Calories in Zucchini or Courgette,
Zucchini Nutrition

How many calories in Zucchini? See below, the Zucchini calories for the different serving sizes. We provide you with the Zucchini nutrition facts and the health benefits of Zucchini to help you to lose weight and eat a healthy diet.

Zucchini, also known as Courgette or even Summer Squash, are very low in calories. They contain folate (folic acid), potassium, vitamins A, C, manganese and lutein.

It is the perfect vegetable if you are aiming to lose weight as it has very few calories and high water content.

Other Zucchini benefits include promoting good eye health, helping to cure asthma, preventing the risk of multiple sclerosis and protecting against colon cancer.

Below are three calorie tables for this vegetable for two different varieties. We also have a nutrition table comparing raw versus cooked. Compare the nutrition and calories in Zucchini with the calories in other vegetable varieties.

All of our calorie and nutrition data are provided by the US Department of Agriculture.

Enjoy losing weight with our Zucchini diet recipes below

Calories in Zucchini

Calories in Zucchini, Baby, Raw

Refuse: 13% (Ends)
Scientific Name: Cucurbita spp.
Serving SizeCalories per Serving
100 grams21 kcal (88 kJ)
1 large, 16 grams3 kcal (14 kJ)
1 medium, 11 grams2 kcal (10 kJ)

Calories in Zucchini, Includes Skin, Raw

Refuse: 5% (Ends)
Serving SizeCalories per Serving
100 grams17 kcal (70 kJ)
1 cup, chopped, 124 grams21 kcal (87 kJ)
1 cup, sliced, 113 grams19 kcal (79 kJ)
1 large, 323 grams55 kcal (226 kJ)
1 medium, 196 grams33 kcal (137 kJ)
1 slice, 9.9 grams2 kcal (7 kJ)
1 small, 118 grams20 kcal (83 kJ)

Calories in Zucchini, Includes Skin, Cooked, Boiled, Drained, With or Without Salt

Refuse: 0%
Serving SizeCalories per Serving
100 grams15 kcal (64 kJ)
0.5 cup slices, 90 grams14 kcal (58 kJ)
0.5 cup, mashed, 120 grams18 kcal (77 kJ)

Zucchini Nutrition Facts

Zucchini Raw and Cooked
Nutritional value per 100 g (3.5 oz)
NutrientsSquash, summer, zucchini, includes skin, rawSquash, summer, zucchini, includes skin, cooked, boiled, drained, without salt
Water94.79 g95.22 g
Energy70 kJ (17 kcal)64 kJ (15 kcal)
Carbohydrates3.11 g2.69 g
Fiber1.0 g1.0 g
Sugars2.50 g1.71 g
Total Fat:0.32 g0.36 g
Cholesterol0 mg0 mg
Protein1.21 g1.14 g
Calcium, Ca16 mg (2 %)18 mg (2 %)
Iron, Fe0.37 mg (2 %)0.37 mg (2 %)
Magnesium, Mg18 mg (5 %)19 mg (5 %)
Phosphorus, P38 mg (4 %)37 mg (4 %)
Potassium, K261 mg (6 %)264 mg (6 %)
Sodium, Na8 mg (0 %)3 mg (0 %)
Zinc, Zn0.32 mg (2 %)0.33 mg (2 %)
Copper, Cu0.053 mg (3 %)0.052 mg (3 %)
Manganese, Mn0.177 mg (9 %)0.173 mg (9 %)
Selenium, Se0.2 mcg (0 %)0.2 mcg (0 %)
Vitamin C17.9 mg (30 %)12.9 mg (22 %)
Thiamine (Vit. B1)0.045 mg (3 %)0.035 mg (2 %)
Riboflavin (Vit. B2)0.094 mg (6 %)0.024 mg (1 %)
Niacin (Vit. B3)0.451 mg (2 %)0.510 mg (3 %)
Pantothenic acid (B5)0.204 mg (2 %)0.288 mg (3 %)
Vitamin B60.163 mg (8 %)0.080 mg (4 %)
Folate (Vit. B9)24 mcg (6 %)28 mcg (7 %)
Vitamin B120 mcg (0 %)0 mcg (0 %)
Vitamin A200 IU (4 %)1117 IU (22 %)
Vitamin E0.12 mg (1 %)0.12 mg (1 %)
Vitamin K4.3 mcg (5 %)4.2 mcg (5 %)
Percentages are relative to US Recommended Daily Intake (RDI) for adults.
Source: USDA National Nutrient Database for Standard Reference

Author: Lana Soko

Zucchini Recipes

Zucchini Frittata

Zucchini Frittata Recipe
This egg white frittata recipe is perfect for breakfast. Cooking time just 20 min. It contains only 107 calories and 4g of net carbs per portion. The recipe is low in fat, cholesterol, sodium and carbs. It is diabetic appropriate, gluten free and vegetarian.

Baked Salmon with Sauteed Zucchini

Salmon Recipes with Sauteed Garlic Zucchini
Sauteed garlic zucchini is a perfect accompaniment for this baked salmon. Cooking time for the fish and zucchini is 30 min. There are 313 calories and 6g of net carbs in one serving with the zucchini. The recipe is full of nutrients and vitamins.

Warm Goat's Cheese Salad

Warm Goat's Cheese Salad

This grilled goats cheese and vegetables salad is easy to make in just 10 min. One serving provides 437 calories and is full of nutrients such as copper, phosphorus, riboflavin, vitamin A, B6 and C. It is low carb, glycemic index, cholesterol and is suitable for vegetarians.

Thai Red Chicken Curry

Thai Red Chicken Curry

This Thai red curry recipe can be ready in just 30 min. It contains 373 calories per serving. It is low in calories, carbs, cholesterol, promotes healthy weight, full of good nutrition and suitable for a diabetic and diary free diet.

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