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Zucchini

Zucchini

EverydayFresh

Zucchini is a summer squash characterized by its elongated cylindrical shape, smooth dark green skin, and pale flesh with small edible seeds. This low-calorie vegetable contains significant water content and provides dietary fiber, vitamin C, and potassium, while remaining naturally gluten-free and low in carbohydrates. Its mild flavor and tender texture when cooked make it versatile for grilling, sautéing, or spiralizing into 'zoodles' as a pasta alternative, though it can also be eaten raw in salads or as crudité.

Macro Impact

A 1 cup serving contains 21 calories, 2g protein, 4g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 21 calories?
Walking3.5 mph, moderate pace
5 min
YogaModerate effort, gentle pace
4 min
SwimmingModerate effort, freestyle
3 min
Biking12-14 mph, moderate effort
2 min
StairsStair climbing, moderate pace
2 min
Running5 mph (12 min/mile)
2 min

Nutrition Facts

Serving size1 cup (124 g)
Amount per serving
Calories21
% Daily Value*
Total Fat0.4g
1%
Saturated Fat0.1g
1%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium10mg
0%
Total Carbohydrate4g
1%
Dietary Fiber1g
4%
Total Sugars3g
Includes Added Sugars0g
0%
Protein2g
Vitamin D0mcg
0%
Calcium20mg
2%
Iron0.5mg
3%
Potassium324mg
7%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
4 / 275 g
1%
Fiber
1 / 28 g
4%
Sugars
3 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
0 / 78 g
1%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
0%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
2 / 80 g
2%
Amino Acids
Histidine
0 / 3 g
1%
Isoleucine
0 / 2 g
3%
Leucine
0 / 3 g
3%
Lysine
0 / 2 g
3%
Methionine
0 / 1 g
2%
Phenylalanine
0 / 2 g
3%
Threonine
0 / 1 g
3%
Tryptophan
0 / 0 g
4%
Valine
0 / 2 g
3%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
5%
Riboflavin, B2
0 / 1 mg
10%
Niacin, B3
1 / 15 mg
4%
Pantothenic Acid, B5
0 / 5 mg
5%
Pyridoxine, B6
0 / 1 mg
16%
Biotin, B7
4 / 30 mcg
13%
Cobalamin, B12
0 / 2 mcg
0%
Folate
30 / 400 mcg
7%
Vitamin A
12 / 800 mcg
2%
Vitamin C
22 / 83 mg
27%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
1%
Vitamin K
5 / 105 mcg
5%
Minerals
Calcium
20 / 1k mg
2%
Copper
0 / 1 mg
8%
Iron
1 / 13 mg
4%
Magnesium
22 / 370 mg
6%
Manganese
0 / 2 mg
11%
Phosphorous
47 / 700 mg
7%
Potassium
324 / 3k mg
11%
Selenium
0 / 55 mcg
0%
Sodium
10 / 2.3k mg
0%
Zinc
0 / 10 mg
4%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
81 / 2.3k mg
4%
Other
Ethyl Alcohol
0 g
Water
118 g
Caffeine
0 mg
Choline
12 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Squash, summer, green, zucchini, includes skin, raw. USDA Foundational Foods. FDC ID 2685568.
  2. 2.Squash, summer, zucchini, includes skin, raw. USDA Standard Reference, Legacy. Food ID 169291.
  3. 3.Squash, summer, zucchini, raw. Canadian Nutrient File. Food ID 2225.
  4. 4.Zucchini, green skin, fresh, unpeeled, raw. Australian Nutrient Database. Public Food Key F009775.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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