Zucchini
A quick-answer reference for raw zucchini: calories, carbs, fiber, net carbs, vitamins, minerals, and how 100 g (3.5 oz) compares with cucumber and with cooked zucchini.
Written by Victura Nutrition TeamReviewed by Victura Editorial ReviewLast updated Oct 28, 2026
Quick answer
Raw zucchini contains about 17 calories per 100 g (3.5 oz), based on USDA FoodData Central values. A cup of chopped zucchini (124 g / 4.4 oz) is roughly 21 calories, and one medium squash (196 g / 6.9 oz) is about 33 calories. Added oil or sauce usually contributes more calories than the vegetable itself.
A quick-answer reference for raw zucchini: calories, carbs, fiber, net carbs, vitamins, minerals, and how 100 g (3.5 oz) compares with cucumber and with cooked zucchini.
Key takeaways
- Raw zucchini has about 17 calories per 100 g (3.5 oz) and is roughly 95% water.
- A 100 g serving carries 3.1 g carbs, 1.0 g fiber, and about 2.1 g net carbs.
- Vitamin C (17.9 mg) and potassium (261 mg) are the standout micronutrients per 100 g.
- One cup chopped (124 g / 4.4 oz) is only about 21 calories before oil or sauce.
- Zucchini has no official glycemic index but is treated as a low-GI vegetable.
Zucchini nutrition facts per 100 g: the evidence
Research-backedQuick answer: what 100 g of zucchini gives you
Zucchini (courgette) is a summer squash that is roughly 95% water, so 100 g raw supplies about 17 calories. The table below keeps the same USDA values and scales them to the portions people actually use: 1 cup chopped and 1 medium squash.
| Nutrient | Per 100 g raw | Per 1 cup chopped (124 g / 4.4 oz) | Per 1 medium (196 g / 6.9 oz) |
|---|---|---|---|
| Energy | 17 kcal | 21 kcal | 33 kcal |
| Protein | 1.2 g (0.04 oz) | 1.5 g | 2.4 g |
| Total fat | 0.3 g | 0.4 g | 0.6 g |
| Carbohydrate | 3.1 g | 3.9 g | 6.1 g |
| Fiber | 1.0 g | 1.2 g | 2.0 g |
| Sugars | 2.5 g | 3.1 g | 4.9 g |
| Potassium | 261 mg | 324 mg | 512 mg |
| Vitamin C | 17.9 mg | 22 mg | 35 mg |
| Water | 94.8 g (3.3 oz) | 118 g | 186 g |
These figures describe raw zucchini with the skin on, which is the form used by USDA FoodData Central and by most meal-tracking databases.
Calories and macronutrients in plain numbers
Per 100 g (3.5 oz), zucchini provides 17 kcal, 1.2 g protein, 0.3 g fat, and 3.1 g carbohydrate. Fiber accounts for 1.0 g of that carbohydrate, leaving about 2.1 g of net carbs. Because water makes up 94.8 g of every 100 g, the calorie cost stays low even at generous portions.
A whole medium zucchini (196 g / 6.9 oz) lands at about 33 kcal, which is less than a single tablespoon of olive oil at roughly 119 kcal. That ratio is the main reason zucchini appears so often in volume-eating and weight-management plans.
Vitamins, minerals, and hydration
Zucchini is not a micronutrient powerhouse per bite, but it contributes useful amounts of several nutrients for very few calories.
- Vitamin C: 17.9 mg per 100 g, about 20% of the 90 mg daily value
- Potassium: 261 mg, roughly 6% of the 4,700 mg daily value
- Vitamin B6: 0.16 mg, about 10% of daily value
- Manganese: 0.18 mg, about 8% of daily value
- Folate: 24 micrograms DFE, about 6% of daily value
- Magnesium: 18 mg, about 4% of daily value
- Vitamin K: 4.3 micrograms, about 4% of daily value
Much of the vitamin C and the carotenoids sit in the skin, so peeling removes part of what makes zucchini worth eating. The high water content also supports hydration, though it should not replace drinking fluids.
Zucchini vs cucumber per 100 g
Cucumber is the closest everyday comparison because both are water-rich cucurbits with a similar calorie profile. Zucchini carries more fiber, more potassium, and considerably more vitamin C.
| Nutrient (per 100 g raw) | Zucchini | Cucumber (with peel) |
|---|---|---|
| Calories | 17 kcal | 15 kcal |
| Protein | 1.2 g (0.04 oz) | 0.7 g (0.02 oz) |
| Fat | 0.3 g | 0.1 g |
| Carbohydrate | 3.1 g | 3.6 g |
| Fiber | 1.0 g | 0.5 g |
| Net carbs | about 2.1 g | about 3.1 g |
| Key vitamins | Vitamin C 17.9 mg, vitamin B6 0.16 mg | Vitamin K 16.4 micrograms, vitamin C 2.8 mg |
| Key minerals | Potassium 261 mg, manganese 0.18 mg | Potassium 147 mg, magnesium 13 mg |
| Glycemic index | Not officially assigned; treated as low | Not officially assigned; treated as low |
| Pros | More fiber and potassium, holds up to grilling and baking | Very low calorie, crisp texture, easy raw eating |
| Cons | Bland raw, releases water when cooked | Very little protein or fiber, wilts with heat |
| Best for | Volume meals, noodles, sheet-pan dinners | Salads, sandwiches, snacking with dip |
Raw versus cooked: what actually changes
Boiling zucchini in unsalted water keeps calories almost identical at roughly 15 to 17 kcal per 100 g, but water-soluble vitamin C drops to about 12 mg per 100 g. Sautéing and roasting change the numbers mainly through added oil, since one tablespoon of oil adds about 119 kcal to the entire pan. Grilling drives off water, so 100 g of grilled zucchini is slightly more calorie-dense than 100 g raw.
Cooking method matters more than cooking itself. Steamed or grilled zucchini stays a low-calorie food; breaded, fried, or cream-baked zucchini does not.
Carbs, glycemic index, and keto fit
Zucchini has no officially assigned glycemic index in the international GI tables and is generally classified as a low-GI, non-starchy vegetable. With about 2.1 g of net carbs per 100 g, a full cup chopped (124 g / 4.4 oz) still stays under 3 g net carbs. That keeps zucchini compatible with strict keto and with carbohydrate-counted diabetic eating patterns.
The glycemic index of a food also says little about a whole meal. Pairing zucchini with protein, fat, and fiber-rich carbohydrates is what shapes the blood-glucose response, not the squash itself.
Bottom line: Raw zucchini delivers about 17 calories and 2.1 g net carbs per 100 g (3.5 oz), making it one of the most calorie-dilute vegetables you can build a meal around.
How people actually use zucchini, and how to portion it
Community insightWhere zucchini shows up in Victura meal logs
In anonymized Victura meal logs, zucchini appears most often as a low-calorie volume filler rather than a standalone vegetable. Members spiralize it as pasta, slice it into stir-fries, and grill it next to protein. It is rarely eaten plain, and the calories that matter usually come from the oil, sauce, or cheese served with it.
Portion habits that keep the numbers honest
- 1 cup chopped (124 g / 4.4 oz) is about 21 kcal and suits scrambles, soups, and sheet pans
- 1 cup spiralized (about 100 to 124 g / 3.5 to 4.4 oz) is 17 to 21 kcal, replacing 1 cup cooked pasta at roughly 200 kcal
- 1 medium squash (196 g / 6.9 oz) is about 33 kcal and fills a grill basket for two people
- 1 tablespoon olive oil (14 g / 0.5 oz) is roughly 119 kcal, more than three whole zucchini
- 1/2 cup grated and squeezed dry (about 60 g / 2.1 oz) is around 10 kcal for fritters and baked goods
Cooking swaps members repeat
- Half pasta, half zucchini noodles, so the plate still feels familiar
- Zucchini planks layered in place of lasagna sheets
- Grated and squeezed zucchini folded into ground meat for moisture
- Thick rounds brushed with oil and grilled until charred
- Diced zucchini simmered into soups to add body without cream
Squeezing grated zucchini in a clean towel for 10 minutes removes enough water that baked dishes set instead of turning soggy. Salting first speeds the process but adds sodium.
Buying and storing notes
Choose firm, heavy squash with glossy, unbroken skin; smaller ones have fewer large seeds and less spongy center. Store zucchini unwashed in the crisper drawer and use it within about a week, since it softens quickly. Cut zucchini browns fast, so prep it close to cooking time.
Where it fits in a day
At 17 kcal per 100 g, zucchini stretches a plate without stretching the calorie budget, which helps on weight-loss plans. It stays under 3 g net carbs per chopped cup, so it fits strict keto days alongside fat and protein. For diabetic eating patterns, treat zucchini as a non-starchy vegetable and keep the starchy sides and sauces in view.
See the zucchini calories and portion guide and the cucumber nutrition facts page for side-by-side numbers. The keto-friendly vegetables list shows where zucchini ranks against other low-carb options, and the net carb calculator converts your own portions in grams or cups.
References
- USDA FoodData Central: Zucchini, raw, includes skin (SR Legacy 169291)(usda)
- USDA FoodData Central: Zucchini, cooked, boiled, drained, without salt(usda)
- USDA FoodData Central: Cucumber, with peel, raw(usda)
- NIH Office of Dietary Supplements: Vitamin C fact sheet(nih_ods)
- PubMed: low energy density diets, satiety, and weight management research(pubmed)
- Harvard T.H. Chan School of Public Health: Vegetables and fruits(harvard)
Frequently asked questions
People also ask
How many calories are in 100 g of zucchini?
Raw zucchini contains about 17 calories per 100 g (3.5 oz), based on USDA FoodData Central values. A cup of chopped zucchini (124 g / 4.4 oz) is roughly 21 calories, and one medium squash (196 g / 6.9 oz) is about 33 calories. Added oil or sauce usually contributes more calories than the vegetable itself.
How many carbs are in 100 g of zucchini?
100 g of raw zucchini provides 3.1 g of total carbohydrate, including 1.0 g of fiber and about 2.5 g of naturally occurring sugars. Subtracting fiber leaves roughly 2.1 g of net carbs. A full cup chopped (124 g / 4.4 oz) stays under 3 g net carbs.
Is zucchini keto friendly?
Yes. At about 2.1 g of net carbs per 100 g, zucchini fits comfortably within a strict keto day, and a chopped cup stays under 3 g. The common pitfall is preparation: breading, flour dredges, and sweet sauces can add more carbs than the squash. Grilled, roasted, or spiralized zucchini keeps the carb count low.
Is zucchini good for weight loss?
Zucchini supports weight loss because it is about 95% water and only 17 calories per 100 g, so it adds volume to a meal for very few calories. It also supplies 1.0 g of fiber per 100 g. Weight loss still depends on total intake, and frying or loading zucchini with cheese can erase its calorie advantage.
Does cooking zucchini change its nutrition?
Boiling keeps calories almost the same, around 15 to 17 kcal per 100 g, but leaches some water-soluble vitamin C down to roughly 12 mg from 17.9 mg. Sautéing or roasting adds calories from oil, since one tablespoon of oil adds about 119 kcal to the pan. Grilling reduces water, making each 100 g slightly more concentrated.
Is zucchini healthier than cucumber?
Neither is clearly superior. Zucchini provides more fiber (1.0 g versus 0.5 g), more potassium (261 mg versus 147 mg), and far more vitamin C per 100 g. Cucumber is slightly lower in calories and is easier to eat raw in large amounts. The better choice is the one you will actually eat.
What vitamins and minerals does zucchini have per 100 g?
Per 100 g raw, zucchini supplies 17.9 mg vitamin C, 261 mg potassium, 0.16 mg vitamin B6, 24 micrograms folate, 0.18 mg manganese, 18 mg magnesium, and 4.3 micrograms vitamin K. It also provides small amounts of vitamin A and riboflavin. Keeping the skin on preserves much of the vitamin C and carotenoids.
What is the glycemic index of zucchini?
Zucchini has no officially assigned glycemic index in the international GI tables and is generally classified as a low-GI, non-starchy vegetable. Its carbohydrate load is small, at about 2.1 g net carbs per 100 g, so its effect on blood glucose is limited. Pair it with protein and fat for a balanced meal.
How many calories are in one cup of chopped zucchini?
One cup of chopped raw zucchini (124 g / 4.4 oz) has about 21 calories, 3.9 g carbs, and 1.2 g fiber. Oil, sauce, or cheese added during cooking usually contributes more calories than the zucchini itself.
Is zucchini a fruit or a vegetable?
Botanically, zucchini is a fruit because it develops from the flower and contains seeds. In nutrition and cooking it is treated as a non-starchy vegetable, which is how USDA FoodData Central and diet guidance classify it.
Does zucchini have protein?
Zucchini is low in protein at about 1.2 g per 100 g raw, or roughly 2.4 g for one medium squash (196 g / 6.9 oz). It contributes volume and micronutrients rather than meaningful protein, so pair it with a protein source.
How we review this guide
- Written by
- Victura Nutrition Team
- Reviewed by
- Victura Editorial Review
- Reference sources
- 8
- Last updated
- Oct 28, 2026
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