Zucchini Nutrition Facts: Is Zucchini Good for You?

Zucchini is a nutritious vegetable that can be part of a healthy diet. It is very low in calories, fat, and sodium, and provides key nutrients. A 100-gram serving is high in vitamin C and a good source of vitamin B6. Like any single food, its contribution to your health depends on your total diet, portion sizes, and how it is prepared.

17Calories

1.2gProtein

3.1gCarbs

1gFiber

0.32gFat

2.5gSugars

Per 100 g · Squash, summer, zucchini, includes skin, raw

High in (20% DV or more per 100 g): Vitamin C
Good source of (10 to 19% DV): Vitamin B6

What stands out in zucchini

Low in calories. Raw zucchini contains only 17 calories per 100-gram serving. A whole medium zucchini, which weighs 196 grams, has about 33 calories.
High in vitamin C. A 100-gram portion of zucchini provides 17.9 mg of vitamin C. This amount supplies 20% of the Daily Value, making it high in this vitamin.
A good source of vitamin B6. Zucchini is a good source of vitamin B6, with 0.16 mg per 100 grams. This meets 10% of the Daily Value for this nutrient.
Low fat and sodium. This vegetable is naturally very low in fat and sodium. A 100-gram serving contains just 0.32 grams of total fat and 8 mg of sodium.

What to keep in mind

Raw zucchini is very low in calories, saturated fat, sodium, and sugars. It is not a significant source of dietary fiber, with 1 gram per 100-gram serving. Keep in mind that cooking methods like frying or adding sauces can increase the fat, sodium, and calorie content of a zucchini dish.

Zucchini nutrition facts per 100 g

Calories and macronutrients
Nutrient	Per 100 g	% DV
Calories	17 kcal	–
Protein	1.2 g	2%
Total fat	0.32 g	0%
Saturated fat	0.08 g	0%
Monounsaturated fat	0.01 g	–
Polyunsaturated fat	0.09 g	–
Cholesterol	0 mg	0%
Carbohydrate	3.1 g	1%
Dietary fiber	1 g	4%
Total sugars	2.5 g	–
Water	94.8 g	–
Sodium	8 mg	0%

Vitamins and minerals
Nutrient	Per 100 g	% DV
Potassium	261 mg	6%
Calcium	16 mg	1%
Iron	0.37 mg	2%
Magnesium	18 mg	4%
Phosphorus	38 mg	3%
Zinc	0.32 mg	3%
Copper	0.05 mg	6%
Manganese	0.18 mg	8%
Selenium	0.2 mcg	0%
Vitamin A (RAE)	10 mcg	1%
Vitamin C	17.9 mg	20%
Vitamin D	0 mcg	0%
Vitamin E	0.12 mg	1%
Vitamin K	4.3 mcg	4%
Thiamin (B1)	0.04 mg	4%
Riboflavin (B2)	0.09 mg	7%
Niacin (B3)	0.45 mg	3%
Vitamin B6	0.16 mg	10%
Folate (DFE)	24 mcg	6%
Vitamin B12	0 mcg	0%
Choline	9.5 mg	2%

% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.

Zucchini by portion

The nutrition information changes with portion size. A serving of ‘1 cup, chopped’ zucchini weighs 124 grams and contains 21 calories and about 1.2 grams of fiber. A ‘1 medium’ zucchini (196 grams) provides 33 calories, 6.1 grams of carbohydrates, and 2 grams of fiber. A much larger portion, such as ‘1 large’ zucchini at 323 grams, contains 55 calories, 10 grams of carbs, and 3.2 grams of fiber.

USDA portion	Weight	Calories	Protein	Carbs	Fiber	Fat
1 cup, chopped	124 g	21	1.5 g	3.8 g	1.2 g	0.4 g
1 cup, sliced	113 g	19	1.4 g	3.5 g	1.1 g	0.4 g
1 large	323 g	55	3.9 g	10 g	3.2 g	1 g
1 medium	196 g	33	2.4 g	6.1 g	2 g	0.6 g
1 slice	9.9 g	2	0.1 g	0.3 g	0.1 g	0 g
1 small	118 g	20	1.4 g	3.7 g	1.2 g	0.4 g

How zucchini compares with other vegetables

Compared to 38 other vegetables on this site, raw zucchini is among the lowest in calories and carbohydrates, ranking 33rd and 36th respectively (with 1 being the highest). Its nutritional profile is similar to other high-water-content vegetables. For example, its 17 calories per 100 grams is comparable to romaine lettuce (17 calories), tomato (18 calories), radish (16 calories), and cucumber (15 calories). Zucchini’s potassium content ranks 21st out of the 38 vegetables, providing 261 mg per 100 grams.

Per 100 g	Calories	Protein	Carbs	Fiber	Fat
Zucchini	17	1.2 g	3.1 g	1 g	0.32 g
Romaine Lettuce	17	1.2 g	3.3 g	2.1 g	0.3 g
Tomato	18	0.88 g	3.9 g	1.2 g	0.2 g
Radish	16	0.68 g	3.4 g	1.6 g	0.1 g
Cucumber	15	0.65 g	3.6 g	0.5 g	0.11 g

Quick answers

How many calories are in a medium zucchini?

According to USDA data, one medium raw zucchini weighing 196 grams contains 33 calories.

How many carbs and how much sugar is in zucchini?

A 100-gram serving of raw zucchini has 3.1 grams of total carbohydrates, which includes 1 gram of dietary fiber and 2.5 grams of total sugars. A medium zucchini has 6.1 grams of carbs and 4.9 grams of sugar.

Is zucchini a good source of protein?

Zucchini provides a small amount of protein. A medium zucchini (196 grams) contains 2.4 grams of protein, which is a small contribution to daily needs.

When to talk to a doctor or dietitian

This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how zucchini fits your situation.