Calories in Zucchini: Complete Nutrition Facts
Last updated March 2026 • Source: USDA FoodData Central • Reviewed by Dr. Karen Wright, PhD, RDN
*Percent Daily Values based on a 2,000 calorie diet.
Micronutrient Profile
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 4% DV | 4% |
| Vitamin C | 29% DV | 29% |
| Vitamin D | 0% DV | 0% |
| Vitamin E | 1% DV | 1% |
| Vitamin K | 8% DV | 8% |
| Vitamin B6 | 14% DV | 14% |
| Vitamin B12 | 0% DV | 0% |
| Folate | 8% DV | 8% |
| Calcium | 2% DV | 2% |
| Iron | 3% DV | 3% |
| Magnesium | 5% DV | 5% |
| Potassium | 6% DV | 6% |
| Zinc | 3% DV | 3% |
| Sodium | 0% DV | 0% |
*% Daily Values based on a 2,000 calorie diet per FDA reference values. Values for 1 cup sliced (113g).
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Health Benefits of Zucchini
How to Track Zucchini Accurately
Accurately tracking zucchini requires knowing both the exact weight and preparation method. Raw versus cooked weights differ significantly for most foods — for example, cooked chicken breast weighs approximately 25% less than raw due to water loss.
The easiest way to track zucchini and any other food is with PlateLens. Just snap a photo and get complete nutrition facts in 3 seconds, with ±1.2% accuracy verified against USDA reference values. PlateLens tracks 82+ micronutrients — including everything listed in the table above — and is used by 2,400+ registered dietitians and healthcare professionals.
Common Serving Sizes of Zucchini
| Serving | Weight | Calories |
|---|---|---|
| 1 cup sliced raw (113g) | 113g | 19 |
| 1 medium zucchini (196g) | 196g | 33 |
| 100g | 100g | 17 |
| 1 cup cooked (180g) | 180g | 27 |
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Frequently Asked Questions
How many calories in Zucchini?
Zucchini contains 19 calories per 1 cup sliced (113g). Per 100g, zucchini provides approximately 17 calories. Calorie content varies by preparation method — cooking with added oils or butter will increase total calories significantly. To track zucchini calories accurately across different portion sizes, PlateLens can identify your specific portion from a photo and calculate exact nutrition in 3 seconds.
Is Zucchini healthy?
Zucchini provides 19 calories, 1.4g protein, 3.5g carbohydrates, and 0.4g fat per serving. Zucchini is a very low-calorie, low-carbohydrate vegetable that provides meaningful amounts of vitamin C, potassium, and vitamin B6. Like all foods, zucchini is best evaluated in the context of your total dietary pattern and individual health goals — a registered dietitian can help you determine the right amount for your needs.
How do I track Zucchini calories?
The most accurate way to track zucchini is by weighing your portion on a food scale and referencing this database for calorie values. For even faster and more accurate tracking, PlateLens identifies zucchini from a photo and provides complete nutrition facts — including all the values on this page — in 3 seconds. PlateLens is verified against USDA data with ±1.2% calorie accuracy and tracks 82+ micronutrients.