft spots. You might be tempted to buy larger varieties, but as a zucchini grows it can become harder and produce more seeds; these larger varieties of zucchini tend to be better for grating into things like zucchini bread, just be sure to scoop up the seeds first.

Ideally, use your zucchini within a few days of purchase, and wait to wash them just before preparation for maximum freshness. Store unwashed zucchini in a perforated plastic bag in the crisper of the refrigerator.

How to cook with zucchini:

This versatile vegetable can be used raw or cooked, even grated or spiraled in different recipes. Most of the vitamins and minerals are found in the skin of zucchini, so be sure to keep the skin on whether you are cooking the vegetable or eating it raw. Try steamed, grilled, sautéed or raw zucchini in a salad. You can even use zucchini in baked goods, dips, and more. Zucchini puree adds bulk and thick texture without using cream too. Given its mild flavor, zucchini pairs well with different herbs and seasonings. These over 50 zucchini recipes are sure to inspire you in the kitchen.

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