Calories in Zucchini: Per 100 g, Per Serving & Nutrition Facts
17 kcal per 100 g · Nutri-Score A
Serving (one, 200 g) — 34 kcal · P/F/C 1.2/0.3/2.2 g
sugar: low saturated fat: low salt: low fiber: low
Zucchini is one of the lightest vegetables — over 90% water, with a little potassium and vitamin C.
How many calories in zucchini: per 100 g and per serving
| Nutrient | Per 100 g | Serving: one, 200 g |
|---|---|---|
| Calories | 17 kcal | 34 kcal |
| Protein | 1.2 g | 2.4 g |
| Fat | 0.3 g | 0.6 g |
| incl. saturated | 0.1 g | 0.2 g |
| Carbohydrates | 2.2 g | 4.4 g |
| incl. sugars | 1.7 g | 3.4 g |
| Fiber | 1 g | 2 g |
| Salt | 0 g | 0 g |
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.
protein 29%fat 17%carbs 54%
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
Zucchini: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, fat level, oil in the pan. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Zucchini, raw | 17 | 1.2 / 0.3 / 2.2 |
| Stewed zucchini | 48 | 1.2 / 3 / 4.5 |
| Pan-fried zucchini | 88 | 1.4 / 6.5 / 6 |
Calories in dishes with zucchini
| Dish | Serving | Kcal per serving | Zucchini in it |
|---|---|---|---|
| Green shakshuka | 260 g | 309 | ≈40 g |
| Pasta primavera | 370 g | 429 | ≈40 g |
Dishes are estimated from typical restaurant and home recipes — a specific kitchen will differ.
Zucchini: nutrition highlights
It has 2 g of fiber per serving — roughly 8% of the 25 g a day most adults fall short of. It's light: 17 kcal per 100 g, so even a big serving barely moves your daily total.
On the open Nutri-Score algorithm, zucchini gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- No red flags on the traffic light: sugar, salt and saturated fat per 100 g are all within the low-to-medium range.
How much movement is one serving?
One serving (one, 200 g) is 34 kcal — roughly 11 min of easy walking or 4 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Zucchini
Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.
- Kohlrabi — 130 g, 35 kcal: +2.7 g fibre.
Zucchini vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Celery | 14 | 0.7 / 0.2 / 1.4 |
| Cucumber | 15 | 0.8 / 0.1 / 2.5 |
| Zucchini | 17 | 1.2 / 0.3 / 2.2 |
| Cherry Tomatoes | 18 | 0.9 / 0.2 / 3.9 |
| Tomatoes | 20 | 1.1 / 0.2 / 3.7 |
| Mushrooms | 22 | 3.1 / 0.3 / 2.3 |
| Asparagus | 22 | 2.4 / 0.2 / 2 |
FAQ
How many calories are in 100 g of zucchini?
100 g of zucchini has 17 calories, with 1.2 g protein, 0.3 g fat and 2.2 g carbohydrates (1 g fiber).
How many calories are in a serving of zucchini?
A serving (one, 200 g) has 34 calories: 2.4 g protein, 0.6 g fat and 4.4 g carbs.
What are the macros of zucchini?
Per 100 g: 1.2 g protein, 2.2 g carbs and 0.3 g fat. By calories that's about 29% protein, 54% carbs and 17% fat.
How long do you have to walk to burn a serving of zucchini?
About 11 min of easy walking or 4 min of cycling for a 70 kg (154 lb) person — that's the 34 calories in one serving (one, 200 g).
How do the calories in zucchini change with the type and cooking method?
Per 100 g it ranges from 17 kcal (zucchini, raw) to 88 kcal (pan-fried zucchini); zucchini, raw itself has 17 kcal.
More in vegetables
CarrotsBroccoliCauliflowerSpinachKaleEggplantBell PepperOnion