Calories in Zucchini, raw
Generic food Raw Vegetables
Zucchini, raw contains 17 kcal per 100 g. A typical serving of 1 medium (196 g) provides about 33 kcal.
Roughly 62% of its calories come from carbohydrates, with 24% from protein and 14% from fat (estimated with general energy factors).
That is less energy than the typical item in vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 20% of the Daily Value for Vitamin C.
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 17 kcal | |
| Total fat C | 0.32 g | 0.4% |
| Saturated fat C | 0.084 g | 0.4% |
| Trans fat C | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium C | 8 mg | 0.3% |
| Total carbohydrates C | 3.1 g | 1% |
| Dietary fiber C | 1 g | 4% |
| Total sugars C | 2.5 g | |
| Protein C | 1.2 g | 2% |
| Vitamin A C | 10 µg | 1% |
| Vitamin C C | 17.9 mg | 20% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 0.12 mg | 0.8% |
| Vitamin K I | 4.3 µg | 4% |
| Thiamin (B1) C | 0.045 mg | 4% |
| Riboflavin (B2) C | 0.094 mg | 7% |
| Niacin (B3) C | 0.45 mg | 3% |
| Pantothenic acid (B5) C | 0.2 mg | 4% |
| Vitamin B6 C | 0.16 mg | 10% |
| Folate (B9) C | 24 µg | 6% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline I | 9.5 mg | 2% |
| Calcium C | 16 mg | 1% |
| Iron C | 0.37 mg | 2% |
| Magnesium C | 18 mg | 4% |
| Phosphorus C | 38 mg | 3% |
| Potassium C | 261 mg | 6% |
| Zinc C | 0.32 mg | 3% |
| Copper C | 0.053 mg | 6% |
| Manganese C | 0.18 mg | 8% |
| Selenium I | 0.2 µg | 0.4% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 24%
- Carbohydrates 62%
- Fat 14%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein1.2 gbelow the median for vegetables and vegetable products (median 2 g)
- Fiber1 gin the lowest quarter of vegetables and vegetable products (median 2.2 g)
- Sugars2.5 gabove the median for vegetables and vegetable products (median 2.3 g)
- Fat0.32 gabove the median for vegetables and vegetable products (median 0.3 g)
- Saturated fat0.084 gabove the median for vegetables and vegetable products (median 0.052 g)
- Sodium8 mgin the lowest quarter of vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal7.1 gprotein density, useful for comparing foods with different calorie levels
- Water94.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.011 g |
|---|---|
| Polyunsaturated fat C | 0.091 g |
Sugars and starch (7)
| Starch M | 0 g |
|---|---|
| Sucrose C | 0.05 g |
| Glucose C | 1.1 g |
| Fructose C | 1.4 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose M | 0 g |
Amino acids (18)
| Tryptophan C | 0.01 g |
|---|---|
| Threonine C | 0.029 g |
| Isoleucine C | 0.044 g |
| Leucine C | 0.071 g |
| Lysine C | 0.067 g |
| Methionine C | 0.018 g |
| Cystine C | 0.012 g |
| Phenylalanine C | 0.043 g |
| Tyrosine C | 0.032 g |
| Valine C | 0.054 g |
| Arginine C | 0.051 g |
| Histidine C | 0.026 g |
| Alanine C | 0.063 g |
| Aspartic acid C | 0.15 g |
| Glutamic acid C | 0.13 g |
| Glycine C | 0.046 g |
| Proline C | 0.037 g |
| Serine C | 0.049 g |
Individual fatty acids (46)
| EPA (omega-3, 20:5 n-3) M | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0 g |
| ALA (omega-3, 18:3 n-3) M | 0.061 g |
| Linoleic acid (omega-6, 18:2) ? | 0.03 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 M | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0.016 g |
| SFA 12:0 M | 0.003 g |
| SFA 14:0 M | 0.001 g |
| SFA 16:0 M | 0.048 g |
| SFA 18:0 M | 0.006 g |
| SFA 20:0 M | 0.001 g |
| MUFA 18:1 ? | 0.007 g |
| PUFA 18:3 ? | 0.061 g |
| PUFA 20:4 M | 0 g |
| SFA 22:0 M | 0.003 g |
| MUFA 14:1 M | 0.002 g |
| MUFA 16:1 ? | 0.002 g |
| PUFA 18:4 M | 0 g |
| MUFA 20:1 M | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) M | 0 g |
| SFA 15:0 M | 0.001 g |
| SFA 17:0 M | 0.002 g |
| SFA 24:0 M | 0.003 g |
| TFA 16:1 t M | 0 g |
| TFA 18:1 t M | 0 g |
| TFA 22:1 t M | 0 g |
| TFA 18:2 t not further defined M | 0 g |
| PUFA 18:2 CLAs M | 0 g |
| MUFA 24:1 c M | 0 g |
| PUFA 20:2 n-6 c,c M | 0 g |
| MUFA 16:1 c M | 0.002 g |
| MUFA 18:1 c M | 0.007 g |
| PUFA 18:2 n-6 c,c M | 0.03 g |
| MUFA 22:1 c M | 0 g |
| PUFA 18:3 n-6 c,c,c M | 0 g |
| MUFA 17:1 M | 0 g |
| PUFA 20:3 ? | 0 g |
| Fatty acids, total trans-monoenoic C | 0 g |
| Fatty acids, total trans-polyenoic C | 0 g |
| MUFA 15:1 M | 0 g |
| PUFA 20:3 n-3 M | 0 g |
| PUFA 20:3 n-6 M | 0 g |
| PUFA 22:4 M | 0 g |
Carotenoids (7)
| Beta-carotene C | 120 µg |
|---|---|
| Lycopene M | 0 µg |
| Lutein + zeaxanthin M | 2,125 µg |
| Retinol Z | 0 µg |
| Carotene, alpha M | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta M | 0 µg |
Other components (11)
| Water C | 94.8 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash C | 0.58 g |
| Theobromine Z | 0 mg |
| Energy C | 70 kJ |
| Vitamin A, IU C | 200 IU |
| Folic acid Z | 0 µg |
| Folate, food C | 24 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Zucchini
Raw, cooked, dried and processed versions are separate records with their own measured values.
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Tomato, red, ripe, raw Raw | 18 | 0.88 g | 3.9 g | 0.2 g |
| Iceberg lettuce, raw Raw | 14 | 0.9 g | 3 g | 0.14 g |
| Cucumber, with peel, raw Raw | 15 | 0.65 g | 3.6 g | 0.11 g |
| Green bell pepper, raw Raw | 20 | 0.86 g | 4.6 g | 0.17 g |
| Celery, raw Raw | 14 | 0.69 g | 3 g | 0.17 g |
| White mushrooms, raw Raw | 22 | 3.1 g | 3.3 g | 0.34 g |
| Cauliflower, raw Raw | 25 | 1.9 g | 5 g | 0.28 g |
| Asparagus, raw Raw | 20 | 2.2 g | 3.9 g | 0.12 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Compare: Cucumber, with peel, raw vs Zucchini, rawIceberg lettuce, raw vs Zucchini, rawWhite mushrooms, raw vs Zucchini, rawZucchini, raw vs Tomato, red, ripe, raw
Frequently asked questions
How many calories are in raw zucchini?
100 g of raw zucchini has 17 kcal. 1 medium (196 g): about 33 kcal. 1 slice (9.9 g): about 2 kcal. 1 cup, sliced (113 g): about 19 kcal.
How much protein is in raw zucchini?
Raw zucchini contains 1.2 g of protein per 100 g (2% of the 50 g Daily Value), or 2.4 g in 1 medium (196 g). About 24% of its calories come from protein. Compared with other vegetables and vegetable products, that is below the median (median 2 g).
How many carbs are in raw zucchini?
Raw zucchini has 3.1 g of total carbohydrates per 100 g, including 1 g of fiber and 2.5 g of sugars.
How much fat is in raw zucchini?
Raw zucchini contains 0.32 g of fat per 100 g, of which 0.084 g is saturated (0.4% of the Daily Value).
What vitamins and minerals does raw zucchini contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin C (20% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw zucchini?
100 g contains 8 mg of sodium, 0.3% of the 2,300 mg Daily Value.
Does zucchini have the same nutrition raw and cooked?
No. Per 100 g, zucchini, raw has 17 kcal, while squash, Indian, cooked, boiled (Navajo) has 16 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 169291. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Source description: "Squash, summer, zucchini, includes skin, raw". Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.