Zucchini: Calories, Nutrition and Health Benefits

Summarize with:

ChatGPT

Claude

AI Mode

Perplexity

One medium raw zucchini (196 g) has about 33 calories, 2.4g protein, 6.1g carbs, 2g fiber, 4.9g sugar and 0.6g fat. USDA lists raw zucchini with skin at about 17 kcal per 100 g, and it is roughly 95% water. It is a non-starchy vegetable, so the calories come mostly from what you cook it in, not from the zucchini.

Quick Nutrition Facts

Per 1 medium raw zucchini (196 g)

Nutrient	Amount
Calories	33 kcal
Protein	2.4g
Carbohydrates	6.1g
Fiber	2g
Sugars	4.9g
Fat	0.6g
Sodium	16 mg

Macronutrient Breakdown

Start NutriScan onboarding to personalize your plan

NUTRITIONIST'S INSIGHT

Zucchini and courgette are the same vegetable, and at 17 kcal per 100 g it is one of the lowest-calorie foods you can fill a plate with. A cup of sliced raw zucchini (113 g) is about 19 kcal, a medium one (196 g) about 33, and a large 300 g one about 51. Roasting or sauteing in a tablespoon of olive oil adds about 120 kcal, which is more than the zucchini itself. Keep the skin on: USDA's figures include it, and it holds much of the fiber. Zucchini is also a practical swap for pasta and rice in lower-carb meals, because 100 g has about 3g of carbs against roughly 31g in 100 g of cooked pasta.

Myth Busters

MYTH #1: Zucchini has almost no nutrients because it is mostly water.

TRUTH: It is about 95% water but still gives 2g fiber and roughly 500 mg potassium in a medium zucchini for about 33 calories. It counts toward your daily vegetable servings. USDA FoodData Central: Squash, summer, zucchini, includes skin, raw (FDC 169291, SR Legacy); NHS: 5 A Day, what counts?

MYTH #2: Zucchini is a zero-calorie food.

TRUTH: Raw zucchini is about 17 kcal per 100 g, so a medium one is about 33 kcal. It is low, not zero, and oil, cheese or breading can multiply the total several times. USDA FoodData Central: Squash, summer, zucchini, includes skin, raw (FDC 169291, SR Legacy)

MYTH #3: Zucchini raises blood sugar like pasta does.

TRUTH: It is a non-starchy vegetable with about 6g of carbs per medium zucchini, and the American Diabetes Association lists summer squash among non-starchy vegetables to eat more of. American Diabetes Association: Non-Starchy Vegetables for Blood Glucose Control; USDA FoodData Central: Squash, summer, zucchini, includes skin, raw (FDC 169291, SR Legacy)

MYTH #4: You should peel zucchini before eating it.

TRUTH: The skin is thin and edible, and USDA's figures are for zucchini with the skin on. Peeling removes some of the fiber. USDA FoodData Central: Squash, summer, zucchini, includes skin, raw (FDC 169291, SR Legacy); Harvard T.H. Chan School of Public Health, The Nutrition Source: Vegetables and Fruits

MYTH #5: Courgette and zucchini are different vegetables.

TRUTH: They are the same summer squash, Cucurbita pepo. Zucchini is the Italian-derived name used in North America and Australia, courgette is the French name used in Britain. Zucchini (courgette): history, naming and cultivation

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight Loss		About 33 kcal per medium zucchini and 17 kcal per 100 g, with 2g fiber and a lot of water for volume. Added oil and cheese are the calories to watch. USDA FoodData Central: Squash, summer, zucchini, includes skin, raw (FDC 169291, SR Legacy); Harvard T.H. Chan School of Public Health, The Nutrition Source: Vegetables and Fruits
Muscle Gain		Only 2.4g protein per medium zucchini and very few calories. It is a good side for volume but needs eggs, chicken, tofu or beans to support training. USDA FoodData Central: Squash, summer, zucchini, includes skin, raw (FDC 169291, SR Legacy)
Blood Sugar Control		About 6g carbs per medium zucchini and no starch to speak of. It is a non-starchy vegetable that the ADA says people can eat more of. American Diabetes Association: Non-Starchy Vegetables for Blood Glucose Control; USDA FoodData Central: Squash, summer, zucchini, includes skin, raw (FDC 169291, SR Legacy)
Heart Health		16 mg sodium, 0.6g fat and about 500 mg potassium per medium zucchini. Boiled, grilled or lightly roasted it fits a heart-healthy plate. USDA FoodData Central: Squash, summer, zucchini, includes skin, raw (FDC 169291, SR Legacy); Harvard T.H. Chan School of Public Health, The Nutrition Source: Vegetables and Fruits
Fiber and Gut Health		2g fiber per medium zucchini with skin is a modest amount. It helps, but beans, oats and other vegetables give more per serving. USDA FoodData Central: Squash, summer, zucchini, includes skin, raw (FDC 169291, SR Legacy); NHS: 5 A Day, what counts?

PERSONALIZED NUTRITION

Track your meals with NutriScan for personalized NutriScores based on your specific health goals!

Blood Sugar Response to Zucchini

A medium raw zucchini has about 6g of carbs, 2g of them fiber, and almost no starch, so the glucose rise is small and short. Most of the effect in a real meal comes from what is eaten with it, such as pasta, rice or bread. American Diabetes Association: Non-Starchy Vegetables for Blood Glucose Control; Harvard T.H. Chan School of Public Health, The Nutrition Source: Carbohydrates and Blood Sugar

Estimated Blood Sugar Response (1 medium zucchini, 196 g)

Modeled estimate for a person without diabetes, not a measured trace. Individual responses vary.

How to flatten the spike

Use zucchini to replace part of the pasta, rice or noodles on the plate.
Cook it with a small amount of olive oil rather than breading or frying.
Pair it with protein such as eggs, chicken, fish or tofu.
Leave the skin on for the fiber.
Take a 10 to 15 minute walk after a larger meal.

Cultural Significance

Zucchini descends from squashes first domesticated in Mexico and Central America thousands of years ago, but the zucchini itself was bred in Milan in the second half of the 19th century. The first description under that name appeared in a work published in Milan in 1901. Italian cooking made it a staple, and it spread to North America and the UK, where it is called courgette. Zucchini is a base for ratatouille, grilled vegetable plates, fritters and the spiralized noodles known as zoodles.

Compare & Substitute

Zucchini vs Similar Foods

Nutrient	Cucumber, raw with peel (1 cup sliced, 104 g)	Broccoli, raw (1 cup chopped, 91 g)	Cooked pasta (1 cup, 140 g)	Cauliflower rice, raw (1 cup, 107 g)
Calories	16 kcal	31 kcal	221 kcal	27 kcal
Protein	0.7g	2.6g	8.1g	2.1g
Carbohydrates	3.8g	6g	43.2g	5.3g
Fat	0.2g	0.3g	1.3g	0.3g

Frequently Asked Questions

How many calories are in a zucchini?

One medium raw zucchini (196 g) has about 33 calories, based on USDA data of 17 kcal per 100 g. A cup of sliced raw zucchini (113 g) is about 19 calories.

How many carbs are in zucchini?

A medium zucchini has about 6.1g of carbs, including 2g fiber and 4.9g natural sugar, so about 4g net carbs. That is why it works as a low-carb swap for pasta.

Is zucchini good for weight loss?

Yes. At about 17 kcal per 100 g it fills a plate for few calories. The oil, cheese or breading you cook it with can add more calories than the zucchini, so measure those.

Is zucchini safe for people with diabetes?

Zucchini is a non-starchy vegetable, and the American Diabetes Association encourages eating more of this group. Carbs in a medium zucchini are about 6g. What you eat with it matters more for blood sugar.

Is a courgette the same as a zucchini?

Yes. Courgette is the British and French name for the same summer squash that North Americans call zucchini.

Does cooking change the calories in zucchini?

Boiling or steaming barely changes calories per gram. Zucchini loses water as it cooks, so a cup of cooked zucchini holds more vegetable than a cup raw. Oil, butter and breadcrumbs add the extra calories.