Zucchini Benefits + Side Effects

By Adriane Marie •  Updated: 03/03/22 •  9 min read
zucchini benefits and side effects


Zucchini health benefits may include:

Zucchini benefits also include being…

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Water footprint: low, it takes 336 liters of water to produce 1 kilogram of zucchini / 40 gallons of water to produce 1 pound of zucchini

Carbon footprint: low, 2.2 kg CO2e to produce 1 kilogram or 2.2 pounds of other kinds of vegetables, a car driving equivalent of 5 miles or 8 kilometers

Destruction: low, zucchini production is relatively sustainable, there is no known significant damage to air, water, land, soil, forests, etc. as long as pesticides have not been used, be sure to buy Non-GMO/organic, as toxic, chemical pesticides contaminate air, water, soil, etc.

Zucchini is…


Kills: none, zucchini production does not require any animals to be killed

Harms: none, zucchini production does not require any animals to be used

Indirectly kills or harms: none, no animals are indirectly killed or harmed from zucchini production as long as toxic chemicals have not been used, be sure to buy Non-GMO/organic, as pesticides harm and kill wildlife and ecosystems by contaminating soil, water, air and plants that animals eat

Zucchini is…


Health and safety: varies, overall, agriculture continues to be one of the most dangerous industries, farmworkers may be subject to dehydration, heat stroke, unprotected exposure to harmful, toxic chemicals and pesticides, unsafe machinery and clean drinking water may not always accessible

Living conditions: varies, laborers are often exploited, they may face tough working conditions including long hours in the sun and heat performing physically exhausting tasks, labor laws and rights may or may not be in place, even if worker protection exists, employer violations may go unreported, refugees and migrant workers are especially vulnerable to abuse and mistreatment, fearing consequences of job loss or deportation

Wages: varies, generally farmworkers earn meager wages, there are many cases of underpaid agricultural workers, wage theft and no overtime payment or benefits


Where does most zucchini grow?

The world’s top zucchini exporting country is Mexico, followed by Spain, USA, New Zealand, Netherlands, Portugal, Canada, Morocco, South Africa, Italy.

The USA imports the most squash in the world. For the United States market, most squash comes from Mexico. Mexico supplies 90.7% of squash imports to the United States. California produces the most squash within the nation followed by Florida, Georgia, and Michigan.

Is zucchini nutritious?

Yes! Zucchini is high in vitamin C, B6 and contains vitamin A, folate, riboflavin, thiamin, manganese, potassium, magnesium and phosphorus.

acidic foods and alkaline diet benefits that improve ph levels

zucchini is alkaline when raw and acidic when cooked.

Is zucchini alkaline or acidic?

Zucchini is alkaline when raw and acidic when cooked.

What is the pH level of zucchini?

Zucchini has a 9.0 pH level when raw and 6.0 pH level when cooked once digested.

When you eat food, it breaks down to an ash residue that can be neutral, acidic or alkaline. Minerals such as potassium, calcium, magnesium, sodium, zinc, silver, copper and iron produce an alkaline ash; whereas sulfur, phosphorus, chlorine and iodine, which are in meat, coffee, dairy and alcohol, leave an acid ash.

Going alkaline easier than ever with this: Acidic and Alkaline Foods List

zucchini is gluten free.

glutinous foods have side effects but a gluten free diet can help

Is zucchini gluten free?

Yes, zucchini is gluten free. Zucchini does not contain gluten. Zucchini is a type of vegetable, therefore making it a naturally gluten free food. 

While celiac disease may not be as rampant as many marketing trends lead us to believe, you may have a gluten sensitivity…

Celiac and gluten sensitivity symptoms are similar and may include:

There are hundreds of potential symptoms, many of which are also symptoms of other conditions.

Going gluten-free easier than ever with this: Gluten and Gluten Free Foods List

zucchini is not a common food allergen.

side effects of common food allergens like milk, wheat, soy, fish, tree nuts, peanuts, eggs and crustaceans

Is zucchini a common food allergen?

No, zucchini is not a common food allergen. Some people may experience allergic reactions to zucchini but it is relatively rare by comparison.

A group of the eight major allergenic foods, AKA the Big-8, include:

Severe food allergies can be life threatening. Following ingestion of a food allergen, a person with food allergies can experience a severe, life-threatening allergic reaction called anaphylaxis. 

Persons may still be allergic to and have serious reactions to foods other than the eight foods identified by the law.

Be aware of common dietary restrictions and food allergens with this: The Big 8 Most Common Food Allergens List

zucchini has a low water footprint.

water footprints of food and products

Does zucchini have a high or low water footprint?

Zucchini has a relatively low water footprint compared to other foods.

What is the water footprint of zucchini?

It takes 336 liters of water to produce 1 kilogram of zucchini / 40 gallons of water to produce 1 pound of zucchini.

Did you know that water is a finite, non-renewable resource? Once it’s gone, it’s gone!

How much water does it take to produce an apple? A serving of rice? A steak dinner?

We need to be aware of something referred to as a “water footprint”. That is, the amount of fresh water utilized in the production or supply of goods we consume. As it turns out it takes significantly more water to yield foods that come from animals than foods that come from plants. Imagine how much water a cow needs to consume to generate a piece of beef. Not only how much water a single cow drinks, rather all the water that went into producing the crops that the cow ate.

Find out how much water your food consumes with this: Water Footprints of Foods and Ingredients List

zucchini has a low carbon footprint.

carbon footprints of food and food emissions

Does zucchini have a high or low carbon footprint?

Zucchini has a relatively low carbon footprint compared to other foods.

What is the carbon footprint of zucchini?

It takes around 2.2 kg CO2e to produce 1 kilogram or 2.2 pounds of other kinds of vegetables, a car driving equivalent of 5 miles or 8 kilometers.

Food not only has a water footprint but also a carbon footprint, known as CO2e, which stands for carbon dioxide equivalent. Since carbon measurements are a bit more difficult to comprehend, it is common to equate CO2e to the distance which a car drives in miles or kilometers.

When calculating carbon emissions, some factors may include…

But that’s not all!

It’s best to keep the following in mind when grocery shopping:

Find out how much carbon your food emits with this: Carbon Footprints of Foods and Ingredients List

zucchini is sustainable.

sustainable shopping, for eco friendly brands and products good for the environment

Overall, is zucchini eco friendly? Is zucchini sustainable?

Zucchini production is relatively sustainable since there is no known significant damage to air, water, land, soil, forests, etc. as long as pesticides have not been used. Buy non GMO/organic, as toxic, chemical pesticides contaminate air, water, soil, etc. when using regenerative practices.

A 2018 Oxford University study – which is the most comprehensive analysis to date of the damage farming does to the planet – found that ‘avoiding meat and dairy is the single biggest way to reduce your impact on Earth’ as animal farming provides just 18% of calories but takes up 83% of our farmland.

Consuming animal products and byproducts is not environmentally friendly and is one of the worst things for the Earth. Not only is meat production wasteful, it causes enormous amounts of pollution. The industry is one of the biggest causes of climate change.

cabbage is vegan.

benefits of vegan food to eat on a vegan diet which helps save animals

Is zucchini vegan?

Yes, zucchini is vegan. Zucchini is a summer squash, a fruit vegetable and not an animal product or byproduct, therefore making it a vegan food. 

Animals of factory farming are suffering. They live in horrific conditions that often include confinement, physical abuse and unnatural environments…so much so that they need to receive antibiotics to keep from getting ill or spreading disease. Growth hormones allow all kinds of animals to become fatter faster and live short lives.

Because we cannot see for ourselves how these animals live and what they endure does not mean it isn’t happening. The meat, poultry and dairy industries do everything they can to distance us from knowing how our food comes to be in order to keep us in the dark about what we support each time we buy animal derived products and byproducts.

Go vegan for animals!

It’s the best way to help animals and it’s not as difficult as you may think. Speak for animals with your actions, for they cannot speak at all.

Going vegan is easier than ever, at a glance with this: Vegan and Non-Vegan Foods List

zucchini may or may not have labor issues and human rights concerns.

benefits of buying fair trade, labor rights, human rights and workers rights issues

Is zucchini a product with laborer concerns?

At this time there are no major concerns with zucchini production but that doesn’t mean it isn’t happening!

It’s important to stay aware of human rights concerns and worker exploitation that may come with specific brands.

Did you know the single largest employer in the world is agriculture? The labor involved behind each and every product cannot go unrecognized. 

Some known problems include workplace health and safety, child labor, gender inequality, inadequate pay, wage theft and exploitation. Workers can even experience harassment, humiliation and violence and unfair employers often fail to provide laborers with access to shade, drinking water, restrooms and breaks. Consequently, laborers can face nausea, dizziness, heat exhaustion, dehydration and heat stroke -the leading cause of farmworker death! 

Such mistreatment is like modern day slavery. Workers are often afraid to report issues because they fear it will result in losing their jobs or deportation. 

Fair trade organizations fight to ensure better social, environmental and economic standards. 

We can improve people’s lives with foods we eat every day simply by buying products that are certified fair trade. 


Agricultural marketing resource center: squash

Zucchini – SNAP-Ed Connection – USDA

Zucchini | HealthySD.gov

Adriane Marie

As an educator, author and conscious consumer advocate, I study and organize ethical info for you to quickly see how our purchases impact animals, people and the planet. I hope you find this HEALabel knowledge useful and can apply it to your life for personal and societal improvement and empowerment.