Zucchini
Per serving: 1 cup chopped with skin (124g)
About Zucchini
Zucchini is a green summer squash with tender skin and a mild flavor. It may be eaten raw, grilled, roasted, sautéed, spiralized or added to soups, curries and baked dishes.
One cup of chopped raw zucchini with skin provides approximately 21 calories, 3.9 grams of carbohydrate and 1.2 grams of fiber. It is mostly water and supplies Vitamin C, potassium, Vitamin B6 and manganese.
At-a-Glance Stats
Macronutrient Breakdown
21 kcal
Total calories per 1 cup chopped with skin (124g)
Protein
Builds & repairs muscle tissue
3% of typical daily value
Carbohydrates
Primary fuel source for energy
4% of typical daily value
Total Fat
Supports hormones & nutrient uptake
1% of typical daily value
Dietary Fiber
Feeds gut bacteria & aids digestion
4% of typical daily value
Calories by Serving Size
All values are approximate. Actual nutrition may vary by apple variety (Fuji, Gala, Granny Smith, etc.).
Key Health Benefits
- 1
Its high water content and low calorie density help add volume to meals.
- 2
Provides Vitamin C, potassium and Vitamin B6.
- 3
The skin contributes carotenoids and a portion of the vegetable's fiber.
- 4
Its low net-carbohydrate content makes it useful in lower-carbohydrate meals.
Vitamins & Minerals
% Daily Value (2,000 cal diet):
≥20% High10-19% Good<10% LowExpert Tip
Keep the tender skin because it contributes fiber and color. Cook zucchini briefly over moderate-to-high heat to reduce excess water loss and avoid a soft texture.
Diet Compatibility
Frequently Asked Questions
How many calories are in Zucchini?›
Zucchini contains 21 calories per 1 cup chopped with skin (124g). This includes 1.5g protein (6 kcal), 3.9g carbohydrates (15.6 kcal), and 0.4g fat (3.6 kcal).
How much protein does Zucchini have?›
Zucchini provides 1.5g of protein per 1 cup chopped with skin (124g).
Is Zucchini good for weight loss?›
Its low net-carbohydrate content makes it useful in lower-carbohydrate meals. With 21 calories per serving, it can fit well within a calorie-controlled diet.