Calories in Zucchini: Nutritional facts for Zucchini Types

A 100g serving of raw zucchini contains 17 calories. A 100g serving of cooked, boiled, drained zucchini contains 21 calories.

One kilogram (1000g) of raw zucchini contains 170 calories. One kilogram (1000g) of cooked, boiled, drained zucchini contains 210 calories.

A large raw zucchini (323g or 11.39oz) contains 55 calories. A large cooked, boiled, drained zucchini (323g or 11.39oz) contains 68 calories. A medium raw zucchini (196g or 6.91oz) contains 33 calories. A medium cooked, boiled, drained zucchini (196g or 6.91oz) contains 41 calories. A small raw zucchini (150g or 5.29oz) contains 26 calories. A small cooked, boiled, drained zucchini (150g or 5.29oz) contains 32 calories.

Zucchini benefits come from its rich nutrient and antioxidant profile. The key health benefits of zucchini are detailed below:

• Rich in Antioxidants: Zucchini contains antioxidants, including carotenoids like lutein and zeaxanthin, which are beneficial for eye health and protecting cells from oxidative damage. (Seddon JM, Ajani UA, Sperduto RD, et al., 1994, Dietary carotenoids, vitamins A, C, and E, and advanced age-related macular degeneration)
• Supports Digestive Health: Zucchini has a high water content and provides dietary fiber, both of which aid in healthy digestion, promote regular bowel movements, and can help prevent constipation. (Yang J, Wang HP, Zhou L, Xu CF., 2012, Effect of dietary fiber on constipation: a meta-analysis)
• May Aid in Blood Sugar Control: The low carbohydrate and high fiber content of zucchini can help stabilize blood sugar levels, making zucchini a good food choice for individuals looking to manage blood glucose. (Weickert MO, Pfeiffer AFH., 2008, Metabolic effects of dietary fiber consumption and prevention of diabetes)
• Contributes to Heart Health: Zucchini contains potassium, a mineral important for maintaining healthy blood pressure levels. The fiber content may also help lower cholesterol levels. (Aburto NJ, Hanson S, Gutierrez H, Hooper L, Elliott P, Cappuccio FP., 2013, Effect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta-analyses)

Zucchini is a healthy vegetable, but some considerations exist for certain individuals. These potential aspects are outlined below:

• Bitter Taste and Cucurbitacins: Rarely, zucchini can be unusually bitter due to high levels of cucurbitacins, natural compounds found in squash. Consuming very bitter zucchini can cause stomach cramps, diarrhea, and vomiting. This is uncommon in commercially grown zucchini. If a zucchini tastes exceptionally bitter, discarding the vegetable is advisable. A daily suggested amount for general consumption, such as one to two medium zucchinis, is safe when the vegetable is not bitter. (Sharma, A., & Sharma, R., 2019, Toxic squash syndrome: A case series of cucurbit poisoning)
• Potential for Digestive Discomfort in Some: While fiber is beneficial, a sudden large increase in fiber intake from foods like zucchini can cause gas, bloating, or abdominal discomfort in individuals not accustomed to a high-fiber diet. Gradually increasing fiber intake and ensuring adequate water consumption can help. An alternative vegetable with a different fiber profile, like cooked bell peppers, could be considered if zucchini causes discomfort. (McRorie Jr, J. W., & McKeown, N. M., 2017, Understanding the physics of functional fibers in the gastrointestinal tract: An evidence-based approach to resolving enduring misconceptions about insoluble and soluble fiber)

Yes, zucchini is good for consumption because zucchini provides essential nutrients, antioxidants, and fiber that support overall health. Many people eat zucchini raw, and doing so preserves some heat-sensitive nutrients. Zucchini’s high water and fiber content promote digestive health and regularity (Yang J, et al., 2012, Effect of dietary fiber on constipation: a meta-analysis). The presence of antioxidants like lutein and zeaxanthin in zucchini supports eye health and protects against age-related eye conditions (Seddon JM, et al., 1994, Dietary carotenoids, vitamins A, C, and E, and advanced age-related macular degeneration). Zucchini’s potassium content can aid in maintaining healthy blood pressure levels, which is beneficial for heart health (Aburto NJ, et al., 2013, Effect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta-analyses). The low calorie and carbohydrate profile, combined with fiber, also makes zucchini a suitable food for blood sugar management and weight control.

The calorie content of zucchini and closely related summer squashes shows minimal variation among the common types like green zucchini, golden zucchini, round zucchini, or heirloom varieties like Costata Romanesco when comparing raw forms, all contain 17 to 20 calories per 100g. Yellow crookneck and straightneck squashes are also in this low-calorie range, around 19 calories per 100g raw. The most significant changes in calorie content arise from the preparation method. Raw zucchini represents the lowest calorie form. Cooking methods such as boiling or steaming cause a slight increase in calories per 100g due to water loss and nutrient concentration (e.g., boiled zucchini has about 21 calories per 100g). Methods that incorporate fats or oils, like sautéing, frying, or baking with added ingredients, will increase the final calorie count of any zucchini dish, regardless of the specific zucchini type.

Yes, the zucchini macros profile changes when cooked, due to water loss which concentrates the remaining nutrients per 100g. A 100g serving of raw zucchini contains 17 calories, 1.21g of protein, 3.11g of carbohydrates, and 0.32g of fat. The cooked zucchini nutrition for a 100g serving of boiled, drained zucchini shows 21 calories, 1.42g of protein, 3.96g of carbs in zucchini cooked, and 0.36g of fat. The calorie difference is small, an increase of 4 calories per 100g when boiled. Protein, carbohydrate, and fat amounts all show slight increases per 100g in the cooked version due to the reduction in water content making these nutrients more concentrated by weight.

Zucchini (Cucurbita pepo) is a type of summer squash with origins in the Americas. While wild squash varieties are native to Mesoamerica, the specific development of the tender, immature fruit we recognize as zucchini occurred much later, in Italy, likely in the late 19th century. Early forms of squash were cultivated in the Americas for thousands of years, valued for seeds and flesh. Columbus and other European explorers introduced various squash varieties to Europe. In Italy, through selection and cultivation, the elongated, green, immature summer squash now known as zucchini was developed. Italian immigrants are credited with bringing zucchini to the United States in the early 20th century. 

Initially, zucchini was not widely known in America but gained popularity over time. Dishes like fried zucchini or zucchini incorporated into pasta sauces reflect zucchini's Italian heritage. The French dish ratatouille, which prominently features zucchini alongside eggplant and tomatoes, showcases zucchini's adoption into European cuisine. Today, zucchini is cultivated globally and used in a multitude of dishes reflecting diverse culinary influences, from simple grilled preparations to being a key ingredient in baked goods and noodle substitutes.