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Zucchini (frozen, cooked, boiled, drained, salted, with skin)
Vegetables

Zucchini (frozen, cooked, boiled, drained, salted, with skin) nutrition facts

Per 1 cup · 223 g

Calories
31
2%
of a 2,000 cal day
  • Protein
    2.6g
    26% of calories
  • Carbs
    6.6g
    67% of calories
  • Fat
    0.3g
    7% of calories
Portion
  • ✓ Low calorie
  • ✓ Fat free
  • ✓ Low saturated fat
  • ✓ Cholesterol free

At a glance

One serving of Zucchini (frozen, cooked, boiled, drained, salted, with skin) (1 cup, 223 g) has 31 calories, with 2.6 g of protein, 6.6 g of carbohydrates and 0.3 g of fat. Most of its energy comes from carbs (67% of calories). It is high in manganese (22% DV). Keep an eye on sodium, which provides 23% of the daily value.

Per 100 g
14cal
very low energy density
Protein per 100 cal
8.3g
Net carbs
4g
carbs minus fiber
Fiber
2.9g
3.8 g sugar

High in

20%+ of the daily value

  • Manganese22%

Good source of

10–19% of the daily value

  • Dietary fiber10%
  • Pantothenic acid12%
  • Iron13%
  • Copper12%

Watch

20%+ of the daily value

  • Sodium23%

Vitamins & minerals

Amounts for 1 cup (223 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A20 μg
2%
Vitamin C8 mg
9%
Vitamin D0 μg
0%
Vitamin E0.3 mg
2%
Vitamin K9 μg
8%
Thiamine0.1 mg
8%
Riboflavin (B2)0.1 mg
7%
Niacin1 mg
5%
Vitamin B60.1 mg
8%
Folate (B9)18 μg
4%
Vitamin B120 μg
0%
Pantothenic acid1 mg
12%
Choline21 mg
4%

Minerals

NutrientAmount% Daily Value
Calcium38 mg
4%
Iron1 mg
13%
Potassium433 mg
9%
Magnesium29 mg
7%
Phosphorus56 mg
8%
Zinc0.4 mg
4%
Copper0.1 mg
12%
Manganese1 mg
22%
Selenium0.4 μg
1%
Full breakdown · 26 more nutrients
NutrientAmount% Daily Value
Alanine0.1 g—
Alpha carotene0 μg—
Arginine0.1 g—
Aspartic acid0.3 g—
Beta carotene236 μg—
Cystine0 g—
Glutamic acid0.3 g—
Glycine0.1 g—
Histidine0.1 g—
Isoleucine0.1 g—
Leucine0.1 g—
Lycopene0 μg—
Lysine0.1 g—
Methionine0 g—
Monounsaturated fats0 g—
Phenylalanine0.1 g—
Polyunsaturated fats0.1 g—
Proline0.1 g—
Retinol0 μg—
Serine0.1 g—
Threonine0.1 g—
Total omega 30 g—
Total omega 60 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 31 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)
  • 4min
    Swimming laps

Common questions

How many calories are in Zucchini (frozen, cooked, boiled, drained, salted, with skin)?

One serving of Zucchini (frozen, cooked, boiled, drained, salted, with skin) (1 cup) has 31 calories, which works out to 14 calories per 100 g. That is about 1.6% of a 2,000-calorie day.

Is Zucchini (frozen, cooked, boiled, drained, salted, with skin) high in protein?

Not especially. It has 2.6 g of protein per serving, and protein supplies 26% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Zucchini (frozen, cooked, boiled, drained, salted, with skin) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 4 g of net carbs and 67% 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 (frozen, cooked, boiled, drained, salted, with skin)?

531 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Zucchini (frozen, cooked, boiled, drained, salted, with skin)?

3.8 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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