potassium in zucchini information and values per serving and 100g

Welcome to the nutritional potassium content in 8 different types of zucchini, ranging from 459 mg to 194 mg per 100g. The basic type of zucchini is Squash, zucchini, baby, raw which in 100g contains 459 mg of potassium.

The total recommended daily allowance or RDA for potassium is 4700 mg. For the 100g serving of Squash, zucchini, baby, raw, the RDA potassium percentage is 10 %. Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Squash, zucchini, baby, raw has a nutritional value score of 36 out of 100.Comparing the potassium content and the nutritional density in 100g for Squash, zucchini, baby, raw; We class this as a medium to low potassium content item.In terms of overall nutritional value we class this as an item with a high nutritional density value.

This food profile is part of our list of food and drinks under the general group Vegetables and Vegetable Products.Other important and potassium related nutrients are Calories, Sodium, Protein, Fat and Carbohydrate. For this serving in your diet, the amount of Calories is 21 kcal (1% RDA), the amount of Sodium is 3 mg, 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). The nutritional content and facts for 100g, which includes Calories, Sodium, Protein, Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the potassium content in zucchini.

potassium and nutrition facts in zucchini per 100g

Comparing potassium in zucchini vs a banana

The amount of potassium in a banana is 358 mg per 100g.As potassium percentage of the RDA this is 8 %. Comparing with Squash, zucchini, baby, raw, in 100g contains 459 mg of potassium. As a percentage of the RDA this is 10 %. Therefore, Squash, zucchini, baby, raw has 101 mg more potassium than a banana. In terms of potassium percentage this is 28 % more potassium. A banana has an overall nutritional value score of 16 out of 100, whereas Squash, zucchini, baby, raw has a nutritional value score of 36 out of 100.

Amount of potassium per 100 Calories

100 calories of squash, zucchini, baby, raw is a serving size of 4.76 g, and the amount of Potassium is 2185.71 mg. Other important and related nutrients and macronutrients such as Protein, in 100 Calories are as follows; Sodium 14.29 mg , Protein 12.9 g , Fat 1.9 g , Carbohydrate 14.81 g .

Content per Typical Serving Size 1 large (or 16 g)

For the food Squash, zucchini, baby, raw the typical serving size is 1 large (or 16 g) which contains 73.44 mg of Potassium. The potassium percentage of the recommended daily value for this serving is 2 %.

To give 100% of the RDA, 50.0 servings of the typical serving size 1 large (or 16 g) give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 3.36 kcal, the Sodium content is 0.48 mg, the Protein content is 0.43 g, the Fat content is 0.06 g and the Carbohydrate content is 0.5 g. This data is shown in the graph below for the typical serving of potassium and the related and important nutritional values.potassium and nutritional content in zucchini

The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 1 large or 16 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 1.0 (kcal).The number of calories from Fat is 0.5 (kcal).The total calories from carbohydrate is 1.8 (kcal).

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, frozen, cooked, boiled, drained, with salt where all food items are ranked by the content or amount per 100g. The nutritional potassium 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 potassium in zucchini.

Milligrams of potassium in zucchini (per 100g)

The list below gives the total potassium content in the 8 items from the general description 'zucchini' each of which show the potassium amount as well as Calories, Sodium, 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 potassium per 100g

The recommended daily allowance for potassium is actually an adequate intake. The RDA for all of the nutrition data listed on this page is for 4.7g per day which is for males and females between the ages of 14 and 70+. For children between the ages of 1-3 years it is 3.0g, for children between the ages of 4-8 years it is 3.8g, and for children between the ages of 9-13 years it is 4.5g. For women during lactation between the ages of 19-50 years the level is slightly higher at 5.1g.

The level of potassium 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 potassium from the 3 frozen items is in Squash, summer, zucchini, includes skin, frozen, unprepared where the potassium content is 218 mg per 100g. The number of food items classified as canned is 1 item. The highest amount of potassium from the 1 canned items is in Squash, summer, zucchini, italian style, canned where the level is 274 mg per 100g.The total food items which are raw is 2 items. The highest amount of potassium from the 2 raw items is in Squash, zucchini, baby, raw where the content is 459 mg per 100g. The number of food items which are cooked are 4 items. The highest amount of potassium from the 4 cooked items is in Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt where the amount is 264 mg per 100g. Comparing raw and cooked zucchini shows that cooking can change the levels of potassium by 195 mg in a 100g serving.

Average Content for zucchini

The average (or more correctly the arithmetic mean) amount of potassium contained in 100g of zucchini, based on the list below of 8 different items under the general description of zucchini, is 266.00 mg of potassium. This average value corresponds to 5.66 % 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 Sodium is 108.63 mg, 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 g.

Median Amount

The median value of Potassium is found in Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt which in 100g contains 264 mg of Potassium. This corresponds to 6 % of the recommended daily allowance. For this serving the amount of Calories is 15 kcal, the amount of Sodium is 239 mg, the amount of Protein is 1.14 g, the amount of Fat is 0.36 g and the amount of Carbohydrate is 2.69 g.

Highest potassium Content per 100g

Using the list below for the 8 different zucchini nutrition entries in our database, the highest amount of potassium is found in Squash, zucchini, baby, raw which contains 459 mg of potassium per 100g. The associated percentage of RDA is 10 %. For this 100g serving the Calories content is 21 kcal, the Sodium content is 3 mg, 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 potassium is in Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt which in 100g contains 194 mg of potassium. This gives as percentage of the recommended daily allowance 4 % of the RDA. For this 100g serving the amount of Calories is 14 kcal, the amount of Sodium is 238 mg, the amount of Protein is 1.15 g, the amount of Fat is 0.13 g, the amount of Carbohydrate is 2.97 g.

The difference between the highest and lowest values gives a potassium range of 265 mg per 100g. The range for the other nutrients are as follows; 7 kcal for Calories, 235 mg for Sodium, 1.56 g for Protein, 0.27 g for Fat, 0 g for Carbohydrate.

Highest Amount of potassium per Serving

Please remember that the above gives an accurate value in 100g for high potassium foods in your diet. For example 100g of Squash, zucchini, baby, raw contains 459 mg of potassium. 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 potassium nutritional content.

The food with the highest potassium content per typical serving is Squash, summer, zucchini, italian style, canned which contains 621.98 mg in 1 cup (or 227 g). The percentage of the recommended daily value for this serving is 13 %. For this serving the Calories content is 65.83 kcal, the Sodium content is 848.98 mg, 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 potassium 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 with a high potassium content.


Zucchini List, potassium Content per 100g

1. Squash, zucchini, baby, raw - Potassium
  Nutritional Value : 36 / 100     food group - Vegetables and Vegetable Products
  Potassium
(%RDA)
Calories
(%RDA)
Sodium
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  Profile for a 100g serving :
  459 mg (10%)21 kcal (1%)3 mg (0%)3.11 g (2%)0.4 g (1%)2.71 g (5%)
  Typical Serving size of 1 large (or 16g):
   73.44 mg (2%) 3.36 kcal (0%) 0.48 mg (0%) 0.5 g (0%) 0.06 g (0%) 0.43 g (1%)
  Other serving sizes 1 medium (or 11g):
  50.49 mg (1%) 2.31 kcal (0%) 0.33 mg (0%) 0.34 g (0%) 0.04 g (0%) 0.3 g (1%)
2. Squash, summer, zucchini, italian style, canned - Potassium
  Nutritional Value : 17 / 100     food group - Vegetables and Vegetable Products
  Potassium Calories Sodium Carbohydrate Fat Protein
  Profile for a 100g serving :
  274 mg (6%)29 kcal (1%)374 mg (23%)6.85 g (5%)0.11 g (0%)1.03 g (2%)
  Typical Serving size of 1 cup (or 227g):
   621.98 mg (13%) 65.83 kcal (3%) 848.98 mg (53%) 15.55 g (12%) 0.25 g (0%) 2.34 g (4%)
3. Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt - Potassium
  Nutritional Value : 37 / 100     food group - Vegetables and Vegetable Products
  Potassium Calories Sodium Carbohydrate Fat Protein
  Profile for a 100g serving :
  264 mg (6%)15 kcal (1%)3 mg (0%)2.69 g (2%)0.36 g (1%)1.14 g (2%)
  Typical Serving size of 1 cup and sliced (or 180g):
   475.2 mg (10%) 27 kcal (1%) 5.4 mg (0%) 4.84 g (4%) 0.65 g (1%) 2.05 g (4%)
  Other serving sizes .5 cup and mashed (or 120g):
  316.8 mg (7%) 18 kcal (1%) 3.6 mg (0%) 3.23 g (2%) 0.43 g (1%) 1.37 g (2%)
4. Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt - Potassium
  Nutritional Value : 36 / 100     food group - Vegetables and Vegetable Products
  Potassium Calories Sodium Carbohydrate Fat Protein
  Profile for a 100g serving :
  264 mg (6%)15 kcal (1%)239 mg (15%)2.69 g (2%)0.36 g (1%)1.14 g (2%)
  Typical Serving size of .5 cup slices (or 90g):
   237.6 mg (5%) 13.5 kcal (1%) 215.1 mg (13%) 2.42 g (2%) 0.32 g (0%) 1.03 g (2%)
  Other serving sizes .5 cup and mashed (or 120g):
  316.8 mg (7%) 18 kcal (1%) 286.8 mg (18%) 3.23 g (2%) 0.43 g (1%) 1.37 g (2%)
5. Squash, summer, zucchini, includes skin, raw - Potassium
  Nutritional Value : 31 / 100     food group - Vegetables and Vegetable Products
  Potassium Calories Sodium Carbohydrate Fat Protein
  Profile for a 100g serving :
  261 mg (6%)17 kcal (1%)8 mg (1%)3.11 g (2%)0.32 g (0%)1.21 g (2%)
  Typical Serving size of 1 cup and chopped (or 124g):
   323.64 mg (7%) 21.08 kcal (1%) 9.92 mg (1%) 3.86 g (3%) 0.4 g (1%) 1.5 g (3%)
  Other serving sizes 1 cup and sliced (or 113g):
  294.93 mg (6%) 19.21 kcal (1%) 9.04 mg (1%) 3.51 g (3%) 0.36 g (1%) 1.37 g (2%)
  Other serving sizes 1 large (or 323g):
  843.03 mg (18%) 54.91 kcal (3%) 25.84 mg (2%) 10.05 g (8%) 1.03 g (2%) 3.91 g (7%)
  Other serving sizes 1 medium (or 196g):
  511.56 mg (11%) 33.32 kcal (2%) 15.68 mg (1%) 6.1 g (5%) 0.63 g (1%) 2.37 g (4%)
  Other serving sizes 1 slice (or 9.9g):
  25.84 mg (1%) 1.68 kcal (0%) 0.79 mg (0%) 0.31 g (0%) 0.03 g (0%) 0.12 g (0%)
  Other serving sizes 1 small (or 118g):
  307.98 mg (7%) 20.06 kcal (1%) 9.44 mg (1%) 3.67 g (3%) 0.38 g (1%) 1.43 g (3%)
6. Squash, summer, zucchini, includes skin, frozen, unprepared - Potassium
  Nutritional Value : 24 / 100     food group - Vegetables and Vegetable Products
  Potassium Calories Sodium Carbohydrate Fat Protein
  Profile for a 100g serving :
  218 mg (5%)17 kcal (1%)2 mg (0%)3.59 g (3%)0.13 g (0%)1.16 g (2%)
  Typical Serving size of 1 package (10 oz) (or 284g):
   619.12 mg (13%) 48.28 kcal (2%) 5.68 mg (0%) 10.2 g (8%) 0.37 g (1%) 3.29 g (6%)
  Other serving sizes 1 package (3 lb) (or 1361g):
  2966.98 mg (63%) 231.37 kcal (12%) 27.22 mg (2%) 48.86 g (38%) 1.77 g (3%) 15.79 g (28%)
7. Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt - Potassium
  Nutritional Value : 23 / 100     food group - Vegetables and Vegetable Products
  Potassium Calories Sodium Carbohydrate Fat Protein
  Profile for a 100g serving :
  194 mg (4%)17 kcal (1%)2 mg (0%)3.56 g (3%)0.13 g (0%)1.15 g (2%)
  Typical Serving size of 1 cup (or 223g):
   432.62 mg (9%) 37.91 kcal (2%) 4.46 mg (0%) 7.94 g (6%) 0.29 g (0%) 2.56 g (5%)






potassium and Nutrition Facts - Top 201 Foods

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate

Breakfast Cereal

granola, cheerios, oatmeal

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats