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Zucchini (raw, with skin)
Vegetables

Zucchini (raw, with skin) nutrition facts

Per 1 medium zucchini · 196 g

Calories
33
2%
of a 2,000 cal day
  • Protein
    2.4g
    24% of calories
  • Carbs
    6.1g
    62% of calories
  • Fat
    0.6g
    14% of calories
Portion
  • ✓ Low calorie
  • ✓ Low fat
  • ✓ Low saturated fat
  • ✓ Low sodium
  • ✓ Cholesterol free

At a glance

One serving of Zucchini (raw, with skin) (1 medium zucchini, 196 g) has 33 calories, with 2.4 g of protein, 6.1 g of carbohydrates and 0.6 g of fat. Most of its energy comes from carbs (62% of calories). It is high in Vitamin C (39% DV) and Vitamin B6 (25% DV).

Per 100 g
17cal
very low energy density
Protein per 100 cal
7.2g
Net carbs
4g
carbs minus fiber
Fiber
2g
4.9 g sugar

High in

20%+ of the daily value

  • Vitamin C39%
  • Vitamin B625%

Good source of

10–19% of the daily value

  • Riboflavin (B2)14%
  • Folate (B9)12%
  • Potassium11%
  • Phosphorus11%
  • Copper12%
  • Manganese15%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 medium zucchini (196 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A20 μg
2%
Vitamin C35 mg
39%
Vitamin D0 μg
0%
Vitamin E0.2 mg
2%
Vitamin K8 μg
7%
Thiamine0.1 mg
7%
Riboflavin (B2)0.2 mg
14%
Niacin1 mg
6%
Vitamin B60.3 mg
25%
Folate (B9)47 μg
12%
Vitamin B120 μg
0%
Pantothenic acid0.4 mg
8%
Choline19 mg
3%

Minerals

NutrientAmount% Daily Value
Calcium31 mg
3%
Iron1 mg
9%
Potassium512 mg
11%
Magnesium35 mg
8%
Phosphorus74 mg
11%
Zinc1 mg
6%
Copper0.1 mg
12%
Manganese0.3 mg
15%
Selenium0.4 μg
1%
Full breakdown · 39 more nutrients
NutrientAmount% Daily Value
Alanine0.1 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene0 μg—
Arginine0.1 g—
Aspartic acid0.3 g—
Beta carotene235 μg—
Caffeine0 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fructose3 g—
Galactose0 g—
Glucose2 g—
Glutamic acid0.3 g—
Glycine0.1 g—
Histidine0.1 g—
Isoleucine0.1 g—
Lactose0 g—
Leucine0.1 g—
Lycopene0 μg—
Lysine0.1 g—
Maltose0 g—
Methionine0 g—
Monounsaturated fats0 g—
Phenylalanine0.1 g—
Polyunsaturated fats0.2 g—
Proline0.1 g—
Retinol0 μg—
Serine0.1 g—
Starch0 g—
Sucrose0.1 g—
Theobromine0 mg—
Threonine0.1 g—
Total omega 30.1 g—
Total omega 60.1 g—
Tryptophan0 g—
Tyrosine0.1 g—
Valine0.1 g—

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 33 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 6min
    Walking (3.5 mph)
  • 4min
    Cycling (moderate)
  • 3min
    Running (6 mph)
  • 5min
    Swimming laps

Common questions

How many calories are in Zucchini (raw, with skin)?

One serving of Zucchini (raw, with skin) (1 medium zucchini) has 33 calories, which works out to 17 calories per 100 g. That is about 1.7% of a 2,000-calorie day.

Is Zucchini (raw, with skin) high in protein?

Not especially. It has 2.4 g of protein per serving, and protein supplies 24% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Zucchini (raw, with skin) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 4 g of net carbs and 62% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Zucchini (raw, with skin)?

16 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Zucchini (raw, with skin)?

4.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Recipes with zucchini

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