⏱ 45 min total

Zucchini Boats

Name: Zucchini Boats
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 1 serving
Ingredients: ½ medium Zucchini; ¼ cup, shredded Cheddar cheese; ¼ small Onion; ¼ dash Salt; ¼ dash Black pepper; ¼ cup cherry tomatoes Cherry tomatoes

Per 1 serving · 181 g · 6 ingredients

Calories

145

7%
of a 2,000 cal day

Protein
8.5g
23% of calories
Carbs
6.5g
17% of calories
Fat
9.9g
60% of calories

Portion

At a glance

One serving of Zucchini Boats (181 g) has 145 calories, with 8.5 g of protein, 6.5 g of carbohydrates and 9.9 g of fat. Most of its energy comes from fat (60% of calories). It is high in Vitamin C (27% DV), calcium (21% DV) and phosphorus (26% DV). Keep an eye on saturated fat, which provides 28% of the daily value.

Per 100 g

80cal

low energy density

Protein per 100 cal

5.9g

Net carbs

carbs minus fiber

Fiber

1.7g

4.2 g sugar

High in

20%+ of the daily value

Vitamin C27%
Calcium21%
Phosphorus26%

Good source of

10–19% of the daily value

Vitamin A11%
Riboflavin (B2)17%
Vitamin B618%
Folate (B9)10%
Vitamin B1211%
Zinc12%

Watch

20%+ of the daily value

Saturated fat28%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 30 min

1
Preheat oven to 350 degrees F.
2
Trim the ends off zucchini. Cut zucchini in half lengthwise; scoop out pulp, leaving 1/2-in. shells. Finely chop pulp.
3
Note: When scooping out the pulp for Zucchini Boats, a teaspoon is just the right size. Use a food processor or blender to finely chop the pulp quickly
4
Mix pulp, 3/4 cup cheese, onion, salt, and pepper together.
5
Spoon into the zucchini shells. Dot with cherry tomatoes.
6
Place in a greased 13-in. x 9-in. baking dish. Sprinkle with remaining cheese.
7
Bake, uncovered, for 25-30 minutes or until zucchini is tender. Yield: 4 servings.
8
Recipe lightly inspired by: http://www.tasteofhome.com/recipes/zucchini-boats

Vitamins & minerals

Amounts for 1 serving (181 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	100 μg	11%
Vitamin C	24 mg	27%
Vitamin D	0.2 μg	1%
Vitamin E	1 mg	4%
Vitamin K	8 μg	7%
Thiamine	0.1 mg	5%
Riboflavin (B2)	0.2 mg	17%
Niacin	1 mg	4%
Vitamin B6	0.2 mg	18%
Folate (B9)	40 μg	10%
Vitamin B12	0.3 μg	11%
Pantothenic acid	0.4 mg	8%
Choline	18 mg	3%

Minerals

Nutrient	Amount	% Daily Value
Calcium	214 mg	21%
Iron	1 mg	7%
Potassium	391 mg	8%
Magnesium	31 mg	7%
Phosphorus	185 mg	26%
Zinc	1 mg	12%
Copper	0.1 mg	10%
Manganese	0.3 mg	11%
Selenium	8 μg	15%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.3 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	38 μg	—
Arginine	0.2 g	—
Aspartic acid	1 g	—
Beta carotene	309 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	11 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	2 g	—
Glycine	0.2 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.4 g	—
Lactose	0.1 g	—
Leucine	1 g	—
Lycopene	958 μg	—
Lysine	0.4 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	2 g	—
Phenylalanine	0.4 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	72 μg	—
Serine	0.3 g	—
Starch	0 g	—
Sucrose	0.2 g	—
Theobromine	0 mg	—
Threonine	0.4 g	—
Total omega 3	0.1 g	—
Total omega 6	0.3 g	—
Tryptophan	0.2 g	—
Tyrosine	0.4 g	—
Valine	0.5 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.2 μg	—

Burning 145 calories

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

28min
Walking (3.5 mph)
17min
Cycling (moderate)
12min
Running (6 mph)
20min
Swimming laps

Common questions

How many calories are in Zucchini Boats?

One serving of Zucchini Boats (1 serving) has 145 calories, which works out to 80 calories per 100 g. That is about 7.3% of a 2,000-calorie day.

Are Zucchini Boats high in protein?

Not especially. It has 8.5 g of protein per serving, and protein supplies 23% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Zucchini Boats keto-friendly?

It is hard to fit into a strict keto diet. One serving has 5 g of net carbs and 17% 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 Boats?

231 mg per serving.

How much sugar is in Zucchini Boats?

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

Nutrition Facts

Serving size1 serving (181 g)

Calories145

% Daily Value*

Total fat 9.9g	13%
Saturated fat 5.6g	28%
Trans fat 0.3g
Cholesterol 29mg	10%
Sodium 231mg	10%
Total carbohydrate 6.5g	2%
Dietary fiber 1.7g	6%
Total sugars 4.2g
Protein 8.5g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

More recipes

View all