Calories in Zucchini or Courgette,
Zucchini Nutrition

How many calories in Zucchini? See below, the Zucchini calories for the different serving sizes. We provide you with the Zucchini nutrition facts and the health benefits of Zucchini to help you to lose weight and eat a healthy diet.

Zucchini, also known as Courgette or even Summer Squash, are very low in calories. They contain folate (folic acid), potassium, vitamins A, C, manganese and lutein.

It is the perfect vegetable if you are aiming to lose weight as it has very few calories and high water content.

Other Zucchini benefits include promoting good eye health, helping to cure asthma, preventing the risk of multiple sclerosis and protecting against colon cancer.

Below are three calorie tables for this vegetable for two different varieties. We also have a nutrition table comparing raw versus cooked. Compare the nutrition and calories in Zucchini with the calories in other vegetable varieties.

All of our calorie and nutrition data are provided by the US Department of Agriculture.

Calories in Zucchini, Baby, Raw

Refuse: 13% (Ends)
Scientific Name: Cucurbita spp.

Serving Size	Calories per Serving
100 grams	21 kcal (88 kJ)
1 large, 16 grams	3 kcal (14 kJ)
1 medium, 11 grams	2 kcal (10 kJ)

Calories in Zucchini, Includes Skin, Raw

Refuse: 5% (Ends)

Serving Size	Calories per Serving
100 grams	17 kcal (70 kJ)
1 cup, chopped, 124 grams	21 kcal (87 kJ)
1 cup, sliced, 113 grams	19 kcal (79 kJ)
1 large, 323 grams	55 kcal (226 kJ)
1 medium, 196 grams	33 kcal (137 kJ)
1 slice, 9.9 grams	2 kcal (7 kJ)
1 small, 118 grams	20 kcal (83 kJ)

Calories in Zucchini, Includes Skin, Cooked, Boiled, Drained, With or Without Salt

Refuse: 0%

Serving Size	Calories per Serving
100 grams	15 kcal (64 kJ)
0.5 cup slices, 90 grams	14 kcal (58 kJ)
0.5 cup, mashed, 120 grams	18 kcal (77 kJ)

Zucchini Nutrition Facts

Zucchini Raw and Cooked

Nutritional value per 100 g (3.5 oz)
Proximates:
Nutrients	Squash, summer, zucchini, includes skin, raw	Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt
Water	94.79 g	95.22 g
Energy	70 kJ (17 kcal)	64 kJ (15 kcal)
Carbohydrates	3.11 g	2.69 g
Fiber	1.0 g	1.0 g
Sugars	2.50 g	1.71 g
Total Fat:	0.32 g	0.36 g
Cholesterol	0 mg	0 mg
Protein	1.21 g	1.14 g
Minerals:
Calcium, Ca	16 mg (2 %)	18 mg (2 %)
Iron, Fe	0.37 mg (2 %)	0.37 mg (2 %)
Magnesium, Mg	18 mg (5 %)	19 mg (5 %)
Phosphorus, P	38 mg (4 %)	37 mg (4 %)
Potassium, K	261 mg (6 %)	264 mg (6 %)
Sodium, Na	8 mg (0 %)	3 mg (0 %)
Zinc, Zn	0.32 mg (2 %)	0.33 mg (2 %)
Copper, Cu	0.053 mg (3 %)	0.052 mg (3 %)
Manganese, Mn	0.177 mg (9 %)	0.173 mg (9 %)
Selenium, Se	0.2 mcg (0 %)	0.2 mcg (0 %)
Vitamins:
Vitamin C	17.9 mg (30 %)	12.9 mg (22 %)
Thiamine (Vit. B1)	0.045 mg (3 %)	0.035 mg (2 %)
Riboflavin (Vit. B2)	0.094 mg (6 %)	0.024 mg (1 %)
Niacin (Vit. B3)	0.451 mg (2 %)	0.510 mg (3 %)
Pantothenic acid (B5)	0.204 mg (2 %)	0.288 mg (3 %)
Vitamin B6	0.163 mg (8 %)	0.080 mg (4 %)
Folate (Vit. B9)	24 mcg (6 %)	28 mcg (7 %)
Vitamin B12	0 mcg (0 %)	0 mcg (0 %)
Vitamin A	200 IU (4 %)	1117 IU (22 %)
Vitamin E	0.12 mg (1 %)	0.12 mg (1 %)
Vitamin K	4.3 mcg (5 %)	4.2 mcg (5 %)
Percentages are relative to US Recommended Daily Intake (RDI) for adults.

Source: USDA National Nutrient Database for Standard Reference

Author: Lana Soko

Zucchini Recipes

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