Nutrition for Zucchini
Calories, Protein, Vitamins and More
Zucchini Nutrition Summary
One zucchini (323 grams or 0.7 lb) contains 55 calories and 3.9 grams of protein. Zucchini consist of 95% water, 3% carbohydrates, 1% protein, and less than 1% of fat.Zucchini is an excellent source of many nutrients, including dietary fiber, Vitamin C, calcium, potassium and Vitamin B6. It also contains significant amounts of magnesium, riboflavin, manganese, phosphorus, zinc and copper.
In one zucchini:
- Calories: 55
- Protein: 3.9 g
- Sugar: 8.1 g
- Dietary fiber: 3.2 g
- Fat: 1 g, (Saturated: 0.3 g)
- Sodium: 25.8 mg
See the Zucchini Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Squash, summer, zucchini, includes skin, raw.
Calories in Zucchini
Zucchini has 55 calories per zucchini or 17 calories for every 100 grams. Most of its calories are from carbohydrates, protein and fat.62% of calories in zucchini are from carbohydrates, 24% of calories are from protein and 14% of calories are from fat.
Calories from Carbs
The majority, or 62% of the calories in zucchini are from carbohydrates.
The carbs in zucchini are mostly in the form of dietary fiber and sugar (28% and 72%). 1 zucchini has 13% of daily values or 3.2 grams of dietary fiber.
- Dietary fiber: 3.2 g
- Sugar: 8.1 g
Calories from Fat
About 14% the calories in Zucchini are from fat. Zucchini is very low in total fat, with 1 grams per zucchini. Most of the fat in zucchini are healthier unsaturated fats.
Zucchini is cholesterol free and trans-fat free.
Zucchini is cholesterol free and trans-fat free.
- Total fat: 1 g
- Saturated fat: 0.3 g
- Polyunsaturated fat: 0.3 g
Omega-3 in Zucchini
Zucchini is a source of healthy omega-3 fatty acids, containing a total of 0.2 grams for every zucchini. It contains significant amounts of alpha linoleic acid.
[2]
- alpha linoleic acid: 0.2 g
Calories Similar to Zucchini
Some other vegetables with similar calories to zucchini by weight:- Romaine Lettuce: same
- Endive: same
- Radishes: -3 calories
- Tomato: +3 calories
Protein in Zucchini
One zucchini has 3.9 grams of protein or about 8% of daily recommended intake. Although zucchini is relatively low in protein, it does contain all 9 essential amino acids at small amounts.- Protein: 3.91 g
- Tryptophan: 0.03 g
- Threonine: 0.09 g
- Isoleucine: 0.14 g
- Leucine: 0.23 g
- Lysine: 0.22 g
- Methionine: 0.06 g
- Phenylalanine: 0.14 g
- Valine: 0.17 g
- Histidine: 0.08 g
Protein Similar to Zucchini
Some other vegetables with similar amounts of protein to zucchini by weight:- Parsnip: same
- Tomato Sauce: same
- Romaine Lettuce: +0.1 grams
- Fennel: +0.1 grams
Vitamins and Minerals in Zucchini
An good source of many nutrients, zucchini contains abundant amounts of Vitamin C, calcium, potassium and Vitamin B6. In fact, a single zucchini contains 77% of recommended daily values or 57.8 milligrams of Vitamin C.Vitamins in zucchini (1 large):
- Vitamin a: 32.3 ug
- Thiamin: 0.1 mg
- Riboflavin: 0.3 mg
- Niacin: 1.5 mg
- Vitamin b6: 0.5 mg
- Vitamin c: 57.8 mg
- Vitamin e: 0.4 mg
- Folate: 77.5 ug
- Vitamin k: 13.9 ug
- Calcium: 51.7 mg
- Potassium: 843 mg
- Iron: 1.2 mg
- Magnesium: 58.1 mg
- Zinc: 1 mg
- Selenium: 0.6 ug
- Phosphorus: 122.7 mg
- Copper: 0.2 mg
- Manganese: 0.6 mg
- Choline: 30.7 mg
Similar to Zucchini for Vitamin C
Here are some other vegetables with similarly abundant amounts of Vitamin C to zucchini:- Parsnip: -2.9 MG
- Scallion: +2.9 MG
- Cherry Tomato: -6.1 MG
- Jicama: +7.4 MG
Flavonoids and Carotenoids in Zucchini [3]
Zucchini contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin and flavonoids quercetin. In one zucchini:
- beta-carotene: 388 ug
- lutein + zeaxanthin: 6864 ug
- Quercetin: 2.13 mg
Zucchini Nutrition Chart
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