Calories in Zucchini

100 g of zucchini has 17 kcal, and 1 cup of zucchini (124 g) has about 21 kcal.

17 kcalper 100 g

21 kcal in 1 cup (124 g)

Very low density · 0.17 kcal per g

Protein 1.2g 24% of the calories
Carbs 3.1g 62% of the calories
Fat 0.3g 14% of the calories
Fiber 1g

Per 100 g. Figures from USDA FoodData Central. Averages across measured samples; a few percent either way is normal. Updated 2026-10-04.

100 g is about 4 minutes of walking, or 1 minutes of running, for a 70 kg body - context, not a debt to work off.

Zucchini nutrition facts

A dash means nobody measured it - not that there is none of it.

Per serving: 1 cup (124 g)
Nutrient	Per 100 g	Per serving
Energy	17kcal	21kcal
Fat	0.32g	0.4g
Saturated Fat	0.08g	0.099g
Unsaturated Fat	0.24g	0.3g
Carbs	3.1g	3.9g
Sugars	2.5g	3.1g
Fiber	1g	1.2g
Protein	1.2g	1.5g
Salt	0.02g	0.025g
Water	94.8g	118g

Alcohol	0g	0g
Caffeine	0mg	0mg

Starch	0g	0g

Monounsaturated	0.011g	0.014g
Polyunsaturated	0.091g	0.11g
Omega-3	0.061g	0.076g
ALA	0.061g	0.076g
DHA	0g	0g
EPA	0g	0g
Omega-6	0.03g	0.037g
AA	0g	0g
LA	0.03g	0.037g
Trans Fat	0g	0g
Cholesterol	0mg	0mg

Vitamin B1 (Thiamine)	0.045mg	0.056mg
Vitamin B2 (Riboflavin)	0.094mg	0.12mg
Vitamin B3 (Niacin)	0.45mg	0.56mg
Vitamin B5 (Pantothenic Acid)	0.2mg	0.25mg
Vitamin B6 (Pyridoxine)	0.16mg	0.2mg
Vitamin B12 (Cobalamin)	0µg	0µg
Folate (Vitamin B9)	24µg	29.8µg
Vitamin A	10µg	12.4µg
Vitamin C	17.9mg	22.2mg
Vitamin D	0IU	0IU
Vitamin E	0.12mg	0.15mg
Vitamin K	4.3µg	5.3µg
Choline	9.5mg	11.8mg

Calcium	16mg	19.8mg
Copper	0.053mg	0.066mg
Iron	0.37mg	0.46mg
Magnesium	18mg	22.3mg
Manganese	0.18mg	0.22mg
Phosphorus	38mg	47.1mg
Potassium	261mg	324mg
Selenium	0.2µg	0.25µg
Zinc	0.32mg	0.4mg

Beta-carotene	120µg	149µg
Lycopene	0µg	0µg
Lutein + zeaxanthin	2125µg	2635µg

Cystine	0.012g	0.015g
Histidine	0.026g	0.032g
Isoleucine	0.044g	0.055g
Leucine	0.071g	0.088g
Lysine	0.067g	0.083g
Methionine	0.018g	0.022g
Phenylalanine	0.043g	0.053g
Threonine	0.029g	0.036g
Tryptophan	0.01g	0.012g
Tyrosine	0.032g	0.04g
Valine	0.054g	0.067g

Read it as an averageIt is what a laboratory measured, averaged over samples - variety, ripeness and cut all move it, and a few percent either way is normal.

What stands out in zucchini

1 cup (124 g) is 21 kcal, about 1% of a 2,000 kcal day.

Low in calories17 kcal per 100 g
Low in fat0.32 g per 100 g
Low in saturated fat0.08 g per 100 g
Low in sugars2.5 g per 100 g
Low in salt0.02 g per 100 g

Claims follow the EU nutrition claims rules and the "high" warnings the UK/EU front-of-pack labels; the 2,000 kcal day is the reference intake for an average adult.

Calories in different amounts of zucchini

50 g	8 kcal
100 g	17 kcal
124 g1 cup	21 kcal
200 g	34 kcal
248 g2 servings	42 kcal

Any amount g 21 kcal

Foods with similar calories

Other published foods within reach of 17 kcal per 100 g, so the number has something to sit against.

Broccoli 14 kcal more 31kcal / 100 g

Spinach 10 kcal more 27kcal / 100 g

Tomatoes 3 kcal more 20kcal / 100 g

Lettuce 3 kcal more 20kcal / 100 g

Onion 21 kcal more 38kcal / 100 g

Asparagus 3 kcal more 20kcal / 100 g

Questions about zucchini

1 cup of zucchini (124 g) has 3.1 g of sugar, and 100 g has 2.5 g.

It depends on the size: slice (10 g) about 2 kcal; small (118 g) about 20 kcal; medium (196 g) about 33 kcal; large (323 g) about 55 kcal.

It depends on how it is prepared. Per 100 g: raw 17 kcal, cooked 16 kcal. This page shows zucchini (raw).

Yes. 100 g of zucchini has 2125 µg of lutein + zeaxanthin.

Yes. 100 g of zucchini has only 17 kcal.

It can be part of a diet that loses weight: what counts is the total calories you eat in a day, not any single food. 1 cup of zucchini (124 g) has about 21 kcal. The calorie calculator works out how many you need.

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