Zucchini is a type of squash that can be found in abundance in the summer months. It is similar is in size and shape to small cucumbers - not usually measuring longer than 6 inches long and 1-2 inches wide. It has just 17 calories/ serving of 100 grams. benefits. Zucchini is high in Vitamin C and lutein, so it is excellent for the eyes and helps to reduce bruising. It also cleanses the kidneys and blood vessels, preventing kidney diseases, preventing the buildup of excessive uric acid, and lowering cholesterol levels. How to use. It can be eaten raw in salads and it is also quite tasty cooked. Chop it into stews and spaghetti dishes or add it as a topping on pizza.