Zucchini calories
Per 100 g, zucchini has 17 kcal, 1.2 g of protein and 1.0 g of fiber. A usual serving of 196 g lands near 33 kcal.
A serving covers about 2% of the 2,000 kcal reference day used on US nutrition labels.
A real serving: 30 to 37 kcal
Nutrition facts
| Nutrient | Per 100 g | Per serving (196 g) |
|---|---|---|
| kcal | 17 | 33 |
| Protein, g | 1.2 | 2.4 |
| Fat, g | 0.3 | 0.6 |
| Carbs, g | 3.1 | 6.1 |
| Fiber, g | 1.0 | 2.0 |
Calories by portion
| Portions | Most likely | Range, kcal | Steps to burn |
|---|---|---|---|
| ½ · 98 g | 17 kcal | 15-18 | 520 |
| 1 · 196 g | 33 kcal | 30-37 | 1,000 |
| 1½ · 294 g | 50 kcal | 45-55 | 1,600 |
| 2 · 392 g | 67 kcal | 60-73 | 2,100 |
The same portion buttons as in the Kalorea app: ½, 1, 1½ and 2 servings.
How long to burn one serving
About 1,000 steps, or 8 minutes of brisk walking for an average adult.
How we count: an adult of 75 kg and 175 cm walking at 5.6 km/h burns (4.3 − 1) × 75 = 247.5 kcal an hour above resting. Steps are distance divided by a stride of 0.415 × height. That's about 31 steps per kcal. The Kalorea app uses your own height and weight.
Size is what changes the number here. Put something for scale next to it, like a fork or your hand, or type the weight if you know it.
Compared with similar foods
| Food | kcal / 100 g | Serving | Protein / 100 g |
|---|---|---|---|
| Celery | 14 | 6 kcal / 40 g | 0.7 g |
| Cucumber | 15 | 8 kcal / 52 g | 0.7 g |
| Radish | 16 | 9 kcal / 58 g | 0.7 g |
| Romaine lettuce | 17 | 8 kcal / 47 g | 1.2 g |
| Zucchini | 17 | 33 kcal / 196 g | 1.2 g |
| Tomato | 18 | 22 kcal / 123 g | 0.9 g |
| Sauerkraut | 19 | 27 kcal / 142 g | 0.9 g |
| Yellow squash | 19 | 24 kcal / 127 g | 1.0 g |
| Asparagus | 20 | 27 kcal / 134 g | 2.2 g |
Lightest in this group per 100 g: Celery.
Where the numbers come from
Values from USDA FoodData Central, a public domain (CC0) database by the US Department of Agriculture: FDC 169291 (Squash, summer, zucchini, includes skin, raw).
The ±10% range covers natural variation between samples: size, variety, ripeness or fat content, and how it was prepared.
Questions
How many calories in zucchini?
Zucchini has about 17 kcal per 100 g. A typical 196 g serving is about 33 kcal, and realistically anywhere from 30 to 37 kcal depending on the recipe and portion.
How much protein is in zucchini?
1.2 g of protein per 100 g, or about 2.4 g in a 196 g serving.
Your plate isn't a lab sample
Snap your own zucchini and Kalorea estimates what's actually on your plate, with a range and macros.