Zucchinicalories and nutrition per 100 g
100 g raw
17kcal
Protein, fat and carbs per 100 g
- Protein
- 1.2 g
- 24% of energy
- Fat
- 0.3 g
- 14% of energy
- Carbs
- 3.1 g
- 62% of energy
- Fiber
- 1 g
- Sugar
- 2.5 g
- Boiled, 100 g
- 18 kcal
- Roasted, 100 g
- 20 kcal
- medium zucchini (196 g)
- 33 kcal
On this page
Servings
| Serving | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| medium zucchini · 196 g | 33 kcal | 2.4 g | 0.6 g | 6.1 g |
How cooking changes it
Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.
| Method | Yield | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Raw | 100% | 17 kcal | 1.2 g | 0.3 g | 3.1 g |
| Boiled | 95% | 18 kcal | 1.3 g | 0.3 g | 3.3 g |
| Steamed | 97% | 18 kcal | 1.3 g | 0.3 g | 3.2 g |
| Roasted | 85% | 20 kcal | 1.4 g | 0.4 g | 3.7 g |
| Fried | 90% | 19 kcal | 1.3 g | 0.4 g | 3.5 g |
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 10 mcg | 1% |
| Vitamin C | 17.9 mg | 24% |
| Vitamin E | 0.12 mg | 1% |
| Vitamin K | 4.3 mcg | 5% |
| Vitamin B1 (thiamine) | 0.05 mg | 5% |
| Vitamin B2 (riboflavin) | 0.09 mg | 8% |
| Vitamin B3 (niacin) | 0.45 mg | 3% |
| Vitamin B6 (pyridoxine) | 0.16 mg | 12% |
| Vitamin B9 (folate) | 24 mcg | 6% |
| Choline | 9.5 mg | 2% |
| Calcium | 16 mg | 2% |
| Iron | 0.37 mg | 2% |
| Magnesium | 18 mg | 6% |
| Phosphorus | 38 mg | 5% |
| Potassium | 261 mg | 10% |
| Sodium | 8 mg | 0% |
| Zinc | 0.32 mg | 4% |
| Selenium | 0.2 mcg | 0% |
| Copper | 0.05 mg | 6% |
| Manganese | 0.18 mg | 10% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
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Data: USDA FoodData Central, record “Squash, summer, zucchini, includes skin, raw”.