Zucchini

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Grow

A delicate summer squash

Zucchini is a type of summer, soft shell squash. It is a fruit 

biologically because it has seeds and grows on flowering 

plants. Zucchini is considered a vegetable in the culinary 

or nutrition world because of the nutrients it provides. 

Other types of summer squash include: Crookneck 

(yellow), Opo, Pattypan, Scallopini and Straightneck. 

Zucchini is the most popular summer squash variety. It is 

a member of the Cucurbitaceae family, with melons, 

pumpkins, cucumbers and gourds. Zucchini is a more 

delicate Cucurbit and is eaten fresh, shortly after harvest. 

The largest producers of squash worldwide are the United 

States, China, India, and Russia. In the U.S., the top 

squash-growing states are California, Florida, Georgia, and 

New York. Summer squash can be available year round. In 

North Carolina, summer squash are grown in both the 

spring and fall.

Zucchini seeds can be started indoors in peat pots 2-4 

weeks before the last frost. Seedlings can be transplanted 

from after the last frost until midsummer. If planting 

seeds directly in a garden, place 1 inch deep and 2 feet 

apart. Zucchini prefer warm (60oF at 2 inches), loamy soil 

and full sun. Zucchini can grow on vines or bushy plants, 

which take up less space.1-5

Choose

Zucchini should be cylindrical in shape with dark green 

shiny skin and some light speckling. Look for zucchini with 

a slightly prickly, but shiny skin. The skin should be firm 

and free of cuts and bruises. Do not choose pitted, dull or 

spotted zucchini. Zucchini come in small, medium and 

large sizes. Bigger is not always better. Small to mediumsized zucchini are the most flavorful. The darker the skin 

of the zucchini, the richer the nutrients.1-5

Store

Zucchini are highly perishable. Store it in the refrigerator 

at 45-50oF and 85-95% relative humidity up to 10 days. 

Keep away from ethylene-producing fruits and vegetables 

such as apples, pears and tomatoes. Do not wash until 

you are ready to use it. Cooked zucchini can be stored in 

the refrigerator, but it should be used within 2 days.4,5

USDA is an equal opportunity provider and employer. 08/15 

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PUBLIC SCHOOLS OF NORTH CAROLINA

State Board of Education

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Fun Fact: Zucchini bread is one of the most popular ways 

to use zucchini.

Fun Fact: Did you know the zucchini flower is edible? In 

Mexico, the flower is preferred over the zucchini. The 

flower can be stuffed and baked. It can also be added to 

soups, frittatas or quesadillas.2

Use

The skin, flesh and seeds of zucchini can be eaten raw or 

cooked. Before eating or cooking, wash zucchini under 

clean, running water. Try to leave the skin on for the most 

nutrients. Young zucchini is excellent in salads while older 

varieties are better cooked. Raw zucchini can be sliced 

and served with other vegetables and hummus, salsa or 

low fat dressing. It can be shredded into long strands and 

prepared like pasta. Raw zucchini can also be shaved and 

mixed into the batter of baked goods for an extra moist 

texture and great flavor. Zucchini can be boiled, steamed, 

stir fried, grilled, baked, roasted or even pickled.2-5

Fun Fact: Zucchini plants are monoecious, which means 

they produce both male and female flowers on the same 

plant.1-3 
Zucchini

Eat

For sliced zucchini, one cup raw has about 19 calories and 

1⁄2 cup cooked has about 13 calories. Zucchini is free of 

cholesterol and low in fat and sodium. It is a good source 

of vitamin C and manganese. Cooked zucchini has more 

vitamin A per serving. A cup of cooked zucchini has more 

potassium than a medium banana. Vitamin C helps form 

collagen to hold muscles, bones and tissues together, 

protects us from infection and bruising, aids in healing, 

keeps our gums healthy, helps our body absorb iron and 

folate from plants we eat, and acts as an antioxidant to 

prevent cell damage. Manganese helps with forming bone 

and converting carbohydrate, protein and fat into energy. 

Vitamin A promotes normal vision, supports the growth 

and health of cells and tissues, protects us from infection 

and helps regulate the immune system. Potassium helps 

maintain normal blood pressure, regulate fluids and 

mineral balance, transmit nerve signals and contract 

muscles. The phytochemical lutein in zucchini helps with 

maintaining normal vision.4-7 

Teach

This is one vegetable with a history

Scientists have found squash seeds preserved in Mexican 

caves for more than 10,000 years! Summer squash 

originated in Mexico and Central America and were one 

of the foods Columbus brought back from North America. 

Portuguese and Spanish explorers then introduced 

squashes to many parts of the world. Zucchini was 

created as a result of natural mutations. It was first 

brought to the United States in the 1920s by Italians. 

Bees are good helpers

Honeybees are the primary pollinators for zucchini plants. 

The ratio of male to female flowers during the growing 

season is about 3 to 1. Only the female flowers can bear 

fruit. The zucchini grows from the base of the female 

flower on a short stem. Once the fruit is set, zucchini can 

grow up to 1 inch per day.1-3

Enjoy more fruits and vegetables

Vegetable 

Fun Fact: Obetz, Ohio has an annual Zucchini Festival.8

Find

For more zucchini info and resources, visit:

1. www.ces.ncsu.edu

2. http://extension.usu.edu

3. http://harvestofthemonth.cdph.ca.gov

4. www.fns.usda.gov

5. www.fruitsandveggiesmorematters.com/zucchini

6. http://ndb.nal.usda

7. www.eatright.org

8. www.obetzzucchinifest.com

USDA is an equal opportunity provider and employer. 08/15 

http://childnutrition.ncpublicschools.gov

PUBLIC SCHOOLS OF NORTH CAROLINA

State Board of Education

Department of Public Instruction

Count the Seeds

Classroom Activity

Materials Needed:

 Zucchini, washed

 Cutting board

 Knife

Steps:

1. Wash hands thoroughly, with soap and water.

2. Slice raw zucchini into 1⁄2 inch rounds. 

3. Distribute 2 to 3 rounds per student. 

4. In groups, have students count the small seeds in each 

of their zucchini rounds. 

5. Ask students to add up the total number of seeds for 

their group.

6. Ask students to make bar graphs showing the number 

of seeds per student in each group.

7. Come together as a class and make an additional bar 

graph of the number of seeds per group. 

Fun Fact: Italians called green summer squash “zucchini”. 

The French called it “courgette”. Both names mean “small 

squash”. In Great Britain, zucchini is called “vegetable 

marrow”.3

Name that Produce

Class Activity

Steps:

1. Ask students to list a fruit or vegetable starting with 

each letter of the alphabet. “Z” is “zucchini”. For “e”, “v” 

and “x”, some options are endive, eggplant, Vidalia onion, 

xigua and ximenia. Students can also create their own 

hybrid fruit or vegetable.