Welcome to the iron content in 8 different types of zucchini, ranging from 0.79 to 0.37 mg per 100g. The basic value from the general description of zucchini is Squash, zucchini, baby, raw which in 100g contains 0.79 mg of iron. As a source of iron, this corresponds to 6 % of the Recommended Daily Allowance or RDA. For this serving in your diet, the amount of Calories is 21 kcal (1% RDA), the amount of Protein is 2.71 g (5% RDA), the amount of Fat is 0.4 g (1% RDA) and the amount of Carbohydrate is 3.11 g (2% RDA).

For the food Squash, zucchini, baby, raw the typical serving size is 1 large (or 16 g) which contains 0.13 mg of Iron. The precentage of the recommended daily value for this serving is 1 %. For this serving the Calories content is 3.36 kcal, the Protein content is 0.43 g, the Fat content is 0.06 g and the Carbohydrate content is 0.5 g.

This list of 8 types of zucchini, is brought to you by www.dietandfitnesstoday.com and ranges from Squash, zucchini, baby, raw through to Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt where all food items are ranked by the content or amount per 100g. The nutritional iron content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much iron in zucchini.

Iron Levels

The level of iron can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total number of frozen food items is 3. The highest amount of iron from the 3 frozen items is in Squash, summer, zucchini, includes skin, frozen, unprepared where the iron content is 0.51 mg per 100g. The number of food items classified as canned is 1 item. The highest amount of iron from the 1 canned items is in Squash, summer, zucchini, italian style, canned where the level is 0.68 mg per 100g.The total food items which are raw is 2 items. The highest amount of iron from the 2 raw items is in Squash, zucchini, baby, raw where the content is 0.79 mg per 100g. The number of food items which are cooked are 4 items. The highest amount of iron from the 4 cooked items is in Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt where the amount is 0.48 mg per 100g. Comparing raw and cooked zucchini shows that cooking can change the levels of iron by 0.31 mg in a 100g serving.

The list below gives the total iron content in the 8 items from the general description 'zucchini' each of which show the iron amount as well as Calories, Protein, Fat and Carbohydrate. The top 8 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

zucchini iron per 100g

Average Content for zucchini

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of zucchini, based on the list below of 8 different items under the general description of zucchini, is 0.51 mg of iron. This average value corresponds to 3.64 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Calories is 18.13 kcal, the average amount of Protein is 1.34 g, the average amount of Fat is 0.24 g and the average amount of Carbohydrate is 3.57 g.

Median Amount

The median value of Iron is found in Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt which in 100g contains 0.48 mg of Iron. This corresponds to 3 % of the recommended daily allowance. For this serving the amount of Calories is 17 kcal, the amount of Protein is 1.15 g, the amount of Fat is 0.13 g and the amount of Carbohydrate is 3.56 g.

Highest iron Content per 100g

Using the list below for the 8 different zucchini nutrition entries in our database, the highest amount of iron is found in Squash, zucchini, baby, raw which contains 0.79 mg of iron per 100g. The associated percentage of RDA is 6 %. For this 100g serving the Calories content is 21 kcal, the Protein content is 2.71 g, the Fat content is 0.4 g, the Carbohydrate content is 3.11 g.

The lowest amount of iron is in Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt which in 100g contains 0.37 mg of iron. This gives as percentage of the recommended daily allowance 3 % of the RDA. For this 100g serving the amount of Calories is 15 kcal, the amount of Protein is 1.14 g, the amount of Fat is 0.36 g, the amount of Carbohydrate is 2.69 g.

The difference between the highest and lowest values gives a iron range of 0.42 mg per 100g. The range for the other nutrients are as follows; 6 kcal for Calories, 1.57 g for Protein, 0.04 g for Fat, 0.42 g for Carbohydrate.

Highest Amount of iron per Serving

Please remember that the above gives an accurate value in 100g for high iron foods in your diet. For example 100g of Squash, zucchini, baby, raw contains 0.79 mg of iron. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the iron nutritional content.

The food with the highest iron content per typical serving is Squash, summer, zucchini, italian style, canned which contains 1.54 mg in 1 cup (or 227 g). The precentage of the recommended daily value for this serving is 11 %. For this serving the Calories content is 65.83 kcal, the Protein content is 2.34 g, the Fat content is 0.25 g and the Carbohydrate content is 15.55 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing iron which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods high in iron.


Zucchini List, iron Content per 100g

1. Squash, zucchini, baby, raw - Iron
  Iron (%RDA)Calories (%RDA)Carbohydrate (%RDA)Fat (%RDA)Protein (%RDA)
  For a 100g serving :
  0.79 mg (6%)21 kcal (1%)3.11 g (2%)0.4 g (1%)2.71 g (5%)
  Typical Serving size of 1 large (or 16g):
   0.13 mg (1%) 3.36 kcal (0%) 0.5 g (0%) 0.06 g (0%) 0.43 g (1%)
  Other serving sizes 1 medium (or 11g):
  0.09 mg (1%) 2.31 kcal (0%) 0.34 g (0%) 0.04 g (0%) 0.3 g (1%)
2. Squash, summer, zucchini, italian style, canned - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.68 mg (5%)29 kcal (1%)6.85 g (5%)0.11 g (0%)1.03 g (2%)
  Typical Serving size of 1 cup (or 227g):
   1.54 mg (11%) 65.83 kcal (3%) 15.55 g (12%) 0.25 g (0%) 2.34 g (5%)
3. Squash, summer, zucchini, includes skin, frozen, unprepared - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.51 mg (4%)17 kcal (1%)3.59 g (3%)0.13 g (0%)1.16 g (2%)
  Typical Serving size of 1 package (10 oz) (or 284g):
   1.45 mg (10%) 48.28 kcal (2%) 10.2 g (8%) 0.37 g (1%) 3.29 g (7%)
  Other serving sizes 1 package (3 lb) (or 1361g):
  6.94 mg (50%) 231.37 kcal (12%) 48.86 g (38%) 1.77 g (3%) 15.79 g (32%)
4. Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.48 mg (3%)17 kcal (1%)3.56 g (3%)0.13 g (0%)1.15 g (2%)
  Typical Serving size of 1 cup (or 223g):
   1.07 mg (8%) 37.91 kcal (2%) 7.94 g (6%) 0.29 g (0%) 2.56 g (5%)
5. Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.48 mg (3%)14 kcal (1%)2.97 g (2%)0.13 g (0%)1.15 g (2%)
  Typical Serving size of 1 cup (or 223g):
   1.07 mg (8%) 31.22 kcal (2%) 6.62 g (5%) 0.29 g (0%) 2.56 g (5%)
6. Squash, summer, zucchini, includes skin, raw - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.37 mg (3%)17 kcal (1%)3.11 g (2%)0.32 g (0%)1.21 g (2%)
  Typical Serving size of 1 cup and chopped (or 124g):
   0.46 mg (3%) 21.08 kcal (1%) 3.86 g (3%) 0.4 g (1%) 1.5 g (3%)
  Other serving sizes 1 cup and sliced (or 113g):
  0.42 mg (3%) 19.21 kcal (1%) 3.51 g (3%) 0.36 g (1%) 1.37 g (3%)
  Other serving sizes 1 large (or 323g):
  1.2 mg (9%) 54.91 kcal (3%) 10.05 g (8%) 1.03 g (2%) 3.91 g (8%)
  Other serving sizes 1 medium (or 196g):
  0.73 mg (5%) 33.32 kcal (2%) 6.1 g (5%) 0.63 g (1%) 2.37 g (5%)
  Other serving sizes 1 slice (or 9.9g):
  0.04 mg (0%) 1.68 kcal (0%) 0.31 g (0%) 0.03 g (0%) 0.12 g (0%)
  Other serving sizes 1 small (or 118g):
  0.44 mg (3%) 20.06 kcal (1%) 3.67 g (3%) 0.38 g (1%) 1.43 g (3%)
7. Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.37 mg (3%)15 kcal (1%)2.69 g (2%)0.36 g (1%)1.14 g (2%)
  Typical Serving size of 1 cup and sliced (or 180g):
   0.67 mg (5%) 27 kcal (1%) 4.84 g (4%) 0.65 g (1%) 2.05 g (4%)
  Other serving sizes .5 cup and mashed (or 120g):
  0.44 mg (3%) 18 kcal (1%) 3.23 g (2%) 0.43 g (1%) 1.37 g (3%)
8. Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.37 mg (3%)15 kcal (1%)2.69 g (2%)0.36 g (1%)1.14 g (2%)
  Typical Serving size of .5 cup slices (or 90g):
   0.33 mg (2%) 13.5 kcal (1%) 2.42 g (2%) 0.32 g (0%) 1.03 g (2%)