Also known as summer squash, zucchini comes out as one of the primary food sources of the carotenoid family of antioxidants, including lutein and zeaxanthin. The skin is the richest source of these nutrients, so leave the skins intact and buy organic to avoid unwanted contaminants. Summer squash contains many of the b-complex vitamins, shown to regulate blood sugar along with fiber, zinc, magnesium, and omega-3 fatty acids (also present in zucchini). Choose organic varieties, rinse and cut to include in your NutriBlast.

Selection Process

Choose zucchini that is slightly heavy for its size. Ensure it has a shiny, unblemished rind that is not too hard. Large zucchini may be fibrous and small may be lack flavor, therefore, average size is best. Store summer squash in the fridge unwashed in an air tight container for up to seven days.

Nutrition Facts

Serving Size: 1 small (118.0 g)

Amount Per Serving

Calories: 20.1

% Daily Value*

Total fat 0.4g 0.6%

Saturated Fat 0.1g 0.5%

Trans Fat 0.0g

Cholesterol 0.0mg 0.0%

Sodium 9.4mg 0.0%

Total Carbs 3.7g 1.2%

Dietary Fiber 1.2g 4.7%

Sugars 3.0g

Alcohol 0.0g

Protein 1.4g

Vitamin A 4.7% Vitamin C 35.2%
Calcium 1.9% Iron 2.4%
Vitamin D 0.0% Vitamin E 0.5%
Vitamin K 6.3% Thiamin 3.5%
Riboflavin 6.5% Niacin 2.7%
Vitamin B-6 9.6% Folate 7.1%
Vitamin B-12 0.0% Panto. acid 2.4%
Phosphorus 4.5% Magnesium 5.3%
Zinc 2.5% Selenium 0.3%
Copper 3.1% Manganese 10.4%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.