How Many Calories in Zucchini? Nutrition & Macros
A medium zucchini (196 g) has 33 calories
Protein 2.4g · Carbs 6.1g · Fat 0.6g
Zucchini is one of the lowest-calorie vegetables you can eat, with just 17 kcal per 100 g and only about 2 g of net carbs (3.11 g total carbs minus 1.0 g fiber). Despite its mild flavor, it delivers a solid dose of potassium (261 mg), vitamin C (17.9 mg), and vitamin B6 (0.16 mg) per 100 g. Its versatility makes it a staple in keto cooking — spiralized into 'zoodles' as a pasta substitute, grilled, sauteed, or stuffed. Here is everything you need to know about zucchini calories and macros, based on USDA data. Zucchini is roughly 95% water by weight.
71 kJ · per 100g · Water: 94.79 g
Calorie Calculator: Zucchini (Raw)
196 g Zucchini (Raw) contains 33 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 medium (196 g) | 33 kcal | 2.4g | 6.1g | 0.6g |
| 1 cup sliced (113 g) | 19 kcal | 1.4g | 3.5g | 0.4g |
| 100 grams | 17 kcal | 1.2g | 3.1g | 0.3g |
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Zucchini (Raw) — Nutrition Facts
| Zucchini (Raw) | per 100g |
|---|---|
| Calories | 17 kcal |
| Protein | 1.21 g |
| Fat | 0.32 g |
| Carbs | 3.11 g |
| Fiber | 1 g |
| Sugar | 2.5 g |
| Sodium | 8 mg |
| Potassium | 261 mg |
| Magnesium | 18 mg |
| Phosphorus | 38 mg |
| Vitamin C | 17.9 mg |
| Vitamin B6 | 0.16 mg |
| Folate | 24 mcg |
| Manganese | 0.18 mg |
| Water | 94.79 g |
Source: USDA FoodData Central (FDC ID: 169291) · Data verified April 2026
Variations
Raw (default)
17 kcal per 100 g. The lowest-calorie preparation — maximum vitamin C (17.9 mg) and potassium (261 mg) retention. Best raw in salads, as sticks with hummus, or spiralized into cold zoodle salads. About 2 g net carbs per 100 g.
Grilled / sauteed (with oil)
Approximately 24 kcal per 100 g (with minimal oil). Adding a teaspoon of olive oil per serving increases calories by about 40 kcal. Grilling caramelizes natural sugars and brings out a nutty, slightly sweet flavor. Vitamin C drops slightly during cooking but potassium and fiber are fully retained. A popular keto side dish — high volume, low carbs.
Spiralized / zoodles
Same 17 kcal per 100 g when raw. The most popular keto pasta substitute — spiralized zucchini mimics spaghetti texture with a fraction of the carbs (2 g net vs 31 g in pasta). Can be served raw, lightly sauteed (1–2 min), or blanched. Pairs well with pesto, bolognese, or garlic butter. Avoid overcooking — zoodles release water quickly.
Stuffed zucchini (reference)
80–120 kcal per 100 g depending on the filling. Halved zucchini filled with ground meat, cheese, or rice is a popular meal prep option. The zucchini shell itself adds minimal calories (17 kcal per 100 g) — most calories come from the filling. For a keto version, use ground meat + cheese without rice. A stuffed half (about 250 g total) typically has 200–300 kcal.
Dietary Perspectives
For Weight Loss
Zucchini is a dieter's dream at just 17 kcal per 100 g — you can eat a whole medium zucchini (196 g) for only 33 calories. Its high water content (95%) and fiber (1.0 g) provide volume and satiety with virtually no caloric cost. Spiralized into zoodles, it replaces pasta while cutting calories by over 90%. Add zucchini to stir-fries, soups, or omelets to bulk up meals without adding significant calories. One of the best foods for volume eating on a calorie deficit.
For Athletic Performance
Zucchini provides excellent hydration (95% water) and potassium (261 mg per 100 g) — important for athletes managing electrolyte balance. At only 17 kcal per 100 g, it is a low-energy-density food best used as a side dish rather than a primary fuel source. The 1.21 g of protein per 100 g is minimal, so pair with lean protein post-workout. Vitamin B6 (0.16 mg) supports amino acid metabolism. Zucchini works well in pre-competition meals for hydration without heaviness.
For Keto
Zucchini is arguably the single best vegetable for keto. Per 100 g: 3.11 g total carbs minus 1.0 g fiber = only about 2 g net carbs. A full medium zucchini (196 g) has just 4 g net carbs — you can eat generous portions without worrying about your carb limit. Spiralized into zoodles, it is the #1 pasta substitute in the keto community. Extremely versatile: grilled, sauteed, stuffed with meat and cheese, baked into chips, or added to keto casseroles. The mild flavor absorbs sauces and seasonings well.
Frequently Asked Questions
How many calories are in a zucchini?
A medium raw zucchini (196 g) contains about 33 calories. Per 100 g, raw zucchini has only 17 calories — among the lowest of any vegetable, comparable to cucumber (15 kcal) and lower than broccoli (34 kcal). The extremely low calorie count comes from its high water content (about 95%) and minimal fat (0.32 g per 100 g).
Is zucchini keto-friendly?
Zucchini is one of the most keto-friendly vegetables available. Per 100 g it has 3.11 g total carbs minus 1.0 g fiber = about 2 g net carbs. A full medium zucchini (196 g) has only about 4 g net carbs — easily fits within a 20 g daily limit. Spiralized into zoodles, it is the go-to pasta substitute on keto, adding volume and texture without significant carbs.
What are zoodles and how do they compare to pasta?
Zoodles are zucchini spiralized into noodle-like strands. Per 100 g, raw zoodles have the same nutrition as raw zucchini: 17 kcal and about 2 g net carbs. By comparison, cooked pasta has about 157 kcal and 31 g carbs per 100 g — roughly 9 times more calories and 15 times more carbs. Zoodles are best served lightly sauteed (1–2 minutes) to avoid becoming watery.
Is raw zucchini safe to eat?
Yes, raw zucchini is perfectly safe and nutritious. It retains maximum vitamin C (17.9 mg per 100 g), which partially degrades during cooking. Raw zucchini works well sliced thin in salads, cut into sticks with dip, or spiralized into cold zoodle salads. The texture is crisp and the flavor mild, similar to cucumber but slightly firmer.
Zucchini vs cucumber — what is the difference?
Both are low-calorie, high-water vegetables, but they differ slightly: zucchini has 17 kcal per 100 g vs cucumber at 15 kcal. Zucchini has more protein (1.21 g vs 0.65 g), more potassium (261 mg vs 147 mg), and more vitamin C (17.9 mg vs 2.8 mg). Zucchini is typically cooked (grilled, sauteed, baked), while cucumber is usually eaten raw. Nutritionally, both are excellent low-carb, hydrating choices.
How should I cook zucchini to keep calories low?
Raw or steamed zucchini stays at 17 kcal per 100 g. Grilling or sauteing with a teaspoon of olive oil adds about 40 kcal, bringing the total to roughly 24 kcal per 100 g of cooked zucchini. Avoid deep frying or breading, which can increase calories to 100+ kcal per 100 g. For the lowest calories, spiralize into zoodles and serve raw or lightly blanched.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Zucchini (Raw) | 17 | 1.21g | 3.11g | 0.32g |
| Cucumber | 15 | 0.65g | 3.63g | 0.11g |
| Broccoli | 34 | 2.82g | 6.64g | 0.37g |
| Bell Pepper (Red, Raw) | 26 | 0.99g | 6.03g | 0.3g |
| Spinach (Raw) | 23 | 2.86g | 3.63g | 0.39g |
per 100g
Per 100 g, raw zucchini has just 17 kcal with 1.21 g of protein, 0.32 g of fat, and 3.11 g of carbs (1.0 g fiber, about 2 g net carbs). It is one of the lowest-calorie vegetables — comparable to cucumber (15 kcal) and lower than broccoli (34 kcal) — and roughly 95% water.
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