Calories in Zucchini
Updated July 2026 · Reviewed by CaloriesCalc Team · Source: USDA FoodData Central
🥒 Calculate Calories for Any Zucchini Weight
Nutrition Facts
* % Daily Value based on a 2,000 kcal diet.
Vitamins & Minerals — per 100g
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Vitamin C | 17.9 mg | 20% | |
| Potassium | 261 mg | 6% | |
| Vitamin B6 | 0.16 mg | 10% | |
| Manganese | 0.18 mg | 8% | |
| Folate (B9) | 24 µg | 6% | |
| Magnesium | 18 mg | 4% | |
| Vitamin K | 4.3 µg | 4% | |
| Phosphorus | 38 mg | 3% | |
| Calcium | 16 mg | 1% | |
| Iron | 0.37 mg | 2% |
Calories in Zucchini by Weight
| Weight | Calories | Carbs | Protein | Fat |
|---|
Calories in Different Zucchini Servings
| Serving | Weight | Calories | Carbs | Net Carbs | Fat |
|---|---|---|---|---|---|
| ⭐ 1 medium zucchini | 196g | 33 kcal | 6.1g | 4.2g | 0.6g |
| 1 large zucchini | 323g | 55 kcal | 10.0g | 7.0g | 1.0g |
| 1 cup sliced | 113g | 19 kcal | 3.5g | 2.4g | 0.4g |
| 1 cup spiralised | 124g | 21 kcal | 3.9g | 2.7g | 0.4g |
| 1 oz | 28g | 5 kcal | 0.9g | 0.6g | 0.1g |
Macronutrient Breakdown — per 100g
Zucchini is 95% water. Net carbs are 2.1g per 100g — extremely low. One medium zucchini spiralised into 'zoodles' has only 33 calories and 4.2g of net carbs — replacing 200+ calories and 43g of net carbs in regular pasta.
Micronutrient Highlights
Zucchini Health Benefits & Nutrition
The Ultimate Pasta Substitute — Zoodles
Spiralised zucchini ('zoodles') is the most popular low-carb pasta substitute. A medium zucchini spiralised provides 33 calories and 4.2g net carbs — replacing a typical pasta serving (200 calories, 43g net carbs). This substitution saves 167 calories and 39g of carbs per meal. Zoodles hold sauce well and have a satisfying texture when briefly sautéed (2-3 minutes maximum — longer cooking makes them watery). They provide meaningful vitamins and potassium that pasta lacks.
Blood Sugar Management
At 17 kcal per 100g and only 2.1g net carbs, zucchini has an extremely low glycemic impact. Research shows that increasing vegetable volume in meals (particularly low-GI vegetables like zucchini) reduces the overall glycemic response of the meal. Replacing starchy foods with zucchini is a practical blood sugar management strategy with substantial calorie savings.
Antioxidants — Lutein and Zeaxanthin
Zucchini, particularly with its skin, contains meaningful amounts of lutein and zeaxanthin — carotenoids that protect eye health. These accumulate in the macula and filter damaging blue light. Zucchini skin also contains chlorophyll, which has antioxidant and potential anti-cancer properties. Eating zucchini with skin preserves these phytochemicals and increases fiber content.
Digestive Health
Despite low fiber content (1g/100g), zucchini's high water content (95%) and pectin (soluble fiber) support digestive function. Pectin feeds beneficial gut bacteria and softens stools. Zucchini is one of the gentlest vegetables on the digestive system — low in FODMAPs and rarely causing gas or bloating — making it suitable for people with IBS or sensitive digestion.
Zucchini vs Other Vegetables — Calorie Comparison
Is Zucchini Suitable for Your Diet?
Related Calculators
Frequently Asked Questions
Sources
Nutrition values sourced from USDA FoodData Central. Not medical advice.