Calories in Zucchini: Per 100 g, Per Serving & Nutrition Facts
How many calories in zucchini: per 100 g and per serving
Figures are for: Zucchini, raw
| Nutrient | Per 100 g | Serving: one, 200 g |
|---|---|---|
| Calories | 17 kcal | 34 kcal |
| Energy (kilojoules) | 71 kJ | 142 kJ |
| Protein | 1.2 g | 2.4 g |
| Fat | 0.3 g | 0.6 g |
| incl. saturated | 0.1 g | 0.2 g |
| Total carbohydrates | 3.2 g | 6.4 g |
| incl. sugars | 1.7 g | 3.4 g |
| incl. fiber | 1 g | 2 g |
| Salt | 0 g | 0 g |
*Where the numbers come from
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. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
17 kcal (71 kJ) per 100 g · P/F/C 1.2/0.3/3.2 g
Serving (one, 200 g) — 34 kcal (142 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: low salt: low fiber: low
Is zucchini healthy?
Yes. On its nutrient profile, zucchini is a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Low in calories: 17 kcal per 100 g, so a serving (one, 200 g) is 34 kcal.
- Counts toward your fruit and vegetables: a 200 g serving is 50% of the 400 g a day the WHO advises.
A typical serving (one, 200 g) has 34 kcal, 2.4 g protein, 0.6 g fat and 6.4 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Zucchini is one of the lightest vegetables — over 90% water, with a little potassium and vitamin C.
protein 29%fat 17%carbs 54%
Vitamins and minerals in zucchini
Per 100 g, the standouts are vitamin C — 18 mg, 20% of the Daily Value.
| Nutrient | Per 100 g | Serving: one, 200 g | % DV |
|---|---|---|---|
| Vitamin C | 18 mg | 36 mg | 40% |
| Vitamin K | 4.3 mcg | 8.6 mcg | 7% |
| Thiamin (B1) | 0.05 mg | 0.09 mg | 8% |
| Riboflavin (B2) | 0.09 mg | 0.19 mg | 14% |
| Niacin (B3) | 0.45 mg | 0.9 mg | 6% |
| Vitamin B6 | 0.16 mg | 0.33 mg | 19% |
| Folate (B9) | 24 mcg | 48 mcg | 12% |
| Potassium | 261 mg | 522 mg | 11% |
| Magnesium | 18 mg | 36 mg | 9% |
| Phosphorus | 38 mg | 76 mg | 6% |
| Iron | 0.37 mg | 0.74 mg | 4% |
| Zinc | 0.32 mg | 0.64 mg | 6% |
| Copper | 0.05 mg | 0.11 mg | 12% |
| Manganese | 0.18 mg | 0.35 mg | 15% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Squash, summer, zucchini, includes skin, raw” (FDC ID 169291, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Zucchini calories by weight, 50–300 g
150 g of zucchini has 26 calories and 200 g has 34. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 8.5 | 0.6 / 0.2 / 1.6 | 0.5 |
| 100 g | 17 | 1.2 / 0.3 / 3.2 | 1 |
| 150 g | 26 | 1.8 / 0.5 / 4.8 | 1.5 |
| 200 g — typical serving | 34 | 2.4 / 0.6 / 6.4 | 2 |
| 250 g | 43 | 3 / 0.8 / 8 | 2.5 |
| 300 g | 51 | 3.6 / 0.9 / 9.6 | 3 |
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Zucchini: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Zucchini, boiled | 15 | 1.1 / 0.4 / 2.7 |
| Zucchini, raw | 17 | 1.2 / 0.3 / 3.2 |
| Stewed zucchini | 48 | 1.2 / 3 / 5.8 |
| Pan-fried zucchini | 88 | 1.4 / 6.5 / 7.2 |
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 |
How we count
Dishes are estimated from typical restaurant and home recipes — a specific kitchen will differ.
Zucchini: more nutrition highlights
It has 2 g of fiber per serving — roughly 8% of the 25 g a day most adults fall short of.
Zucchini: swaps and alternatives
No need to swap: zucchini already gets grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 1.7 g (red is over 22.5 g), saturated fat 0.1 g (over 5 g) and salt 0 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 200 g, a typical serving of zucchini.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Zucchini | A | 34 | 2.4 | 2 |
| Cherry Tomatoes | A | 36 | 1.8 | 2.4 |
| Cucumber | A | 30 | 1.6 | 2 |
| Tomatoes | A | 40 | 2.2 | 2.4 |
Zucchini vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Bok Choy | 13 | 1.5 / 0.2 / 2.2 |
| Celery | 14 | 0.7 / 0.2 / 3 |
| Zucchini | 17 | 1.2 / 0.3 / 3.2 |
| Romaine Lettuce | 17 | 1.2 / 0.3 / 3.3 |
| Mushrooms | 22 | 3.1 / 0.3 / 3.3 |
| Asparagus | 22 | 2.4 / 0.2 / 4 |
| Spinach | 23 | 2.9 / 0.4 / 3.6 |
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 3.2 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 6.4 g carbs.
What are the macros of zucchini?
Per 100 g: 1.2 g protein, 3.2 g carbs and 0.3 g fat. By calories that's about 29% protein, 54% carbs and 17% fat.
What vitamins and minerals are in zucchini?
Per 100 g, zucchini is richest in vitamin C (18 mg, 20% DV) — from USDA FoodData Central record 169291.
How much fiber is in zucchini?
100 g of zucchini has 1 g of fiber; a serving (one, 200 g) has 2 g — 8% of the 25 g a day the WHO recommends.
How do the calories in zucchini change with the type and cooking method?
Per 100 g it ranges from 15 kcal (zucchini, boiled) to 88 kcal (pan-fried zucchini); zucchini, raw is in between, at 17 kcal.
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