Different foods have different energy values. For those who are losing weight, it is important to know the calorie content of food in order to correctly compose the menu for the day in accordance with their needs. For an overweight adult, it is necessary to reduce the intake of kilocalories by 500 per day compared to the usual diet in order to start losing weight. Many nutritionists recommend increasing your intake of vegetables, as they are relatively high in fiber, vitamins, and minerals, but low in calories. In this article, we will discuss the calorie content of zucchini and various dishes from this vegetable.
How many calories are in zucchini?
Doctors recommend zucchini for weight loss. Dishes from this vegetable are part of standard medical diets for overweight people. This is due primarily to the number of calories in zucchini per 100 grams. The glycemic index of this product and its composition in terms of main nutritional components also matter. The calorie content of zucchini per 100 grams is low - only 20-23 kilocalories. This vegetable also has a low glycemic index. It is equal to 15, which means a slight effect of the product on blood sugar after eating.
There is absolutely no fat in zucchini, and this is also very important for losing weight. Zucchini contains a large amount of ascorbic acid, B vitamins, nicotinic acid, pectin, and potassium. All these properties make zucchini dietary dishes highly desirable for obese patients, diabetes mellitus and in preventive nutrition. If you want to keep your figure, lose weight, improve your health, zucchini diet dishes are for you.
Culinary processing and calorie content of zucchini
Of course, the calorie content of raw zucchini depends more on the variety. Few people dare to eat this vegetable raw. Although there are salad recipes in which zucchini is not cooked. But it's still exotic for Russian cuisine. In our country, zucchini is traditionally served fried, stewed or in the form of squash caviar. If you just boil the zucchini or cook it in a double boiler without adding other products, then you will get a healthy and record-breaking low-calorie dish. The calorie content of boiled zucchini is 22-25 kilocalories per 100 grams. Grinding such a zucchini in a blender, you will get a vegetable mass, which has rightfully won the first place among complementary foods for babies.
Naturally, since this product is safe and necessary for children from six months, then it will be quite useful for adults. But among us there are few who agree to eat just boiled zucchini. For many, this dish is not very attractive to taste.
But we all love and enjoy eating zucchini caviar. The calorie content of squash caviar depends on the method of culinary processing of vegetable raw materials. If the zucchini was boiled, then the color of the final product is quite light, and the calorie content of squash caviar in this case is only 70 kilocalories per 100 grams.
And if the vegetables are fried, then the color of the caviar will be darker, and the energy value will be higher. The calorie content of squash caviar in this situation is 90-95 kilocalories per 100 grams. The chemical composition of the product contains water (83 grams), carbohydrates (8 grams), dietary fiber (2 grams), fats (5 grams), proteins (2 grams).
The calorie content of zucchini caviar is much higher than just zucchini, since a lot of fat has been added to it during the manufacture. It is the oil that gives the dish its calorie content. Each gram of fat contains 9 kilocalories, which is significantly higher than in proteins and carbohydrates.
Now different companies use different recipes for squash caviar. Sugar is often added to it. This additive reduces the dietary properties of the dish. It is best to harvest zucchini caviar on your own at home according to proven recipes.
The calorie content of stewed zucchini is also largely related to how they were cooked. To reduce the energy value of the dish, avoid adding oil when stewing, do not use flour, potatoes. If your dish consists only of stewed vegetables, then its calorie content will remain low.
On average, the calorie content of stewed zucchini is about 80 kilocalories per 100 grams. Such an energy value will be in a dish made according to the following recipe. Take 300 grams of zucchini, 30 grams of olive oil, 200 grams of tomatoes, 1 egg, 30 grams of onion. Cut the zucchini into thin slices and fry in olive oil. Add peeled tomatoes. Simmer for 10 minutes. Crack in an egg and serve hot.
Diet dishes from zucchini
Zucchini for weight loss can be prepared in a special way. The most useful method can be considered cooking in the oven in foil. In this case, you will completely preserve the trace elements and beneficial properties of zucchini. You don’t need to add oil when baking, so the calorie content of the dish will be low. To cook zucchini in this way, you need to cut a young zucchini into thin circles. Put it on foil, add spices and lemon juice. Then cover the top of the dish with a layer of foil. Bake in the oven for about 20 minutes at medium heat. The calorie content of zucchini in this case will be 30 kilocalories per 100 grams.
The birthplace of the well-known zucchini is Mexico, but only its seeds have always been eaten there. With the spread around the world, the vegetable began to be used in the cuisines of different peoples and today it is fried, stewed, boiled, baked and preserved in a variety of ways. The calorie content of zucchini at the same time depends on the method of heat treatment, but the vegetable is considered dietary even when fried. It belongs to the Pumpkin family and is used as food only in an unripe form, until its seeds have coarsened, and hard fibers have appeared in the pulp.
Calorie zucchini
The energy value of 0.1 kg of raw vegetables is only 23 kcal. This indicator, depending on the variety and stage of ripening, can vary from 17 to 24 Kcal. The nutritional value of a vegetable is:
- 5.2 g carbohydrates;
- 300 mg fat;
- 600 mg of proteins.
The glycemic index of zucchini in its raw form is 15 units, and in fried it is 5 times higher.
Chemical composition
Benefits for the body are not only the low calorie content of zucchini per 100 grams, although this is precisely due to the content of 93% water in the vegetable.
In addition to it, the fruits are full of fiber, mineral salts, organic acids and vitamins, and most importantly, everything is in the most balanced composition, which is considered beneficial for the body. The product contains:
- 4.6 g di- and monosaccharides;
- 1 g of dietary fiber;
- fatty acids 2 g;
- 400 mg of ash.
Zucchini is the main source of potassium, ascorbic acid and vitamin B6 for humans. In addition, it contains sodium, calcium, iron, magnesium, phosphorus, vitamins E, PP, A, H, B1, B2, B5 and B9.
vegetable benefits
The low calorie content of zucchini is their main advantage in dietary nutrition, but not the only one. The fruits of the plant are often used for stool disorders, since eating them can help with constipation without causing diarrhea.
In addition, zucchini lowers cholesterol, helps relieve swelling, improve the functioning of the genitourinary system, activate hematopoiesis and improve blood quality. The ideal ratio of sodium and potassium of 1:150 contributes to the normalization of water balance. Experts recommend using zucchini as an additional therapy for cholecystitis, colitis, hypertension, diabetes and hepatitis.
It is known that the fruits of zucchini have a beneficial effect on the nervous system and prevent the development of atherosclerosis.
Having prepared a decoction from the flowers of the plant, dermatological diseases can also be treated.
Harm of zucchini
Despite the low calorie content of zucchini and its rich chemical composition, the vegetable can still harm the body. This applies to patients with stomach ulcers and gastritis, as well as to people with impaired kidney function, since potassium excretion is difficult. A large amount of fiber is also harmful, which is completely indigestible by the body and is excreted by the food bolus.
Calorie content of zucchini per 100 g with different cooking methods
Thanks to the variety of zucchini dishes, today you can eat this low-calorie product almost every day. In the summer, a vegetable costs practically nothing at all, so all kinds of diet recipes are available to absolutely everyone who wants to lose extra pounds or just cleanse their body. Zucchini is stewed, fried, boiled, stuffed, baked, mashed potatoes, mashed soups, pancakes, caviar and much more are prepared from them.
Depending on the quantity and nutritional value of additional products, the nutritional and energy value of the zucchini themselves also changes.
So, the calorie content of stewed zucchini without the addition of oil and other additional products is 40 Kcal. The energy value of a boiled vegetable or mashed potatoes from it is similar to the calorie content in its raw form and is 24 kcal. Zucchini juice has the same number of calories.
If the product is baked, then its energy value will be already 30 Kcal, and when oil is added to the dish - 100 Kcal. Zucchini with cheese has a calorie content of 98 kcal. If you cook the calorie content of the dish is already 56 Kcal per 100 g.
When preparing caviar from zucchini, a large amount of oil and additional products are always used, so it is no longer possible to call such a dietary dish. Its energy value is 97 kcal. A stuffed vegetable has a calorie content of 105 kcal.
The calorie content of fried zucchini can also be different. If you use only flour for breading for cooking, then the indicator will be 88 Kcal, and if you add mayonnaise, garlic or breading in lezon and breadcrumbs to the dish, then the energy value can increase by 2 times.
Benefits for women
The main indicator of beauty for the fair sex is a slender figure, which you can get by including tasty and healthy zucchini dishes in your diet. By arranging fasting days a couple of times a week only with squash dishes, you can lose 4 kg in a month.
If you want to cleanse your body of toxins and lose weight in a short time, you can go on a strict squash diet, but only for 5 days.
During pregnancy, women are not forbidden to eat zucchini, but it should be remembered that the diet at this time should be rich in nutrients, which means that you should not abuse a low-calorie product. Experts recommend combining them with meat products for greater nutritional value. The benefits of zucchini at this time are huge. They help relieve swelling and normalize stools, which is very important during gestation. During pregnancy, it is better to give preference to stews.
During lactation, eating zucchini is also not prohibited. The vegetable is neutral in taste and does not change the properties of breast milk. At this time, it is also better to give preference to stewed and boiled zucchini. With caution, this product should be used only by those nursing mothers who did not eat it during pregnancy.
Use in cosmetology
The benefits of zucchini for the body are manifested not only when they are eaten. A grated vegetable face mask can brighten the face and even out its tone. To enhance the effect, you can use zucchini juice for this, previously mixed with a couple of drops of hydrogen peroxide. The fabric is wetted with the composition and left on the face for 15-20 minutes.
To soften the rough skin of the feet, crush the zucchini pulp and apply to the desired area of \u200b\u200bthe legs and wrap it with a film for half an hour. After that, the mask is removed, the feet are rinsed, cleaned with a pumice stone and moisturized with a cream.
Zucchini can also be used to strengthen hair. To do this, the grated vegetable is combined with the same amount of chopped onion, after which the mixture is applied to the hair roots and left there for half an hour. The mask is washed off with shampoo.
Conclusion
This cultivated fruit has practically no contraindications and is an excellent product of dietary and clinical nutrition. Many options for its preparation allow you to eat zucchini not only with benefits, but also with taste. If you want to get a visible external effect, you can use the vegetable for cosmetic procedures.
The product is saturated with vitamins A, B1, B2, B5, B6, B9, C, E, H, PP, minerals potassium, calcium, magnesium, phosphorus, iron.
Calorie content of fried zucchini per 100 grams is 88.2 kcal. In 100 g of the dish:
- 1.12 g protein;
- 6.1 g fat;
- 6.6 g of carbohydrates.
As we can see, fried zucchini has almost 4 times more calories than a fresh product. Despite the heat treatment, they retain many useful substances, including B, PP, E vitamins, magnesium, potassium, calcium, iron, and phosphorus minerals.
Calorie fried in flour zucchini per 100 grams
The calorie content of zucchini fried in flour per 100 grams is quite high and amounts to 198 kcal. In a 100-gram serving of such a dish:
- 2.7 g protein;
- 17.8 g fat;
- 6.9 g of carbohydrates.
To prepare fried zucchini in flour, you need:
- mix in a bowl 2 tablespoons of wheat flour and 3 chicken eggs;
- cut the zucchini into circles, mix them with 5 g of salt;
- roll mugs of zucchini in flour with eggs;
- fry the deboned zucchini on 2 sides in vegetable oil.
Calorie baked in the oven zucchini per 100 grams
The calorie content of baked zucchini per 100 grams is approximately 32 kcal. The low calorie content of the dish is due to the fact that a small amount of vegetable oil is required to cook a baked vegetable.
Nutrition experts advise opting for oven-cooked meals. Fried zucchini is saturated with unhealthy fats, has a high calorie content, and helps increase cholesterol levels.
Calorie stewed zucchini per 100 grams
Calorie stewed zucchini per 100 grams 70 kcal. In 100 g of the dish:
- 0.8 g protein;
- 5.4 g fat;
- 4.7 g of carbohydrates.
Braised zucchini recipe:
- cut into cubes and lightly fry for 25 g of olive oil 300 g of zucchini;
- mix zucchini with chopped 200 g of tomatoes and 40 g of chopped onions;
- add salt to taste;
- simmer the dish until cooked.
Calorie fritters from zucchini per 100 grams
Calorie fritters from zucchini per 100 grams 140 kcal. In 100 g of squash pancakes:
- 3.6 g protein;
- 6.9 g fat;
- 15.6 g of carbohydrates.
Recipe of dish:
- 0.5 kg of zucchini finely rubbed;
- grated zucchini mixed with 2 beaten chicken eggs;
- 5 tablespoons of flour and salt to taste are added to the resulting mixture;
- Pancakes are fried in vegetable oil on each side.
Calorie zucchini with mayonnaise and garlic per 100 grams
The calorie content of zucchini with mayonnaise and garlic per 100 grams is quite large and amounts to 110 kcal. Per 100 gram serving:
- 1.2 g protein;
- 7.8 g fat;
- 8.6 g of carbohydrates.
Nutritionists do not advise to get involved in such dishes. Contraindications to the use of such zucchini are chronic and exacerbated diseases of the liver, gallbladder, stomach, intestines, overweight, high cholesterol.
The benefits of zucchini
The following useful properties of zucchini are known:
- the vegetable is saturated with vitamins and minerals that normalize the digestive tract and are necessary for the prevention of oncology;
- B vitamins of zucchini strengthen the nervous system;
- the product is enriched with beta-carotene - a substance with pronounced antioxidant properties, as well as inhibiting oxidation processes in the body;
- phosphorus, calcium and magnesium of zucchini are good for healthy hair, nails and teeth;
- due to the high level of iron in the product, zucchini is indicated for the prevention of anemia;
- with regular consumption of vegetables, muscle pain decreases, chronic fatigue is eliminated;
- zucchini is enriched with dietary fiber, which reduces the feeling of hunger, cleans the body of toxins and toxins.
Harm of zucchini
The use of zucchini should be abandoned in case of exacerbation of pancreatitis, cholecystitis, diseases of the stomach and intestines. A fried vegetable is excluded from the diet with excess weight and high cholesterol.
In some people, zucchini provokes flatulence. Sometimes allergic reactions in the form of skin rashes can occur on the product.
Zucchini grown in adverse environmental conditions can be saturated with toxic salts of heavy metals. If you have kidney problems, check with your doctor about the possibility of including zucchini in your diet.
Zucchini is a low-calorie vegetable, for which there are practically no contraindications. You can cook a lot of light and healthy dishes from it, and some even prefer to add it to salads in its raw form.
Useful properties of zucchini
There are several types of zucchini. Dark green and green are also called zucchini. There are also yellow and almost white fruits. Young zucchini are considered the most useful, however, even during long-term storage, vegetables retain their best properties:
- diet product, rich in vitamins even when stored for a long time
- Activate the work of the stomach and intestines
- Due to the content of magnesium and potassium - nourish the heart muscle
- Increase immunity due to vitamins C, B1, B3
- Save from edema removing excess fluid from the body
- Reduces the appearance of cellulite by removing water
Calorie zucchini
Calorie zucchini very low - about 24 kcal. The energy value of dishes from this vegetable is much higher: from 50 to 150 kcal per 100 grams. Mainly due to oil and additional ingredients.
How to reduce the calorie content of zucchini dishes
- fried zucchini- not the most useful option due to butter and egg-flour breading. Therefore, it is worth reducing the amount of oil to a minimum and using oatmeal or other healthy flour or bran as a breading.
- Baked zucchini This is an excellent diet food. It contains a minimum of vegetable oil, and such heat treatment is gentle for our stomachs. You can add other vegetables to the zucchini, and sprinkle with grated low-calorie cheese during serving.
- The healthiest cooking method is extinguishing. Due to the low calorie content of the base of the dish, it can be flavored with a sauce of light sour cream or low-fat yogurt, completely eliminating the oil. One of the most popular dishes from stewed vegetables, including zucchini - ratatouille.
- Favorite dish in Russia - squash caviar can also be useful if you do not use recipes with mayonnaise, flour and a lot of vegetable oil.
The subtleties of cooking dishes from zucchini
Zucchini has a very subtle, mild taste. Therefore, do not hesitate to add various spices to your dishes: paprika pieces, red and black pepper, fresh or dried garlic and any greens.
Zucchini "sailed" to Europe, in the literal sense of the word, from Latin America - they were brought by Spanish victors, conquistadors, as, indeed, most of the vegetables and fruits, which we, for reasons of near memory, call our own, dear ones. Alas, after the triumph (both zucchini and conquistadors), the latter have sunk into the history books, while the former have become dull, dull regulars at the summer market stalls. Well, we have no interest in faded green zucchini - but in vain!
Zucchini is just one of those products that we have the right to call "food with a negative energy value." Now we will explain the reasons for the inclusion of "Latin" in this golden list.
Why is the calorie content of zucchini negative?Let's start with encyclopedic data - the calorie content of 100 g of zucchini ranges between 19 and 23 kcal - which of these two indicators you will come across on the market, it is not so important how to choose the least calorie zucchini, scientists have not yet explained.
At the same time, zucchini is surprisingly satisfying - even obese people, after eating a portion of these vegetables, lose their brutal - how, if they absorbed some 50-70 kcal maximum?
Zucchini calories are by no means a guarantee of satiety. 90% of our vegetable consists of water, like its closest friend in the garden - cucumber. After eating 300 g of zucchini - you eat or drink 270 ml of water (remember why it is recommended to drink water before meals?). This is the first key to the success of zucchini.
The most rough, nutritious (or rather, creating the appearance of saturation in the stomach) fiber is just the peel. According to the average data, the fiber content in zucchini is 0.5%, which is not so little, if you remember that 90 is juice. All this leads to the fact that zucchini not only accelerates intestinal motility and improves digestion in general, but the product itself is absorbed to the maximum, because its composition and structure are very delicate.
Composition and caloriesWith how many calories in a zucchini - everything is clear, as with the main component of a vegetable - liquid. Let's see what else, Mother Earth, hid:
- proteins - 0.7 g;
- fats - 0.5 g;
- carbohydrates - 5.2;
- organic acids - 0.1 g;
- ash;
- vitamin A;
- vitamins B1, B2, B3, B9;
- vitamin C;
- potassium;
- calcium;
- magnesium;
- phosphorus;
- sodium;
- iron.
Secondly, they need to be eaten as much as possible by “cores” - zucchini absorb and remove toxins, heavy metals, harmful, in general, they “cleanse” the blood and the whole body, which cannot but affect the pressure and health of the heart muscle. Zucchini is shown to pregnant and lactating mothers - they do not lead to allergies or intestinal upset in babies, because they really have become “their own”, native and well-perceived by the body products.
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