How many calories are in zucchini?

One medium zucchini (150g) has 29 calories. Per 100g, zucchini is only 19 calories, one of the lowest-calorie vegetables. A cup of sliced zucchini has about 19 calories. Zoodles (zucchini noodles) are about 20 cal per cup.

Is zucchini good for weight loss?

Zucchini is exceptional for weight loss at just 19 cal/100g. It's 94% water, very filling, and incredibly versatile. Use zoodles instead of pasta to save 180+ calories per serving. You can eat zucchini in unlimited quantities.

What nutrients are in zucchini?

Zucchini provides vitamin C (15mg per 100g, 17% daily value), vitamin A, potassium (226mg), and manganese. Has 0.8g fiber per 100g. The skin contains most of the nutrients, don't peel it.

Is zucchini keto-friendly?

Yes, zucchini is perfect for keto with only 2.5g net carbs per 100g. A whole medium zucchini has about 4g net carbs. Zoodles are one of the best keto pasta alternatives with minimal carb impact.

Zucchini vs cucumber: what's the difference?

Both are low-calorie (19 vs 15 cal/100g) and high-water. Zucchini is a squash with softer skin and is usually cooked. Cucumber is typically eaten raw with crunchier texture. Zucchini has more vitamin C; cucumber is more refreshing.

How should I store zucchini?

Store unwashed zucchini in a plastic bag in the refrigerator crisper for up to 2 weeks. Don't store below 40°F, causes chill damage. Don't wash until ready to use. Cut zucchini lasts 3-4 days refrigerated.

Can you eat zucchini raw?

Yes, raw zucchini is perfectly safe and delicious. It has a mild, slightly sweet flavor. Eat it sliced in salads, as dippers, or spiralized. Raw zucchini retains all its vitamin C, which decreases with cooking.

How do I make zucchini noodles (zoodles)?

Use a spiralizer, julienne peeler, or mandoline. Salt zoodles and let drain 15 minutes to remove water. Quick-sauté 2-3 minutes or eat raw. Don't overcook, they become mushy. One medium zucchini makes about 1.5 cups zoodles.

Is yellow squash the same as zucchini?

Yellow squash and zucchini are both summer squashes with nearly identical nutrition (19 cal/100g). Zucchini is green with straight sides; yellow squash has a curved neck. They can be used interchangeably in any recipe.

How much zucchini can I eat per day?

You can eat zucchini freely, even 500g (95 calories) is fine. There's no practical limit for healthy adults. The fiber may cause bloating if you suddenly eat large amounts. 2-3 medium zucchinis daily is a reasonable amount.

All Foods

Calories in Zucchini

USDA Verified · FDC 2685568 · Jan 2026

29 calories

per 1 medium zucchini (150g)

Protein

3.3g

Carbs

0.2g

Fat

0.8g

Fiber

Per 100g raw

Log Zucchini in one photo

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