Calories in zucchini (raw)
Calories, protein, carbohydrate and fat per 100 g and per serving, from the USDA reference database — plus what actually changes the number on your plate.
Short answer
100 g of zucchini (raw) contains 17 kcal, with 1.2 g of protein, 3.1 g of carbohydrate and 0.3 g of fat.
A typical serving — 1 medium, about 196 g — is roughly 33 kcal.
That makes it a low-calorie food: you can eat a large portion for very little.
Nutrition facts
| Nutrient | Per 100 g | 1 medium (196 g) |
|---|---|---|
| Calories | 17 kcal | 33 kcal |
| Protein | 1.2 g | 2.4 g |
| Carbohydrates | 3.1 g | 6.1 g |
| Sugars | 2.5 g | 4.9 g |
| Fibre | 1 g | 2 g |
| Fat | 0.3 g | 0.6 g |
| Saturated fat | 0.1 g | 0.2 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 8 mg | 16 mg |
| Potassium | 261 mg | 512 mg |
| Calcium | 16 mg | 31 mg |
| Iron | 0.4 mg | 0.7 mg |
| Vitamin C | 17.9 mg | 35.1 mg |
| Water | 95 g | 186 g |
Calories per serving
| Serving | Weight | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|---|
| 1 medium | 196 g | 33 | 2.4 g | 6.1 g | 0.6 g |
| 1 cup | 124 g | 21 | 1.5 g | 3.9 g | 0.4 g |
| 1 large | 323 g | 55 | 3.9 g | 10 g | 1 g |
| 1 slice | 10 g | 2 | 0.1 g | 0.3 g | 0 g |
Photograph it instead of looking it up
Wellix identifies zucchini on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
Calories by weight
Use this table when you know the weight but not the serving:
| Amount | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| 25 g | 4 | 0.3 g | 0.8 g | 0.1 g |
| 50 g | 9 | 0.6 g | 1.6 g | 0.2 g |
| 100 g | 17 | 1.2 g | 3.1 g | 0.3 g |
| 150 g | 26 | 1.8 g | 4.7 g | 0.5 g |
| 200 g | 34 | 2.4 g | 6.2 g | 0.6 g |
| 250 g | 43 | 3 g | 7.8 g | 0.8 g |
| 300 g | 51 | 3.6 g | 9.3 g | 1 g |
Where the calories come from
Calories come from three macronutrients: protein and carbohydrate at 4 kcal per gram, fat at 9 kcal per gram. For zucchini (raw) the split is:
- Protein: 1.2 g × 4 = 5 kcal — 24% of calories
- Carbohydrates: 3.1 g × 4 = 12 kcal — 62% of calories
- Fat: 0.3 g × 9 = 3 kcal — 14% of calories
- Most of the energy in zucchini (raw) comes from carbohydrate (62% of calories).
- It is 95% water, which is why it is so light for its size.
- For 200 kcal you can eat about 1,175 g.
What actually changes the number
Zucchini (courgette) is 17 kcal per 100 g, and a whole medium one is around 30 kcal. Zucchini noodles are essentially free; the sauce is the whole meal.
How accurate are these numbers?
The values on this page are reference averages from the USDA FoodData Central database (SR Legacy release), measured on samples of zucchini as sold and prepared in the United States. Your portion will differ: produce varies by variety and ripeness, meat by cut and trim, and anything cooked by the fat and water it gained or lost.
For most foods the per-100 g figure is reliable to within about 10%. The larger uncertainty is almost always the weight of what is on your plate and the cooking fat you cannot see — the two things worth checking before you worry about the database.
How accurate are AI calorie counting apps? →
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Frequently asked questions
How many calories are in 100 g of zucchini?
100 g of zucchini (raw) contains 17 kcal (1.2 g protein, 3.1 g carbohydrate, 0.3 g fat), according to USDA reference data.
How many calories are in a serving of zucchini?
A typical serving of zucchini — 1 medium, about 196 g — has roughly 33 kcal. Weigh your own portion once to see how it compares; serving sizes vary more than the food does.
How much protein is in zucchini?
Zucchini (raw): 1.2 g of protein per 100 g, which is moderate. Foods above about 15–20 g per 100 g, or where protein supplies a third or more of the calories, are usually considered high-protein.
What amount of zucchini equals 200 kcal?
At 17 kcal per 100 g, about 1,175 g of zucchini equals 200 kcal.
Can I track zucchini by taking a photo?
Yes. A photo calorie app like Wellix identifies zucchini on the plate and estimates the portion from the image. The estimate is most accurate when you confirm the weight or the count, and tell the app about anything the camera cannot see — cooking oil, butter, dressings and sauces.
Source
Nutrition data: U.S. Department of Agriculture, FoodData Central — SR Legacy, FDC ID 169291: "Squash, summer, zucchini, includes skin, raw". Values are per 100 g of edible portion. Serving weights are USDA household measures or typical retail sizes; check the label where one exists. View the USDA record.
Wellix provides general nutrition information and is not medical advice. Nutrition values are reference averages and individual foods vary. Consult a qualified healthcare professional before making significant dietary changes.
Photograph it instead of looking it up
Wellix identifies zucchini on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
