Zucchini calories and nutrition information

Zucchini nutrition information

Nutrient	Carbs 100 g	% RI*	Medium zucchini (300 g)
Energy	17 kcal71 kJ	1%	51 kcal213 kJ
Fat	0.3 g	0%	0.9 g
of which saturated fatty acids	0.1 g	1%	0.3 g
Carbs	2.1 g	1%	6.3 g
of which sugars	2.5 g	3%	7.5 g
Fiber	1 g	-	3 g
Protein	1.2 g	2%	3.6 g
Salt	0.02 g	0%	0.06 g
Water	94.8 g	-	284.4 g

* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.

How many calories are in zucchini?

Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.

Serving	Calories	Protein	Carbs	Fat
100 g	17 kcal	1.2 g	2.1 g	0.3 g
Cup of cucumber slices120 g	20 kcal	1.4 g	2.5 g	0.4 g
Small zucchini200 g	34 kcal	2.4 g	4.2 g	0.6 g
Medium zucchini300 g	51 kcal	3.6 g	6.3 g	0.9 g

Vitamins and minerals

Per 100 g, zucchini contains the most vitamin C (22% NRV), potassium (13%), and folate (12%). We show nutrients that provide at least 2% of the NRV per 100 g.

Nutrient	Carbs 100 g	% RI
Potassium	261 mg	13%
Calcium	16 mg	2%
Magnesium	18 mg	5%
Phosphorus	38 mg	5%
Iron	0.4 mg	3%
Zinc	0.3 mg	3%
Vitamin C	17.9 mg	22%
Vitamin B1 (thiamin)	0.05 mg	5%
Vitamin B2 (riboflavin)	0.09 mg	6%
Vitamin B3 (niacin)	0.5 mg	3%
Vitamin B6	0.16 mg	11%
Folate	24 µg	12%
Vitamin K	4.3 µg	6%

How zucchini compares to other foods

Zucchini has more calories per 100 g than 18% of the vegetables in our chart. Here's how foods in the vegetables category with a similar calorie content compare (kcal per 100 g):

Napa cabbage16 kcal
Canned tomatoes16 kcal
Radish16 kcal
Celery stalks16 kcal
Zucchini17 kcal
Tomato18 kcal
Sauerkraut19 kcal
Green bell pepper20 kcal
Mushrooms22 kcal

Zucchini in meal plans

You’ll find this food in ready-made meal plans for 7 days, with recipes and a shopping list:

1200-kcal meal plan - day 6: zucchini bake with ground beef and mozzarella
1500 kcal meal plan - day 2: pasta with shrimp, garlic, and zucchini
2000 kcal meal plan – day 5: roasted vegetables with feta
High-protein meal plan – day 1: chicken, vegetable, and noodle stir-fry

Recipes with this ingredient

Zucchini fritters with yogurt sauce - about 484 kcal per serving
Zucchini casserole with ground beef and mozzarella – about 492 kcal per serving
Fried eggs with zucchini and bell pepper - about 346 kcal per serving
Oven-baked chicken with zucchini, bell pepper, and olives – about 475 kcal per serving
Pasta with shrimp, garlic, and zucchini – about 530 kcal per serving
Sausage and zucchini leczo - about 453 kcal per serving

Find more ideas in recipes with calories and macros.

FAQs

How many calories are in a medium zucchini?

One medium zucchini (about 300 g) has about 51 kcal: 3.6 g protein, 6.3 g carbs, and 0.9 g fat.

How many calories are in 100 g of zucchini?

100 g of zucchini has 17 kcal (71 kJ).

How much protein is in zucchini?

Zucchini has 1.2 g of protein per 100 g, and one medium zucchini has about 3.6 g.

How many carbs are in zucchini?

100 g of zucchini contains 2.1 g of available carbs, including 2.5 g of sugars, plus 1 g of fiber.

Data source: USDA FoodData Central, SR28 database – “Squash, summer, zucchini, includes skin, raw” (NDB 11477). Polish names and serving sizes: EatSee editorial team. Values are estimates and depend on variety, size, and preparation method; for packaged products, check the label for exact information. This page is for informational purposes and does not replace advice from a doctor or dietitian. Updated: 27 October 2026. How we compile our calorie chart.