Calories in Zucchini: Full Nutrition Breakdown
How many calories are in a zucchini? Size-by-size breakdown with full nutrition facts and FAQ.
Zucchini is a summer squash that is extremely low in calories and versatile in the kitchen. It is a good source of vitamin C, manganese, and potassium, and provides a decent amount of fiber, especially when the skin is left on. Zucchini has become a popular low-carb substitute for pasta in the form of "zoodles." Here is a complete breakdown of zucchini nutrition by size.
Calories by size:
| Size | Weight | Calories | Carbs | Fiber | Protein | Vitamin C | Potassium |
|---|---|---|---|---|---|---|---|
| Small | ~118 g | 20 kcal | 3.5 g | 1.2 g | 1.4 g | 21 mg | 305 mg |
| Medium | ~196 g | 33 kcal | 5.9 g | 1.9 g | 2.4 g | 35 mg | 508 mg |
| Large | ~323 g | 55 kcal | 9.7 g | 3.2 g | 3.9 g | 57 mg | 837 mg |
| 1 cup sliced (raw) | ~113 g | 19 kcal | 3.4 g | 1.1 g | 1.4 g | 20 mg | 293 mg |
| 1 cup sliced (cooked) | ~180 g | 27 kcal | 4.7 g | 1.8 g | 2 g | 14 mg | 456 mg |
Zucchini also provides vitamin A, folate, and B vitamins. Its high water content (about 94%) makes it both hydrating and filling for very few calories.
Frequently Asked Questions (FAQ)
How many calories are in a medium zucchini?
A medium zucchini weighing about 196 grams contains approximately 33 calories. The calories come almost entirely from carbohydrates — about 5.9 grams, including 1.9 grams of fiber. Zucchini is very low in fat (less than 0.6 grams) and provides 2.4 grams of protein.
Is zucchini a good substitute for pasta?
Zucchini noodles ("zoodles") are an excellent low-calorie, low-carb substitute for traditional pasta. A cup of zucchini noodles has about 19 calories compared to roughly 220 calories in a cup of cooked spaghetti. While the texture and taste differ from wheat pasta, zoodles pair well with most pasta sauces and can drastically reduce the calorie count of a meal.
Can you eat zucchini skin?
Yes, zucchini skin is completely edible and actually contains the highest concentration of nutrients, particularly fiber and antioxidants. The dark green skin is rich in chlorophyll and carotenoids. There is no need to peel zucchini before eating it, whether raw or cooked.
Is zucchini good for weight loss?
Zucchini is an ideal food for weight loss. With only about 17 calories per 100 grams, it is one of the lowest-calorie vegetables available. Its high water and fiber content promote fullness, and its versatility makes it easy to incorporate into meals as a low-calorie replacement for higher-calorie ingredients like pasta, rice, or bread.
Does cooking zucchini reduce its nutritional value?
Cooking zucchini does reduce some heat-sensitive nutrients, particularly vitamin C, which can decrease by about 30 to 40 percent during cooking. However, cooked zucchini still retains its mineral content (potassium, manganese) and fiber. Light sauteing or steaming preserves the most nutrients, while boiling causes the greatest nutrient loss due to leaching into water.
How many calories are in a medium zucchini?
Is zucchini a good substitute for pasta?
Can you eat zucchini skin?
Is zucchini good for weight loss?
Does cooking zucchini reduce its nutritional value?
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