How healthy is zucchini?

Q: How many calories are in zucchini?

100 g of zucchini has 17 kcal. A typical portion, 1 cup sliced (124 g), has about 21 kcal.

Q: How much protein is in zucchini?

Zucchini has 1.2 g of protein per 100 g, or about 1.5 g in 1 cup sliced.

Q: Is zucchini good for weight loss?

Zucchini is low in calories (17 kcal per 100 g), so it adds volume to meals without many calories. No single food causes weight loss; the overall diet does.

Is zucchini healthy? Yes, for most people. Zucchini scores 92/100 on the HowHealthyIs Score: 100 g provides 17 kcal, 18 mg vitamin C and 261 mg potassium. Zucchini is very low in calories and a source of vitamin C and potassium; it works as a pasta swap. Source: USDA FoodData Central.

Source of vitamin C
Low calorie

Score explained

The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Zucchini ranks higher than 92% of them.

Counts in favor (% daily value per 100 kcal)

Vitamin C99%
Potassium28%
Magnesium21%
Fiber18%
Protein12%
Iron10%
Calcium6%
Vitamin A6%
Vitamin E4%

Counts against

Saturated fat2%
Added sugars0%
Sodium2%

Raw NRF9.3: 205 minus 4 = 201. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology

How many calories are in zucchini?

Your amount

Calories21kcal

Protein1.5g

Carbohydrates3.9g

Fat0.4g

Fiber1.2g

Sugars3.1g

Nutrition facts for zucchini. Per 100 g and for the selected portion (124 g). %DV uses FDA Daily Values.
Nutrient	Per 100 g	Per portion	%DV
Energy and macronutrients
Calories	17 kcal	21 kcal
Protein	1.2 g	1.5 g	3%
Carbohydrates	3.1 g	3.9 g	1%
Fiber	1 g	1.2 g	4%
Sugars	2.5 g	3.1 g
Added sugars	0 g	0 g	0%
Fat	0.3 g	0.4 g	1%
Saturated fat	<0.1 g	0.1 g	1%
Vitamins
Vitamin A	10 µg	12 µg	1%
Vitamin C	18 mg	22 mg	25%
Vitamin E	0.1 mg	0.1 mg	1%
Minerals
Calcium	16 mg	20 mg	2%
Iron	0.4 mg	0.5 mg	3%
Potassium	261 mg	324 mg	7%
Magnesium	18 mg	22 mg	5%
Sodium	8 mg	9.9 mg	0%

Source: USDA FoodData Central, "Squash, summer, zucchini, includes skin, raw" (FDC 169291). Values rounded.

Why is zucchini good for you?

22 mg vitamin C in 1 cup sliced, 25% of the daily value. Vitamin C contributes to the normal function of the immune system.

Good ways to use it

Zucchini noodles
Grilled, roasted or in baking

What should you watch out for?

Nothing notable for most people.

Which vegetables score higher?

Other vegetables with more nutrition per calorie. Variety matters more than picking one winner.

Red bell pepper

26 kcal per 100 g

High in vitamin C, Source of vitamin A

Arugula

25 kcal per 100 g

Source of calcium, Source of vitamin C

Kale

35 kcal per 100 g

High in vitamin C, High in calcium

How does zucchini compare?

Common questions about zucchini

How many calories are in zucchini?

100 g of zucchini has 17 kcal. A typical portion, 1 cup sliced (124 g), has about 21 kcal.

How much protein is in zucchini?

Zucchini has 1.2 g of protein per 100 g, or about 1.5 g in 1 cup sliced.

Is zucchini good for weight loss?

Zucchini is low in calories (17 kcal per 100 g), so it adds volume to meals without many calories. No single food causes weight loss; the overall diet does.

Sources

U.S. Department of Agriculture. FoodData Central, SR Legacy: "Squash, summer, zucchini, includes skin, raw", FDC ID 169291. fdc.nal.usda.gov
U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels (21 CFR 101.9).
Fulgoni VL, Keast DR, Drewnowski A. Development and validation of the Nutrient-Rich Foods Index. J Nutr. 2009;139(8):1549-1554.
Monteiro CA, et al. Ultra-processed foods: what they are and how to identify them. Public Health Nutr. 2019;22(5):936-941.

Review and updates

Last updated: October 8, 2026
Medical review: Pending. A registered dietitian signs off every food page before launch. Our reviewers
Score version: HowHealthyIs Score 1.0

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More: Vegetables ranked, foods high in vitamin C.