Calorie Chart / Vegetables / Zucchini
How Many Calories Are in Zucchini?
Calculation of the nutritional value & Recommended Dietary Intake of zucchini
For g and a calorie requirement of kcal
| Calories 44 kcal | Proteins 1.2 g | Lipids 0.2 g | Carbohydrates 9.2 g |
| 2% | 2% | 0% | 3% |
Health benefits of zucchini
Zucchini - 100g
Calories 22 kcal
Proteins 0.6 g
Lipids 0.1 g
Carbohydrates 4.6 g
Zucchini is classified as a very low-calorie vegetable: with only 22 kcal per 100 g, it brings hardly any calories to the daily tally, making it a strategic food for anyone trying to cut calories without sacrificing volume on the plate. It is nonetheless rich in water (over 93%), a point that further dilutes its calories while helping with hydration.
Behind this slim-calorie profile, zucchini delivers vitamin C, vitamin B6, folate, and the antioxidant carotenoids lutein and zeaxanthin, all useful for eye health. It also supplies potassium and a touch of manganese, two minerals that participate in normal muscle and nerve function. Thanks to its gentle fibre content (mainly pectin-type soluble fibre), zucchini supports digestive comfort without the bloating sometimes caused by higher-fibre choices.
Because its peel is thin and edible, no nutrients are lost to peeling: the green skin concentrates part of the antioxidants while adding zero extra calories. Historically, zucchini was developed in 19th-century Italy from older squash varieties; its popularity grew in the French "courgette" version precisely because cooks noticed it provided volume and texture for negligible calories compared with dense starchy vegetables.
In short, zucchini is a low-calorie ally that adds colour, micronutrients, and variety to the plate while keeping total calories under tight control—an asset for weight management, cutting phases for athletes, or anyone seeking nutrient density rather than empty calories.
Tips for incorporating zucchini into a balanced diet
To build balanced meals with controlled calories, combine zucchini with lean proteins and aromatic herbs. A classic "ratatouille" mixing zucchini with eggplant, tomato, and bell pepper delivers flavour for minimal calories and pairs well with a grilled chicken breast. The vegetables bulk up the dish so you feel full while keeping calories modest.
For a light lunch under 400 calories, try spiralised zucchini "noodles" tossed with seared salmon cubes, lemon zest, and a spoon of Greek yogurt sauce; the high protein content balances the tiny-calorie contribution of zucchini. Athletes looking to refuel after training can stir diced zucchini into a bowl of warm quinoa: you increase volume and micronutrients without pushing calories too high, allowing room for fruit or dairy on the side.
If you crave comfort food, bake a portion-controlled zucchini gratin using light cream and grated emmental. Compared with a potato gratin, you slash calories per serving by more than half. Zucchini also blends easily into smoothies with banana and mint, adding creaminess and cutting calories versus using only fruit.
Whichever recipe you pick, keep an eye on added fat: one tablespoon of oil already brings roughly 90 calories—four times more than 100 g of zucchini. Measuring dressings precisely helps you preserve the vegetable's core advantage: very few calories for lots of plate space.
Frequently Asked Questions
- How many calories are in zucchini?
- There are 22 kcal per 100 g.
- Is zucchini considered low in calories compared with other vegetables?
- Yes, zucchini is among the lowest-calorie vegetables; for example, 100 g provides fewer calories than the same amount of carrot or pumpkin.
- Does eating the skin change the calorie count?
- No, keeping the skin on does not meaningfully change calories; it does add antioxidants.
- What is a good serving size of zucchini to stay under 50 calories?
- A 200 g portion supplies about 44 calories, keeping the meal extremely light.
- Will grilling zucchini add lots of calories?
- The vegetable itself stays low-calorie; the only extra calories come from the oil used. Brushing with 1 teaspoon of oil adds about 40 calories.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
