Nutrition facts · Vegetables
Calories in Zucchini
Raw zucchini with skin has 17 calories per 100 g, and one medium zucchini (196 g) has 33 calories. Most of those calories come from carbohydrates, with 3.1 g of carbs per 100 g compared with 1.2 g of protein and just 0.3 g of fat.
Calories come from: Carbs 62% · Fat 14% · Protein 24%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 17 kcal | 1.2 g | 3.1 g | 0.3 g |
| 1 medium zucchini | 196 g | 33 kcal | 2.4 g | 6.1 g | 0.6 g |
| 1 small zucchini | 118 g | 20 kcal | 1.4 g | 3.7 g | 0.4 g |
| 1 cup, sliced | 113 g | 19 kcal | 1.4 g | 3.5 g | 0.4 g |
| 1 cup, chopped | 124 g | 21 kcal | 1.5 g | 3.9 g | 0.4 g |
Full nutrition (Per 100 g)
| Calories | 17 kcal |
|---|---|
| Protein | 1.2 g |
| Carbohydrates | 3.1 g |
| of which sugars | 2.5 g |
| Fiber | 1 g |
| Fat | 0.3 g |
| of which saturated | 0.1 g |
| Sodium | 8 mg |
What changes the calories
- Cooking oil or butter makes the biggest difference, because zucchini absorbs fat readily when sautéed, roasted or fried, and that fat's calories add to the dish.
- Cooking drives off water, so a cooked portion weighs less than the raw zucchini it came from, and calories per gram of cooked zucchini end up higher even though the total stays the same before any added fat.
- Breading, batter or cheese toppings, as in zucchini fries or gratins, add far more calories than the zucchini itself.
- Size varies a lot between zucchini, so a large one can carry noticeably more calories than the medium or small amounts listed.
Tips for logging it accurately
- Weigh zucchini raw before cooking and log that weight, since raw weight matches the nutrition values shown here.
- Log any oil, butter, cheese or breading as separate entries, because these usually contribute more calories than the zucchini.
- If you snap a photo of a zucchini dish in BerryFit, check the portion and added fats in the result and adjust them if needed.
Log Zucchini in seconds
Snap a photo of your meal or search for Zucchini in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in one zucchini?
One medium zucchini (196 g) has 33 calories and one small zucchini (118 g) has 20 calories. Larger zucchini will have more in proportion to their weight.
How many calories are in a cup of zucchini?
A cup of sliced zucchini (113 g) has 19 calories, and a cup of chopped zucchini (124 g) has 21 calories.
Is zucchini high in carbs?
Zucchini has 3.1 g of carbs per 100 g, including 1 g of fiber and 2.5 g of sugar. A medium zucchini has 6.1 g of carbs.
Does cooking zucchini change its calories?
Cooking without added fat doesn't add calories, but water loss makes the cooked zucchini weigh less, so the same calories fit in a smaller portion. Sautéing or frying adds the calories of the oil or butter it absorbs.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Squash, summer, zucchini, includes skin, raw, FDC ID 169291); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
