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Zucchini nutrition: calories, carbs, GI, protein, fiber, fats

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 August 24, 2023
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Zucchini

Carbs in Zucchini

Zucchini is 95% water and 5% nutrients. Most 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 into simple sugars are glucose and fructose. Zucchini contains an insignificant amount of sucrose and no starch at all.

Carbohydrate type breakdown

2% 43% 55%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 1.07 g
Fructose: 1.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Carbs of different types

Carbohydrates in different types of zucchini can vary.

The carbs below are presented for 100g of zucchini products using the USDA’s data source (1, 2, 3).

 Carbs per 100g
Summer zucchini Italian-style canned8.65g
Summer zucchini includes skin, cooked and without salt2.69g
Summer zucchini includes skin, frozen, cooked, and without salt3.56g

 

Zucchini net carbs

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

Soluble or insoluble fiber

Along with beans, spinach, fruits, and whole-grain bread, zucchini is a good source of soluble dietary fiber (4).

Fiber content ratio for Zucchini

80% 32%
Sugar: 2.5 g
Fiber: 1 g
Other: -0.39 g

Comparison to other foods

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

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

 

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% 92%
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 each food provides per 100g serving. Cucumber is the richest in water and provides the least calories, whereas winter squash contains a relatively lower water level and more calories.

FoodCalories per servingCalories per 100g
Winter squash56 (1 cup)40
Broccoli50.3 (1 NLEA)34
Pumpkin30.2 (1 cup)26
Eggplant20.5 (1 cup)25
Zucchini21.1 (1 cup)17
Cucumber7.8 ( 0.5 cup)15

Summary table & burning estimates

We have calculated the duration and number of calories a person will burn by performing a specific type of activity, measured by a method called Met or Metabolic Equivalent of a Task (5, 6).

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

 60kg person80kg person100kg person
Walking6 min4.5 min4 min
Running2 min1.5 min~ 1.5 min
Cycling3 min~ 2.5 min~ 2 min
Aerobics3 min~ 2.5 min~ 2 min

References

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168471/nutrients 
  2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170534/nutrients 
  3. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168470/nutrients 
  4. http://www.ijwhr.net/pdf/pdf_IJWHR_13.pdf
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4428382/
  6. 2011 Compendium of Physical Activities
Article author photo Arpi Gasparyan
Education: General Medicine at YSMU
Last updated: August 24, 2023
Medically reviewed by Elen Khachatrian

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)
Calories ⓘ Calories per 100-gram serving 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)
Oxalates ⓘ https://www.researchgate.net/publication/280642641 6mg
TOP 20% Vitamin C ⓘHigher in Vitamin C content than 80% of foods
TOP 34% Vitamin A ⓘHigher in Vitamin A content than 66% of foods
TOP 38% Folate, food ⓘHigher in Folate, food content than 62% of foods
TOP 39% Lutein + zeaxanthin ⓘHigher in Lutein + zeaxanthin content than 61% of foods
TOP 44% Beta Carotene ⓘHigher in Beta Carotene content than 56% of foods

Zucchini calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 17
Calories in 1 cup, chopped 21 124 g
Calories in 1 cup, sliced 19 113 g
Calories in 1 large 55 323 g
Calories in 1 medium 33 196 g
Calories in 1 slice 2 9.9 g
Calories in 1 small 20 118 g

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

45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g

All nutrients for Zucchini per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 17kcal 1% 98% 2.8 times less than OrangeOrange
Protein 1.21g 3% 83% 2.3 times less than BroccoliBroccoli
Fats 0.32g 0% 84% 104.1 times less than Cheddar CheeseCheddar Cheese
Vitamin C 17.9mg 20% 20% 3 times less than LemonLemon
Net carbs 2.11g N/A 66% 25.7 times less than ChocolateChocolate
Carbs 3.11g 1% 65% 9.1 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.37mg 5% 81% 7 times less than BeefBeef
Calcium 16mg 2% 61% 7.8 times less than MilkMilk
Potassium 261mg 8% 46% 1.8 times more than CucumberCucumber
Magnesium 18mg 4% 66% 7.8 times less than AlmondAlmond
Sugar 2.5g N/A 57% 3.6 times less than Coca-ColaCoca-Cola
Fiber 1g 4% 50% 2.4 times less than OrangeOrange
Copper 0.05mg 6% 78% 2.7 times less than ShiitakeShiitake
Zinc 0.32mg 3% 78% 19.7 times less than BeefBeef
Starch 0g 0% 100% N/APotato
Phosphorus 38mg 5% 81% 4.8 times less than Chicken meatChicken meat
Sodium 8mg 0% 87% 61.3 times less than White BreadWhite Bread
Vitamin A 200IU 4% 34% 83.5 times less than CarrotCarrot
Vitamin A RAE 10µg 1% 51%
Vitamin E 0.12mg 1% 84% 12.2 times less than KiwifruitKiwifruit
Selenium 0.2µg 0% 94%
Manganese 0.18mg 8% 53%
Vitamin B1 0.05mg 4% 74% 5.9 times less than Pea rawPea raw
Vitamin B2 0.09mg 7% 70% 1.4 times less than AvocadoAvocado
Vitamin B3 0.45mg 3% 80% 21.2 times less than Turkey meatTurkey meat
Vitamin B5 0.2mg 4% 81% 5.5 times less than Sunflower seedSunflower seed
Vitamin B6 0.16mg 13% 53% 1.4 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 4.3µg 4% 57% 23.6 times less than BroccoliBroccoli
Folate 24µg 6% 45% 2.5 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.08g 0% 82% 70.2 times less than BeefBeef
Monounsaturated Fat 0.01g N/A 92% 890.8 times less than AvocadoAvocado
Polyunsaturated fat 0.09g N/A 86% 518.4 times less than WalnutWalnut
Tryptophan 0.01mg 0% 96% 30.5 times less than Chicken meatChicken meat
Threonine 0.03mg 0% 96% 24.8 times less than BeefBeef
Isoleucine 0.04mg 0% 94% 20.8 times less than Salmon rawSalmon raw
Leucine 0.07mg 0% 94% 34.2 times less than Tuna BluefinTuna Bluefin
Lysine 0.07mg 0% 93% 6.7 times less than TofuTofu
Methionine 0.02mg 0% 94% 5.3 times less than QuinoaQuinoa
Phenylalanine 0.04mg 0% 94% 15.5 times less than EggEgg
Valine 0.05mg 0% 94% 37.6 times less than Soybean rawSoybean raw
Histidine 0.03mg 0% 94% 28.8 times less than Turkey meatTurkey meat
Fructose 1.38g 2% 85% 4.3 times less than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - ALA 0.06g N/A 88% 149.8 times less than Canola oilCanola oil
Omega-3 - DPA 0g N/A 100% N/ASalmon
Omega-3 - Eicosatrienoic acid 0g N/A 100%
Omega-6 - Gamma-linoleic acid 0g N/A 100%
Omega-6 - Dihomo-gamma-linoleic acid 0g N/A 100%
Omega-6 - Eicosadienoic acid 0g N/A 100%
Omega-6 - Linoleic acid 0.03g N/A 99% 410.7 times less than AlmondAlmond

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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. 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.