Zucchini: Calories, Nutrition Facts, and Health Benefits (2026)

Zucchini is low in calories, with just 19 calories per 1 cup sliced (113 g). It contains 1.1 g of fiber and provides 20.2 mg of vitamin C, which is 22% of the daily value.

This page provides a comprehensive overview of zucchini's nutritional profile, focusing on its benefits per 1 cup sliced (113 g) and per 100 g. It also examines how zucchini fits into various dietary goals.

Zucchini Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table outlines the key nutrients found in zucchini, highlighting its low calorie count and significant vitamin C content.

Values are for 1 cup sliced (113 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	19	17	1%
Protein	1.4 g	1.2 g	3%
Carbohydrates	3.5 g	3.1 g	1%
Fiber	1.1 g	1.0 g	4%
Sugar	2.8 g	2.5 g	-
Fat	0.4 g	0.3 g	0%
Vitamin C	20.2 mg	17.9 mg	22%
Potassium	295 mg	261 mg	6%
Vitamin B6	0.18 mg	0.16 mg	11%

About 62% of zucchini calories come from carbohydrates, 24% from protein and 14% from fat.

Zucchini by Health Goal

Zucchini is evaluated based on common dietary goals, offering insights into its suitability for different nutritional needs.

Goal	Rating	Why
Weight loss	Excellent	19 calories per serving with 1.1 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 1 per serving
Immunity	Good	Provides 20.2 mg vitamin C (22% DV)
Digestion	Fair	1.1 g fiber per serving supports regularity
Heart health	Good	Potassium (295 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (1.4 g); best as a vitamin-rich choice, not a protein source

Zucchini and Blood Sugar

Glycemic index: 15. Glycemic load: 1 per serving.

Zucchini has a glycemic index of about 15 and a glycemic load of around 1 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Zucchini Compares to Other Vegetables

In the comparison table, zucchini is contrasted with other vegetables to illustrate its nutritional advantages and differences.

Vegetable (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Zucchini	17	2.5	1.0	17.9
Cucumber	15	1.7	0.5	2.8
Eggplant	25	3.5	3.0	2.2
Spaghetti Squash	27	2.8	1.5	3.5

Zucchini Myths, Checked

Zucchini is botanically a vegetable , Misleading. Botanically it is a fruit, though it is cooked and eaten as a vegetable.

Zoodles taste just like pasta , Misleading. They are a low-calorie swap but softer and more watery than pasta.

How to Track Zucchini

Vegetable portions and cooking method both change the numbers, so the same zucchini can look very different once it is on your plate. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log zucchini accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see vegetables ranked by nutrient density, highest-protein vegetables ranked, and lowest-carb keto vegetables ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of zucchini?

One cup of sliced zucchini contains 19 calories, making it a very low-calorie food option.

Is zucchini good for weight loss?

Zucchini can be beneficial for weight loss due to its low calorie and high fiber content, which aids in satiety.

Can people with diabetes eat zucchini?

Yes, people with diabetes can eat zucchini as it has a low glycemic index of about 15, which helps manage blood sugar levels.

How much vitamin C is in zucchini?

Zucchini contains 20.2 mg of vitamin C per 1 cup sliced, providing 22% of the daily value for this essential nutrient.

Is zucchini high in sugar?

Zucchini is low in sugar, with only 2.8 g of sugar per 1 cup sliced, making it a suitable choice for those monitoring sugar intake.

Is zucchini a good pasta substitute?

Zucchini is often used as a pasta substitute due to its low carbohydrate content and versatility in dishes.

Key Takeaways

• Zucchini has 19 calories per 1 cup sliced (113 g).
• It provides 1.1 g of fiber, aiding in digestion.
• Each serving contains 20.2 mg of vitamin C, which supports immune health.
• Zucchini has a glycemic index of about 15, making it diabetes-friendly.
• It contains only 2.8 g of sugar per serving, low for a vegetable.
• Zucchini can be a low-carb alternative to traditional pasta.