Zucchini · cooked

Cooked zucchini provides only 20 kcal per 100 g, with 1.4 g protein, 2.6 g carbs, 0.4 g fat and 1.2 g fibre. It is over 90% water, which explains this tiny energy density: a 300 g plate is only 60 kcal. For anyone counting macros, it is a formidable volume tool.

Its tender texture and mild taste let it adapt to almost anything: it soaks up the flavours of spices, garlic, herbs and sauces. You can therefore fill the plate and the feeling of fullness without exceeding your calorie budget, which is valuable during a cutting phase.

The big challenge with zucchini is its water. In a pan, cut it into rounds or dice, heat the pan well and do not overcrowd: it should brown, not boil. Salt at the end, because salt draws out water. Allow 5 to 8 minutes over high heat. In the oven, 20 to 25 minutes at 200 °C gives tender, lightly caramelised slices.

Steamed (6 to 8 minutes) it keeps more of its minerals but stays blander. As zucchini noodles, sauté it barely 2 to 3 minutes to keep some bite. For a velouté soup, cook it with an onion and stock, then blend: a light and very filling evening meal.

Choose small to medium zucchini that are firm, with smooth, shiny skin and no soft spots. Very large ones are more watery, with hard seeds and a more bitter taste. The skin is edible: it holds a good share of the fibre and antioxidants, so there is no need to peel if you wash them well.

In the fridge they keep 5 to 7 days in the vegetable drawer, without washing them beforehand. Cooked, zucchini keeps 2 to 3 days in an airtight box. It freezes poorly raw (it turns mushy): freeze it cooked instead, as a purée or soup.

Zucchini provides potassium, useful for fluid balance and muscle contraction, vitamin C, folate, magnesium and carotenoids such as lutein, linked to eye health. It does not replace a more nutrient-dense vegetable, but complements a varied plate very well.

Its low fibre content (1.2 g per 100 g) makes it easy to digest, even for sensitive stomachs: it is often well tolerated around training. Its very low glycaemic index has no notable effect on blood sugar when eaten with a meal.

When cutting, zucchini is an ally: sautéed with chicken, shrimp or cod, it turns a modest portion of protein into a big meal. Site recipes such as the chicken and crunchy vegetable skillet, the cod with brown rice and zucchini, or the shrimp and zucchini skillet are good examples.

When bulking, it serves as a side that does not fill you up too much: you keep room for carbs and fats. Add olive oil, grated cheese or a starch to raise calories without eating pounds of vegetables.

En papillote with salmon and a squeeze of lemon, it cooks in its own steam with no added fat: the salmon and vegetable papillote is a simple, complete example. As a velouté with chicken, it makes a warm, protein-rich meal for under 300 kcal. You can also grate it into an omelette or fritters.

Zucchini noodles (zoodles) partly replace pasta: mix half zucchini, half whole-wheat pasta to reduce calories without losing the comforting side. Remember to squeeze them dry with a towel to avoid a watery sauce.

Classic mistakes: salting too early (the zucchini releases its water and stews), overcrowding the pan, cooking it too long until mushy, or letting it soak up fat like a sponge. The real calorie issue comes from oil and sauces, not the vegetable: measure oil rather than pouring by eye.

If a zucchini tastes very bitter, throw it away: the bitterness can come from cucurbitacins, compounds that may cause digestive upset. A normal zucchini is never bitter. For tracking, weigh it cooked and drained, consistent with the 20 kcal per 100 g value.

For reliable tracking, weigh the zucchini when it is ready to eat, cooked and drained, and log it with the cooked entry rather than the raw one. Raw weight is higher because cooking drives off water, so mixing the two skews the numbers from one meal to the next.

Do not forget to add the cooking oil, cheese or sauce separately: they make the difference. A tablespoon of olive oil provides about 120 kcal, more than 500 g of zucchini. With a bit of rigour you keep control of your macros without giving up flavour.