Calories in Zucchini
Nutrition Facts
How many calories are in zucchini?
A raw zucchini contains approximately 17 calories per 100 grams. The calorie value refers specifically to raw green zucchini without salt, oil, or cooking. This value corresponds to standard USDA nutritional entries for fresh, uncooked zucchini.
Zucchini contains low energy density, and this 17-calorie value includes contributions from 3.1g carbohydrates, 1.2g protein, and 0.3g fat. The weight of 100 grams represents a reliable standard portion in dietetic contexts and serves as the reference amount across food composition databases such as USDA SR Legacy and EFSA Food Composition.
Zucchini is classified as a non-starchy vegetable with low glycemic load. Foods with similar calorie values include cucumber (15 kcal/100g) and celery (16 kcal/100g). Intake of low-calorie vegetables like zucchini improves dietary volume without increasing total caloric intake, under the condition the zucchini is raw and unsalted.
Calories in 100g of zucchini?
100 grams of raw zucchini contains 17 kilocalories. This fixed value is referenced in USDA’s standard food composition tables and reflects a direct nutritional measurement of uncooked, skin-on zucchini.
The caloric content includes 3.1g of total carbohydrates, 1.2g of protein, and 0.3g of total fat. Each nutrient contributes to the final calorie count: carbohydrates give 12 kcal, proteins 5 kcal, and fats 3 kcal, based on Atwater general factors.
Among vegetables, zucchini ranks among the lowest in energy per 100g. Other vegetables with matching portion weight include radish (16 kcal/100g) and bell pepper (20 kcal/100g). The caloric value changes if the zucchini is grilled or sautéed.
How many calories in a cup of chopped zucchini?
One cup of chopped raw zucchini (approx. 124 grams) contains about 21 kilocalories. This amount refers to fresh zucchini chopped into medium pieces, uncooked and unseasoned.
The 124g cup provides 4g carbohydrates, 1.5g protein, and 0.4g fat. Each macronutrient contributes proportionally to the 21 kcal total. Nutrient weights are derived from USDA Cup Equivalents for raw vegetables.
Examples of similar portions with close values include 1 cup sliced cucumber (16 kcal) and 1 cup chopped bell pepper (30 kcal). Cup-based calorie tracking depends on precise food volume and packing density.
Zucchini calories per serving?
A standard serving of zucchini is 1 medium piece (approx. 196g), which has 33 calories. Serving size is defined by USDA MyPlate guidelines and represents one whole medium-sized zucchini.
The serving includes 6.1g carbohydrates, 2.4g protein, and 0.6g fat. This equates to approximately 24 kcal from carbohydrates, 10 kcal from protein, and 5 kcal from fat. These values are consistent across nutrition trackers like MyFitnessPal and NutritionData.
Serving-based comparisons show that zucchini has fewer calories than a medium carrot (41 kcal), and a small boiled potato (130 kcal). The total calorie count rises significantly in cooked forms like baked zucchini.
What is the calorie count of raw zucchini?
Raw zucchini contains 17 calories per 100g. This value remains constant across major food composition databases when the zucchini is fresh and unprocessed.
The raw form retains its high water content (over 94%), contributing to its low calorie density. Caloric breakdown includes 3.1g carbohydrates, 1.2g protein, and 0.3g fat. These macronutrient values align with scientific entries in the USDA and FAO food systems.
Other raw vegetables in the same energy bracket include lettuce (15 kcal/100g) and spinach (23 kcal/100g). Cooking zucchini in oil or butter significantly raises calorie content depending on added fat grams.
Zucchini calorie content per 1 medium zucchini?
One medium zucchini (approximately 196 grams) contains 33 kilocalories. The USDA defines a medium zucchini as 6.5 inches long and 2 inches in diameter, unpeeled and raw.
This medium unit contains 6.1g carbohydrates, 2.4g protein, and 0.6g fat. These nutrient totals give 33 kcal using Atwater conversion values. Macronutrient ratios are similar to other summer squash types like yellow crookneck squash (32 kcal/196g).
Zucchini in medium units is used in calorie tracking apps and recipe nutrition labels. The calorie amount remains accurate if the zucchini is fresh and sliced raw without toppings or oil.
Is zucchini low in calories compared to cucumber?
Zucchini is lower in calories than cucumber. Zucchini contains 17 kcal per 100g. Cucumber contains 16 kcal per 100g.
Zucchini and cucumber both belong to the Cucurbitaceae family. Zucchini has higher dietary fiber than cucumber. Zucchini provides 1.1g fiber per 100g, cucumber provides 0.5g fiber per 100g. Zucchini contributes slightly more to satiety due to fiber.
Zucchini delivers more vitamin C and potassium than cucumber. Zucchini offers 17 mg vitamin C and 261 mg potassium per 100g. Cucumber contains 2.8 mg vitamin C and 147 mg potassium per 100g. Zucchini has lower calories when considering fiber and vitamin yield per kcal.
Which has fewer calories: zucchini or eggplant?
Zucchini has fewer calories than eggplant. Zucchini contains 17 kcal per 100g. Eggplant contains 25 kcal per 100g.
Zucchini and eggplant differ in macronutrient ratios. Zucchini has lower carbohydrate content at 3.1g per 100g. Eggplant contains 5.9g carbohydrates per 100g. Zucchini contains fewer total digestible nutrients per gram.
Zucchini has higher water percentage than eggplant. Zucchini is 94.8% water, eggplant is 92.3% water. Higher water percentage in zucchini explains the lower energy density. Zucchini is lower calorie if choosing based on energy per unit weight.
Are zucchini lower in calories than potatoes?
Zucchini is lower in calories than potatoes. Zucchini has 17 kcal per 100g. Boiled potatoes contain 87 kcal per 100g.
Zucchini has lower starch content than potatoes. Zucchini contains 1.2g sugar and 3.1g total carbs per 100g. Potatoes contain 0.8g sugar and 20g total carbs per 100g. Zucchini has negligible glycemic load in comparison.
Zucchini and potatoes differ in energy composition. Zucchini has lower fat and protein than potatoes. Potatoes provide 1.9g protein and 0.1g fat per 100g. Zucchini provides 1.2g protein and 0.3g fat per 100g. Zucchini remains the lower-calorie option in most cooking forms.
Zucchini vs squash calories?
Zucchini has slightly fewer calories than yellow summer squash. Zucchini contains 17 kcal per 100g. Yellow squash contains 18 kcal per 100g.
Zucchini and yellow squash differ in sugar and fiber. Zucchini has 2.2g sugar and 1.1g fiber per 100g. Yellow squash has 1.7g sugar and 1.2g fiber per 100g. Caloric difference remains minimal but consistent in raw state.
Zucchini and yellow squash share near-identical water content. Zucchini is 94.8% water, yellow squash is 94.6%. Texture and taste differ, but calorie count is nearly equal. Zucchini is slightly lower in calories if consumed raw or steamed.
Zucchini calorie content per 1 medium zucchini?
One medium zucchini contains 33 kcal. This is based on an average medium zucchini weighing 196g.
Zucchini calorie value scales with weight. Small zucchini (118g) provides 20 kcal. Large zucchini (323g) provides 55 kcal. USDA standard defines medium zucchini as approximately 196g.
One medium zucchini delivers 6.6g carbohydrates, 2.4g protein, and 0.6g fat. Water content in zucchini exceeds 94%. Zucchini remains a low-calorie vegetable regardless of size or preparation.
