Zucchini is a low-calorie, high-water summer squash commonly eaten cooked or raw. This guide provides zucchini nutrition information focused on its calories, macronutrients, micronutrients, glycemic profile, and how it fits into overall diet quality. It explains serving sizes, compares zucchini to similar vegetables, and outlines practical ways to prepare and include zucchini as part of a balanced, nutrient-dense eating pattern. The content draws on standard USDA and industry reference values to support consistent, reliable decisions about everyday vegetable intake.
Quick Nutrition Facts
For quick reference, the nutrition profile below reflects a raw medium zucchini (about 100 grams). These values are rounded and align with widely used USDA-based sources, making them suitable for meal planning, general guidance, and standardized comparisons rather than highly precise clinical dosing.
| Attribute | Verified Detail | Source Type |
|---|---|---|
| Serving | 100 g raw, medium zucchini | USDA FoodData Central |
| Energy | 17 kcal | USDA FoodData Central |
| Water | 94–95 g | USDA FoodData Central |
| Protein | 1.2 g | USDA FoodData Central |
| Carbohydrate | 3.1 g | USDA FoodData Central |
| Fiber | 1.0 g | USDA FoodData Central |
| Sugars | 2.2 g | USDA FoodData Central |
| Fat | 0.3 g | USDA FoodData Central |
| Calcium | 16 mg | USDA FoodData Central |
| Iron | 0.4 mg | USDA FoodData Central |
| Magnesium | 18 mg | USDA FoodData Central |
| Phosphorus | 35 mg | USDA FoodData Central |
| Potassium | 260 mg | USDA FoodData Central |
| Sodium | 8 mg | USDA FoodData Central |
| Vitamin C | 18 mg | USDA FoodData Central |
| Vitamin K | 7 µg | USDA FoodData Central |
| Folate (DFE) | 24 µg | USDA FoodData Central |
How Many Calories and Carbs in Zucchini?
Zucchini is very low in calories and carbohydrates, which makes it suitable for a wide range of eating plans, including calorie-controlled and lower-carb approaches. A raw medium zucchini (about 100 g) provides roughly 17 kcal and 3.1 g of total carbohydrate, including about 1.0 g of fiber. This yields a net carbohydrate range around 2 g, supporting lower overall carb intake while contributing volume, texture, and hydration with minimal energy load. Cooking methods such as roasting or sautéing can concentrate carbohydrates slightly by reducing water weight, though the absolute change per typical serving remains modest.
Micronutrients in Zucchini
Zucchini supplies small but consistent amounts of several micronutrients important for overall nutritional adequacy. Vitamin C is present in moderate amounts, supporting immune function and acting as an antioxidant in the body. Vitamin K, potassium, magnesium, and folate are also present. While zucchini is not a dominant source of any single mineral, its consistent micronutrient profile complements a varied vegetable intake. The nutrient density is relatively high given the low calorie load, making zucchini a practical choice for increasing vegetable servings without substantially increasing energy intake.
Glycemic Index and Blood Sugar Considerations
Glycemic Index and Load
Zucchini has a low estimated glycemic index (GI), generally below 35, and a very low glycemic load per typical serving. The combination of low digestible carbohydrate and high water and fiber content means zucchini has a minimal impact on post-meal blood glucose for most people. For context, pairing zucchini with higher-carbohydrate foods can modestly affect the overall glycemic response of a meal, but zucchini itself is considered a low-glycemic choice within vegetable classification.
Comparison to Similar Vegetables
When comparing zucchini to other commonly eaten vegetables, its low-calorie, high-water profile is consistent with many summer squashes and non-starchy vegetables. The table below contextualizes key attributes relative to a few familiar options.
| Vegetable (100 g raw) | Energy (kcal) | Carbohydrate (g) | Fiber (g) | Notable Notes |
|---|---|---|---|---|
| Zucchini | 17 | 3.1 | 1.0 | Very low calorie, moderate water |
| Cucumber | 16 | 3.6 | 0.5 | High water, very low calorie |
| Lettuce (Romaine) | 17 | 3.1 | 0.9 | Low calorie, low carbohydrate |
| Bell Pepper (Red) | 31 | 6.0 | 2.1 | Higher vitamin C, more carbohydrate |
How to Include Zucchini in a Balanced Diet
Zucchini is versatile and pairs well with a variety of proteins, grains, and other vegetables. Its mild, slightly sweet flavor absorbs seasonings well, making it suitable for many culinary approaches. Practical tips include:
- Use raw zucchini in salads or slaws for crunch and hydration.
- Sautée, roast, or grill zucchini to develop richer flavor while retaining a tender texture.
- Add zucchini to soups, stews, and casseroles to increase vegetable volume without dominating other ingredients.
- Spiralize zucchini as a low-carb alternative to grain-based pasta, and pair with nutrient-dense sauces.
- Incorporate zucchini into baked goods as a moisture-rich, lower-calorie substitute for some fats or eggs in moderation.
Summary
Zucchini nutrition information highlights a very low-calorie, low-carbohydrate vegetable that is high in water and compatible with many dietary patterns. Its modest micronutrient profile, low glycemic effect, and culinary versatility make zucchini a durable, practical choice for increasing non-starchy vegetable intake. While zucchini should be part of an overall varied diet, it can be included thoughtfully across meals and preferences to support sustained dietary quality.