Zucchini Nutrition Facts

Calories, fat, protein, and carbohydrate values for Zucchini.


There are 30 calories in Zucchini.


Nutrition Facts
Serving Size:


medium (200 grams)

Amount Per Serving
Calories from Fat 6.5
Calories 30

% Daily Value*

Total Fat 0.7 grams

Saturated Fat 0.1 grams

Trans Fat 0 grams
Polyunsaturated Fat 0.3 grams
Monounsaturated Fat 0.1 grams

Cholesterol 0 milligrams

Sodium 6 milligrams

Potassium 528 milligrams

Total Carbohydrates 5.4 grams

Dietary Fiber 2 grams

Sugars 3.4 grams
Protein 2.3 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Produce > Squash > Zucchini Squash (Fresh)

How long would it take to burn off 30 KCal?
Walking (3mph) 8 minutes
Running (6mph) 3 minutes
Bicycling (10mph) 4 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

Zucchini, also known as courgette, is a popular summer squash that offers a number of health benefits. With its mild flavor and versatile nature, zucchini can be incorporated into a variety of dishes, making it a valuable addition to any diet. In this article, we will explore the characteristics, benefits, and drawbacks of zucchini.

Features of Zucchini

Zucchini is characterized by its elongated shape and smooth, dark green skin. It is a member of the Cucurbitaceae family and is closely related to other squashes such as pumpkin and cucumber. The flesh of zucchini is pale green or white, and the vegetable is harvested when it is young and tender.

Benefits of Zucchini

  1. Low in calories: Zucchini is a low-calorie vegetable, making it an excellent choice for those watching their calorie intake. With just 30 calories per medium zucchini, it can be enjoyed as part of a weight-conscious diet.
  2. Rich in nutrients: Despite its low calorie count, zucchini packs a nutritional punch. It is a good source of vitamins A and C, which are essential for immune function and maintaining healthy skin. Zucchini also provides fiber, potassium, and smaller amounts of other vitamins and minerals.
  3. Hydration: Zucchini has a high water content, which contributes to hydration and promotes healthy digestion. Its water content also adds volume to meals, helping to create a sense of satiety and aid in weight management.
  4. Digestive health: The fiber in zucchini supports a healthy digestive system. It adds bulk to the stool, promoting regular bowel movements and preventing constipation. In addition, zucchini fiber may help maintain a healthy gut microbiome.
  5. Versatility in cooking: Zucchini is incredibly versatile in the kitchen. It can be enjoyed raw in salads, spiralized into pasta as a low-carb pasta alternative, grilled, roasted, sautéed, or used in soups, stews, and stir-fries. Its mild flavor blends well with a variety of ingredients and spices.

Disadvantages of Zucchini

While zucchini is generally safe and beneficial for most people, there are some considerations to keep in mind:

  1. Bitterness: In rare cases, zucchini may contain cucurbitacins, compounds that impart a bitter taste. However, commercial varieties of zucchini are bred to have low levels of cucurbitacins, making them safe to eat. If you come across an unusually bitter zucchini, it’s best to throw it away.
  2. Allergy or Sensitivity: Some people may have an allergic reaction or sensitivity to zucchini. Symptoms may include itching, swelling, or indigestion. If you experience any adverse effects after consuming zucchini, it is advisable to consult a healthcare professional.

Include zucchini in your diet

Zucchini can be used in a variety of ways to enhance the nutritional value of your meals. Here are a few ideas:

  • Raw: Add grated or thinly sliced zucchini to salads for a refreshing crunch.
  • Roasted or Grilled: Toss zucchini with a little olive oil, garlic and herbs for a tasty side dish.
  • Zoodles: Spiral zucchini into long, noodle-like strands and use them as a base for pasta dishes or stir-fries.
  • Stuffed Zucchini: Cut zucchini in half lengthwise, scoop out the seeds and fill the cavity with your choice of fillings such as cheese, herbs or cooked meat. Bake until tender for a delicious and nutritious meal.


Zucchini is a nutrient-rich and versatile vegetable that can be a valuable addition to a balanced diet. With its low calorie count, high water content, and rich nutrient profile, zucchini offers numerous health benefits. While it is generally safe for consumption, individuals with allergies or sensitivities should exercise caution. Embrace the versatility of zucchini in your culinary adventures and discover the many delicious ways to enjoy this summer squash.

Questions and Answers

Is zucchini the same as cucumber?

No, zucchini and cucumbers are not the same thing. Although they look similar, they belong to different families. Cucumbers belong to the Gourd family, while zucchini belongs to the Cucurbita family. Botanically, cucumbers are considered fruits, while zucchini is a vegetable.

What is the difference between zucchini and courgette?

Courgettes and zucchini are essentially the same vegetable, but they are referred to by different names in different regions. Zucchini is the more common name in American English, while courgette is more commonly used in British English and French. They have the same appearance, taste, and culinary uses.

Does zucchini make you poop?

Zucchini can contribute to healthy digestion due to its high water and fiber content. The insoluble fiber in zucchini adds bulk to the stool, promoting regular bowel movements and preventing constipation. Including zucchini in your diet can help support a healthy and regular digestive system.

Can zucchini be eaten raw?

Yes, zucchini can be eaten raw. It can be grated, sliced, or spiralized and added to salads or enjoyed as part of a vegetable platter. However, some people may find raw zucchini to have a slightly bitter taste. Cooking methods such as sauteing, grilling, or roasting can help to enhance its flavor.

Can you freeze zucchini?

Yes, you can freeze zucchini for later use. To freeze zucchini, wash and slice or shred into desired shapes. Blanch the zucchini by briefly submerging it in boiling water, then transfer to an ice bath to cool. Drain and pat dry before placing in airtight containers or freezer bags. Frozen zucchini will keep for about 10 to 12 months. Thawed zucchini works well in cooked dishes, but may not retain its crispness when prepared raw.