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Zucchini nutrition, glycemic index, calories, net carbs & more

Squash, summer, zucchini, includes skin, raw
*all the values are displayed for the amount of 100 grams
Article author photo Arpi Gasparyan by Arpi Gasparyan | Last updated on January 14, 2022
Education: General Medicine at YSMU
Zucchini

Carbs in zucchini

Zucchini is 95% water and 5% nutrients. The majority of nutrients are carbs; however, one hundred grams of zucchini contains 3.11g carbs, which covers only 1% of the daily need (in the case of a 2000 calorie diet).

Carbs per serving size

The average serving size of chopped zucchini is 1 cup, weighing 124 grams.

One serving of chopped zucchini contains 3.86g of carbs, whereas one cup of sliced (113g) zucchini contains 3.51g of carbs.

Carbohydrate type breakdown

Most of the carbs breaking down to simple sugars are glucose and fructose. Zucchini contains an insignificant amount of sucrose and no starch at all.

Carbohydrate type breakdown

0.05% 1.07% 1.38%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 1.07 g
Fructose: 1.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Zucchini net carbs

68% (2.11g) of zucchini carbs (3.11g) are net carbs, while the remaining 32% (1g) is dietary fiber. As zucchini is low in carbs, it is a good choice for low-carb diets.

Zucchini is often being compared to another member of its family - cucumber. To know more about their differences, you can visit our Cucumber vs Zucchini page.

Zucchini is frequently being compared to eggplant as well, and if you want to compare the two foods, you can visit Zucchini vs Eggplant page.

Soluble or insoluble fiber

Along with beans, spinach, fruits, and whole-grain bread, zucchini is a good source of soluble dietary fiber (1).

Fiber content ratio for Zucchini

2.5% 1%
Sugar: 2.5 g
Fiber: 1 g
Other: -0.39 g

Zucchini Calories

Calories per 100g

Zucchini is a low-calorie food. One hundred grams of zucchini provides 17 calories, 73% of which are provided by carbs.

Macronutrients chart

2% 4% 95%
Protein:
Daily Value: 2%
1.21 g of 50 g
2%
Fats:
Daily Value: 0%
0.32 g of 65 g
0%
Carbs:
Daily Value: 1%
3.11 g of 300 g
1%
Water:
Daily Value: 5%
94.79 g of 2,000 g
5%
Other:
0.57 g

Calories per serving size

The average serving size of chopped zucchini (124g) provides 21.1 calories, whereas one cup of sliced zucchini (113g) provides 19.2 calories.

One large zucchini (323g) provides 55 calories, while a small one (118g) provides 20.1 calories.

Comparison

Compared to all foods in our database, zucchini is in the top 2% of foods low in calories. So 98% of foods provide more calories than zucchini does.

The table below shows how many calories are provided per 100g serving of each food. Cucumber is the richest in water and provides the least calories, whereas winter squash contains a relatively fewer level of water and provides more calories.

Food Calories, per serving Calories, per 100g
Winter squash 56 (1 cup) 40
Broccoli 50.3 (1 NLEA) 34
Pumpkin 30.2 (1 cup) 26
Eggplant 20.5 (1 cup) 25
Zucchini 21.1 (1 cup) 17
Cucumber 7.8 ( 0.5 cup) 15

Summary table & burning estimates

We have calculated the duration and number of calories a person will burn by performing a certain type of activity, measured by a method called Met or Metabolic Equivalent of a Task (2, 3).

The table below shows the time and type of activity a person should perform to burn 21.1 calories from the zucchini.

60kg person 80kg person 100kg person
Walking 6 min 4.5 min 4 min
Running 2 min 1.5 min ~ 1.5 min
Cycling 3 min ~ 2.5 min ~ 2 min
Aerobics 3 min ~ 2.5 min ~ 2 min

References

  1. http://www.ijwhr.net/pdf/pdf_IJWHR_13.pdf
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4428382/
  3. 2011 Compendium of Physical Activities
Article author photo Arpi Gasparyan
Education: General Medicine at YSMU
Last updated: January 14, 2022

Important nutritional characteristics for Zucchini

Zucchini
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
15 (low)
Insulin index ⓘ
N/A
Calories
17
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
2.11 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup, chopped (124 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-4.2 (alkaline)
80% Vitamin C
66% Vitamin A
62% Folate, food
61% Lutein + zeaxanthin
56% Carotene, beta
Explanation: The given food contains more Vitamin C than 80% of foods. Note that this food itself is richer in Vitamin C than it is in any other nutrient. Similarly, it is relatively rich in Vitamin A, Folate, food, Lutein + zeaxanthin, and Carotene, beta.

Zucchini Glycemic index (GI)

Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
15

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 5% 14% 13% 17% 24% 2% 9% 18% 24% 2% 6%
Calcium: 16 mg of 1,000 mg 2%
Iron: 0.37 mg of 8 mg 5%
Magnesium: 18 mg of 420 mg 4%
Phosphorus: 38 mg of 700 mg 5%
Potassium: 261 mg of 3,400 mg 8%
Sodium: 8 mg of 2,300 mg 0%
Zinc: 0.32 mg of 11 mg 3%
Copper: 0.053 mg of 1 mg 6%
Manganese: 0.177 mg of 2 mg 8%
Selenium: 0.2 µg of 55 µg 0%
Choline: 9.5 mg of 550 mg 2%

Mineral chart - relative view

Potassium
261 mg
TOP 46%
Manganese
0.177 mg
TOP 53%
Calcium
16 mg
TOP 61%
Magnesium
18 mg
TOP 66%
Zinc
0.32 mg
TOP 78%
Copper
0.053 mg
TOP 78%
Phosphorus
38 mg
TOP 81%
Iron
0.37 mg
TOP 81%
Choline
9.5 mg
TOP 86%
Sodium
8 mg
TOP 87%
Selenium
0.2 µg
TOP 94%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Vitamin A: 200 IU of 5,000 IU 4%
Vitamin E : 0.12 mg of 15 mg 1%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 17.9 mg of 90 mg 20%
Vitamin B1: 0.045 mg of 1 mg 4%
Vitamin B2: 0.094 mg of 1 mg 7%
Vitamin B3: 0.451 mg of 16 mg 3%
Vitamin B5: 0.204 mg of 5 mg 4%
Vitamin B6: 0.163 mg of 1 mg 13%
Folate: 24 µg of 400 µg 6%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 4.3 µg of 120 µg 4%

Vitamin chart - relative view

Vitamin C
17.9 mg
TOP 20%
Vitamin A
200 IU
TOP 34%
Folate
24 µg
TOP 45%
Vitamin B6
0.163 mg
TOP 53%
Vitamin K
4.3 µg
TOP 57%
Vitamin B2
0.094 mg
TOP 70%
Vitamin B1
0.045 mg
TOP 74%
Vitamin B3
0.451 mg
TOP 80%
Vitamin B5
0.204 mg
TOP 81%
Vitamin E
0.12 mg
TOP 84%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 11% 9% 10% 8% 10% 6% 8% 9% 12%
Tryptophan: 10 mg of 280 mg 4%
Threonine: 29 mg of 1,050 mg 3%
Isoleucine: 44 mg of 1,400 mg 3%
Leucine: 71 mg of 2,730 mg 3%
Lysine: 67 mg of 2,100 mg 3%
Methionine: 18 mg of 1,050 mg 2%
Phenylalanine: 43 mg of 1,750 mg 2%
Valine: 54 mg of 1,820 mg 3%
Histidine: 26 mg of 700 mg 4%

Fat type information

0.084% 0.011% 0.091%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g

All nutrients for Zucchini per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 66% 2.11g 25.7 times less than Chocolate Chocolate
Protein 3% 83% 1.21g 2.3 times less than Broccoli Broccoli
Fats 0% 84% 0.32g 104.1 times less than Cheese Cheese
Carbs 1% 65% 3.11g 9.1 times less than Rice Rice
Calories 1% 98% 17kcal 2.8 times less than Orange Orange
Starch 0% 100% 0g N/A Potato
Fructose 2% 85% 1.38g 4.3 times less than Apple Apple
Sugar N/A 57% 2.5g 3.6 times less than Coca-Cola Coca-Cola
Fiber 4% 50% 1g 2.4 times less than Orange Orange
Calcium 2% 61% 16mg 7.8 times less than Milk Milk
Iron 5% 81% 0.37mg 7 times less than Beef Beef
Magnesium 4% 66% 18mg 7.8 times less than Almond Almond
Phosphorus 5% 81% 38mg 4.8 times less than Chicken meat Chicken meat
Potassium 8% 46% 261mg 1.8 times more than Cucumber Cucumber
Sodium 0% 87% 8mg 61.3 times less than White Bread White Bread
Zinc 3% 78% 0.32mg 19.7 times less than Beef Beef
Copper 6% 78% 0.05mg 2.7 times less than Shiitake Shiitake
Vitamin A 4% 34% 200IU 83.5 times less than Carrot Carrot
Vitamin E 1% 84% 0.12mg 12.2 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 20% 20% 17.9mg 3 times less than Lemon Lemon
Vitamin B1 4% 74% 0.05mg 5.9 times less than Pea Pea
Vitamin B2 7% 70% 0.09mg 1.4 times less than Avocado Avocado
Vitamin B3 3% 80% 0.45mg 21.2 times less than Turkey meat Turkey meat
Vitamin B5 4% 81% 0.2mg 5.5 times less than Sunflower seed Sunflower seed
Vitamin B6 13% 53% 0.16mg 1.4 times more than Oat Oat
Folate 6% 45% 24µg 2.5 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 4% 57% 4.3µg 23.6 times less than Broccoli Broccoli
Tryptophan 0% 96% 0.01mg 30.5 times less than Chicken meat Chicken meat
Threonine 0% 96% 0.03mg 24.8 times less than Beef Beef
Isoleucine 0% 94% 0.04mg 20.8 times less than Salmon Salmon
Leucine 0% 94% 0.07mg 34.2 times less than Tuna Tuna
Lysine 0% 93% 0.07mg 6.7 times less than Tofu Tofu
Methionine 0% 94% 0.02mg 5.3 times less than Quinoa Quinoa
Phenylalanine 0% 94% 0.04mg 15.5 times less than Egg Egg
Valine 0% 94% 0.05mg 37.6 times less than Soybean Soybean
Histidine 0% 94% 0.03mg 28.8 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 0% 82% 0.08g 70.2 times less than Beef Beef
Monounsaturated Fat N/A 92% 0.01g 890.8 times less than Avocado Avocado
Polyunsaturated fat N/A 86% 0.09g 518.4 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 17
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 8mg
1%
Total Carbohydrate 3g
4%
Dietary Fiber 1g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 16mg 2%

Iron 0mg 0%

Potassium 261mg 8%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Zucchini nutrition infographic

Zucchini nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.