Zucchini
How Many Calories Are in Zucchini? Nutrition Facts and Benefits
Zucchini (a type of summer squash, Cucurbita pepo) is a mild, versatile vegetable enjoyed raw or cooked in many cuisines. Thanks to its tender texture and subtle flavor, it’s commonly grilled, roasted, sautéed, spiralized into “zoodles,” or added to soups, stews, and salads. Its high water content and low calorie density make it a light, refreshing choice for balanced meals.
Calories and Nutrition (Average)
| # | Amount | Calories | Carbohydrate | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 g | 17 kcal | 3.1 g | 1.2 g | 0.3 g | 1.0 g | 8 mg |
| 2 | 1 serving (200 g) | 34 kcal | 6.2 g | 2.4 g | 0.6 g | 2.0 g | 16 mg |
Health Benefits of Zucchini
- Rich in vitamin C, potassium, and manganese; contains carotenoids (beta‑carotene, lutein, zeaxanthin).
- High water content supports hydration and a low calorie density.
- Provides dietary fiber that supports healthy digestion.
- Antioxidants help protect cells and support eye health.
- Can aid weight management by promoting fullness with few calories.
Tips for Enjoying Zucchini
- Try grilling, roasting, sautéing with a little olive oil, or steaming to retain nutrients.
- Season with herbs and spices like garlic, oregano, thyme, chili flakes, or lemon zest.
- Pair with protein and healthy fats (eggs, yogurt, legumes, tofu, cheese) for a balanced meal.
- Keep the skin on for extra fiber and antioxidants; avoid overcooking to prevent mushiness.
- Use as “zoodles,” add to omelets, soups, and ratatouille, and keep salt modest to limit sodium.