Source: USDA FoodData Central · Raw · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| 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% |
| Weight | Calories | Carbs | Protein | Fat |
|---|
| 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 |
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.
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.
At 17 kcal per 100g and only 2.1g net carbs, zucchini has an extremely low glycemic impact. Research suggests 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.
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 Antioxidant support properties. Eating zucchini with skin preserves these phytochemicals and increases fiber content.
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.
Nutrition values sourced from USDA FoodData Central. Not medical advice.