Calories in Zucchini 🥒
Per 1 medium (196g)
Nutrition Facts
Serving: 1 medium (196g)
About Zucchini
Zucchini is a nutrient-packed vegetable with a mild tender taste profile. At just 33 calories per 1 medium (196g), it delivers an impressive array of vitamins and minerals without adding many calories to your daily intake. Known especially for low-calorie volume, zucchini is a cornerstone of healthy eating. It works beautifully raw, steamed, roasted, or added to soups and stir-fries.
Health Benefits of Zucchini
Rich in Vitamin C
Zucchini is an excellent source of vitamin C, a nutrient essential for low-calorie volume. Including zucchini in your diet regularly helps ensure you meet your daily requirements for this important nutrient.
Low-Calorie Nutrient Density
At only 33 calories per serving, zucchini packs a remarkable amount of vitamins and minerals relative to its calorie count. This makes it one of the most nutrient-dense foods you can add to your plate.
Potassium for Heart Health
With 512mg of potassium per serving, zucchini helps regulate fluid balance, nerve signals, and muscle contractions. A potassium-rich diet is associated with lower blood pressure and reduced stroke risk.
Ultra Low-Calorie Choice
At just 33 calories per serving, zucchini is one of the lowest-calorie options in its category. You can enjoy generous portions without significantly impacting your daily calorie budget, making it perfect for volume eating during weight management.
Calories by Serving Size
Different serving sizes of zucchini and their nutritional values:
| Serving | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|
| ½ cup (98g) | 16 | 3.0g | 1.2g | 0.3g |
| Small serving (147g) | 25 | 4.6g | 1.8g | 0.4g |
| 1 cup (196g) | 33 | 6.1g | 2.4g | 0.6g |
| 1.5 cups (294g) | 50 | 9.1g | 3.6g | 0.9g |
| 2 cups (392g) | 66 | 12.2g | 4.8g | 1.2g |
| Large serving (588g) | 99 | 18.3g | 7.2g | 1.8g |
Is Zucchini Good for Weight Loss?
Zucchini is an excellent choice for weight loss at just 33 calories per 1 medium (196g). Its ultra-low calorie count means you can eat generous portions without worrying about your daily calorie budget. Foods this low in calories are often called 'free foods' in many diet plans because the energy cost of digesting them nearly equals their calorie content. Pair zucchini with lean protein for a satisfying, diet-friendly meal. Tracking your intake with an app like Calory can help you see just how much room zucchini leaves in your daily calorie goal.
Zucchini and Popular Diets
How zucchini fits into common eating plans:
Frequently Asked Questions
How many calories in zucchini?
Zucchini (1 medium (196g)) contains approximately 33 calories. The exact count can vary slightly based on size, preparation method, and specific variety. Use the Calory app for precise tracking based on your actual serving.
Is zucchini good for weight loss?
Yes, zucchini is a great choice for weight loss at only 33 calories per serving. Its low calorie count means you can enjoy it freely as part of a calorie-controlled diet. Include it as part of a balanced diet with adequate protein for best results.
What is the best way to cook zucchini?
For maximum nutrition, steaming or lightly sauteing zucchini preserves the most vitamins and minerals. Roasting brings out natural sweetness and adds flavor. Eating it raw (when applicable) retains heat-sensitive nutrients. Avoid boiling for extended periods, which can leach water-soluble vitamins.
How should I store zucchini?
Store fresh zucchini in a cool place or refrigerator to maximize shelf life. Most vegetables last longest in the crisper drawer of your refrigerator. You can also freeze zucchini for longer storage. Frozen varieties retain most of their nutritional value and are often more affordable.
Track Zucchini in Calory
Scan, search, or snap a photo. Calory makes logging zucchini instant with AI-powered food recognition.