Nutrition for Zucchini

Calories, Protein, Vitamins and More


image of zucchini source

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, Vitamin K, 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
There is no significant amounts of cholesterol in zucchini.

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 percent 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
There is no significant amounts of starch in zucchini.

Calories from Fat

About 14% the calories in zucchini are from fat. Zucchini is very low in total fat, with 1 grams per zucchini. It also is cholestrol free. Most of the fat in zucchini are healthier unsaturated fats:

  • Total fat: 1 g
  • Saturated fat: 0.3 g
  • Polyunsaturated fat: 0.3 g
There is no significant amounts of cholestrol or monounsaturated fat in zucchini.

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:

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:

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 mg 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
Minerals in zucchini (1 large):
  • 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
There is no significant amounts of pantothenic acid or vitamin b12 in zucchini.

Similar to Zucchini for Vitamin C

Here are some other vegetables with similarly abundant amounts of Vitamin C to zucchini:

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

Zucchini:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Zucchini in Cooking

Zucchini is in the top 10% of most popular ingredients for recipes. Zucchini can be consumed raw and is often sliced or chopped before cooking or serving. Most recipes call for one or two zucchinis.

Friends and Relatives of Zucchini

Foods commonly cooked with zucchini: Other similar relatives:


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