A summer squash that is mild in flavor and highly nutritious. Whether your goal is keto, weight loss, or bodybuilding, here is the full nutritional breakdown you need to hit your macronutrient goals.
💡 Serving Size Guide
A standard serving of 1 cup chopped weighs approximately 124g.
That means one serving contains 21 calories,
1.5g of protein,
and 3.8g of carbs.
17Calories per 100g
1.2gProtein
3.1gCarbs
0.3gFat
Calories in any amount of Zucchini
Weigh your portion and type it in. Values scale from the 100g figures above.
21 kcal ·
1.5g protein ·
3.8g carbs ·
0.4g fat
Zucchini calories and macros by amount
Amount
Calories
Protein
Carbs
Fat
1 oz
5 kcal
0.3g
0.9g
0.1g
50 g
9 kcal
0.6g
1.6g
0.2g
100 g
17 kcal
1.2g
3.1g
0.3g
1 serving: 1 cup chopped (124 g)
21 kcal
1.5g
3.8g
0.4g
150 g
26 kcal
1.8g
4.7g
0.5g
200 g
34 kcal
2.4g
6.2g
0.6g
250 g
43 kcal
3g
7.8g
0.8g
300 g
51 kcal
3.6g
9.3g
0.9g
500 g
85 kcal
6g
15.5g
1.5g
1 lb
77 kcal
5.4g
14.1g
1.4g
Zucchini Micronutrients (100g)
Dietary Fiber1 g
Total Sugars2.5 g
Net Carbs (Total Carbs - Fiber)2.1 g
Frequently Asked Questions
Is Zucchini good for weight loss?
With 17 calories per 100g, Zucchini can absolutely be part of a healthy diet.
Because it contains 1g of dietary fiber and 1.2g of protein, it helps regulate
satiety. Weight loss ultimately depends on your overall daily caloric deficit (TDEE).
Can I eat Zucchini on a Keto Diet?
The ketogenic diet requires you to monitor your Net Carbs. A 100g serving of Zucchini has
2.1g of net carbs (3.1g total minus 1g fiber).
This makes it highly compatible with low-carb and keto diets.
Does Zucchini have high protein?
Providing 1.2g of protein per 100g, Zucchini is lower in protein. You may want to pair it with higher-protein foods to hit your macro targets.
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