Calories in Zucchini: Nutrition Facts & Serving Sizes
Per 1 medium (196g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One medium zucchini (196g) contains just 33 calories with 2.4g of protein, 6.1g of carbs, and 0.6g of fat. Per 100g, zucchini provides 17 calories, 1.2g of protein, 3.1g of carbs, and 0.3g of fat. Zucchini is one of the lowest-calorie vegetables you can eat, making it a go-to volume food for anyone on a calorie deficit. The standout micronutrient is vitamin C at 17.9mg per 100g, covering about 20% of the daily recommended value. Zucchini also provides 0.2mg of vitamin B6 per 100g, supporting protein metabolism, and 261mg of potassium per 100g for muscle function and fluid balance. Zucchini's mild flavor and versatility make it one of the easiest vegetables to add to almost any meal. Slice it raw into salads, roast it as a side, spiralize it into zucchini noodles, or grill it alongside chicken and steak.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 large (323g) | 54.9 | 3.9g | 10g | 1g | 3.2g |
| 1 medium (196g) | 33.3 | 2.4g | 6.1g | 0.6g | 2g |
| 1 slice (10g) | 1.7 | 0.1g | 0.3g | 0g | 0.1g |
| 1 small (118g) | 20.1 | 1.4g | 3.7g | 0.4g | 1.2g |
| 1 cup, chopped (124g) | 21.1 | 1.5g | 3.8g | 0.4g | 1.2g |
| 1 cup, sliced (113g) | 19.2 | 1.4g | 3.5g | 0.3g | 1.1g |
| 100g | 17 | 1.2g | 3.1g | 0.3g | 1g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 17 | 1% |
| Protein | 1.2g | 2% |
| Total Fat | 0.3g | |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 3.1g | 1% |
| Dietary Fiber | 1g | 4% |
| Sugars | 2.5g | 5% |
| Sodium | 8mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Calcium | 16mg | 1% |
| Iron | 0.4mg | 2% |
| Potassium | 261mg | 6% |
| Vitamin A | 10mcg | 1% |
| Vitamin C | 17.9mg | 20% |
| Vitamin B6 | 0.2mg | 12% |
| Magnesium | 18mg | 4% |
| Phosphorus | 38mg | 3% |
| Zinc | 0.3mg | 3% |
| Selenium | 0.2mcg | 0% |
| Folate | 24mcg | 6% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.5mg | 3% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Zucchini
Zucchini is one of the best volume-eating vegetables available. At just 17 calories per 100g, you can eat an entire large zucchini (323g) for under 55 calories. That volume fills your stomach and triggers satiety signals without meaningfully impacting your calorie budget. For anyone in a deficit who struggles with hunger, high-volume, low-calorie foods like zucchini are essential tools.
The vitamin C content at 17.9mg per 100g supports immune function, collagen synthesis, and antioxidant defense. Intense training places oxidative stress on the body, and adequate vitamin C intake helps manage that stress and supports faster recovery.
Potassium at 261mg per 100g contributes to the daily electrolyte balance, supporting muscle contractions and preventing cramps during and after workouts. After sweating through a hard training session, electrolyte replenishment matters, and whole foods like zucchini contribute without the added sugar of sports drinks.
The 0.2mg of vitamin B6 per 100g is relevant for protein metabolism. When eating high-protein diets (1g per pound of bodyweight or more), the body uses more vitamin B6 to process amino acids. Folate at 24mcg per 100g supports cell division and DNA synthesis, important for tissue repair during recovery.
Zucchini works exceptionally well as a pasta substitute when spiralized into zucchini noodles. A full plate of zucchini noodles (300g) has only about 51 calories, compared to 300 to 400 calories for the same volume of pasta, making it a powerful calorie-saving swap when cutting weight.
Dietary Considerations
Zucchini is naturally gluten-free, vegan, dairy-free, keto-friendly, paleo, and Whole30 compliant. Per 100g it has only 3.1g of total carbs and 1g of fiber, giving just 2.1g of net carbs. This makes it one of the best vegetables for keto and low-carb eating. For weight loss, zucchini is excellent because its high water content (about 95% water) and fiber add volume and bulk to meals for almost no calories. It has essentially no fat and a negligible calorie count, so it can be eaten freely on a cut without significant calorie tracking concerns. Zucchini is easy to digest and well-tolerated by most people.
Daily Intake (100g)
100g of zucchini provides 1% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in zucchini?
Zucchini has 17 calories per 100g. A medium zucchini (196g) has about 33 calories. A large zucchini (323g) has about 55 calories. One cup of chopped zucchini (124g) has about 21 calories. Zucchini is one of the lowest-calorie vegetables available.
Is zucchini good for weight loss?
Zucchini is excellent for weight loss. At 17 calories per 100g, you can eat large portions for very few calories. It is high in water content and fiber, which adds volume and promotes fullness. It is one of the best volume-eating foods for staying full on a calorie deficit.
How much protein in zucchini?
Zucchini has 1.2g of protein per 100g. A medium zucchini (196g) provides about 2.4g of protein. While not a significant protein source, zucchini is one of the higher-protein vegetables per calorie. Always pair it with a real protein source like chicken, eggs, or beef.
Is zucchini keto-friendly?
Yes, zucchini is one of the best keto vegetables. Per 100g it has 3.1g of total carbs minus 1g of fiber, leaving just 2.1g of net carbs. You can eat generous amounts of zucchini without getting close to the typical 20 to 50g daily net carb limit on keto.
Can I use zucchini as a pasta substitute?
Yes. Spiralized zucchini (zoodles) works as a low-calorie pasta replacement. A 300g plate of zucchini noodles has about 51 calories versus 300 to 400 calories for the same volume of pasta. Pair with meat sauce, pesto, or any pasta topping. The texture is different from pasta but works well with thick sauces.
Is zucchini the same as cucumber?
No. Zucchini and cucumber look similar but are different plants. Zucchini is a type of summer squash in the Cucurbita family, while cucumber belongs to the Cucumis family. Zucchini is typically cooked while cucumber is eaten raw. Both are low in calories, but they have different flavors, textures, and culinary uses.
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