The New Complete Book of Food



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r Summer

Squash

(Yellow crookneck, yellow straightneck, zucchini)

Nutritional Profile

Energy value (calories per serving): Low

Protein: High

Fat: Low

Saturated fat: Low

Cholesterol: None

Carbohydrates: High

Fiber: Moderate

Sodium: Low

Major vitamin contribution: Vitamin A, vitamin C

Major mineral contribution: Potassium

About the Nutrients in This Food

Zucchini and the yellow summer squashes are high in dietary fiber:

insoluble cellulose and lignin in the seeds and peel and soluble pectins in

the vegetable itself.

Green and yellow summer squashes have small to moderate amounts

of vitamin A derived from yellow carotenes (including beta-carotene) in

the skin. Zucchini and the yellow crookneck and straightneck squashes

also have some vitamin C.

One half-cup (four ounces) boiled zucchini slices has 1.2 g dietary

fiber, 1,005 IU vitamin A (44 percent of the R DA for a woman, 34 percent

of the R DA for a man), 18 mcg folate (5 percent of the R DA), and 4 mg

vitamin C (5 percent of the R DA for a woman, 4 percent of the R DA for

a man). A similar serving of yellow crookneck or straightneck squash has

1.3 g dietary fiber, 147 IU vitamin A (6 percent of the R DA for a woman,

5 percent of the R DA for a man), 15 mcg folate (4 percent of the R DA),

and 5 mg vitamin C (7 percent of the R DA for a woman, 6 percent of the

R DA for a man).