🥒 vegetable
Calories in Zucchini
33kcal
Per 1 medium (196g)
Protein
2.4g
Carbs
6.1g
Fat
0.6g
AskCalories
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Zucchini — summer squash, low calorie, mild flavor.
Spiralized = "zoodles" pasta sub at ~25 kcal/cup vs 220 for spaghetti.
Best for
- volume eating — 17 kcal / 100g keeps plates big
- fiber and micronutrient gaps on high-protein diets
Watch out
- drowning produce in creamy dressings you did not log
- dried fruit or juice versions if you meant fresh
How to log it
Log the form you eat (raw, cooked, juiced). 1 medium (~196g) is the practical unit in the app.
Where it fits the day
Almost always fits as the volume layer. If fat/sauce is the real meal, log that honestly.
Cooked, grilled, fried & breaded
Raw or steamed zucchini stays close to the page numbers. Oil and creamy dressings are where calories hide — typical kcal per 100g:
| Method | Typical kcal / 100g | Why it moves |
|---|---|---|
| Raw / steamed | ~17 | Matches the page numbers |
| Sautéed in oil | ~31–60 | Oil, not the vegetable, drives the jump |
| Creamy / dressed | ~43–85 | Log the dressing if it is the real meal |
These are typical ranges, not lab measurements. Restaurant recipes, oils, and sauces vary — treat them as logging estimates and edit if your plate looks heavier.
Common serving sizes
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 medium (196g) | 33 | 2.4g | 6.1g | 0.6g |
| 1 cup sliced (113g) | 19 | 1.4g | 3.5g | 0.3g |
Per 100g: 17 kcal · 1.2g P · 3.1g C · 0.3g F