How many calories are in one entire zucchini?

November 5, 2025 •

3 min read

According to the USDA, a medium zucchini weighing approximately 196g contains just 33 calories. A larger zucchini, at around 323g, has only about 55 calories, making it an exceptionally low-calorie addition to any diet. The total calorie count for one entire zucchini depends on its size, but it is always a minimal amount that is packed with nutrients.

Quick Summary

This article details the approximate calorie count for an entire zucchini by size, from small to large. It provides a full nutritional profile and explains why zucchini is a great choice for low-calorie meal plans, including its benefits for weight management and overall health.

Key Points

Size is Key: The calorie count for an entire zucchini varies by size, ranging from approximately 20 calories for a small one to 55 for a large one.
High in Nutrients, Low in Calories: Zucchini is a powerhouse of vitamins (C and B6) and minerals (potassium and manganese), offering great nutritional value for very few calories.
Aids in Weight Loss: High water and fiber content in zucchini helps promote a feeling of fullness, which can support weight management efforts.
Supports Heart and Eye Health: The antioxidants and potassium found in zucchini contribute to both heart health and improved vision.
Cooking Method Affects Final Calories: While the vegetable itself is low in calories, adding fats like oil during cooking will increase the final calorie count.

Zucchini Calorie Count: A Size-Based Breakdown

When asking how many calories are in one entire zucchini, it’s essential to consider its size. A small zucchini, a medium one, or a large one will each have a different calorie count.

Small Zucchini Calories

A small zucchini, weighing around 118 grams, contains approximately 20 calories. This makes it an almost negligible addition to a meal from a caloric perspective, providing excellent volume and nutrients with very little energy intake.

Medium Zucchini Calories

A medium zucchini, typically weighing around 196 grams, has about 33 calories. For most people, a medium zucchini is a standard serving size for a side dish or inclusion in a larger recipe.

Large Zucchini Calories

A large zucchini, with an average weight of 323 grams, contains approximately 55 calories. Even at this larger size, the calorie content remains very low, allowing for a substantial portion size without significantly impacting your daily calorie total.

Raw vs. Cooked Zucchini Calories

The calorie count for raw zucchini is very similar to cooked zucchini, as cooking a vegetable primarily affects its water content and texture, not its energy content. The total calorie count only increases if you cook with added fats like oil or butter.

Comprehensive Nutritional Profile of Zucchini

Beyond being a low-calorie food, zucchini is a nutritional powerhouse. A single medium zucchini (196g) offers much more than just a low-calorie filler.

Nutrients in a medium zucchini (approx. 196g):

Protein: About 2 grams.
Fat: Less than 1 gram.
Carbohydrates: Approximately 6 grams.
Fiber: Around 2 grams, aiding in digestive health.
Vitamins: Rich in Vitamin C (39% of DV) and Vitamin B6 (18% of DV).
Minerals: A fantastic source of Potassium (11% of DV) and Manganese (13% of DV).

Health Benefits of Zucchini

The low-calorie count and rich nutrient profile of zucchini make it an excellent food for a variety of health goals. Its benefits extend to weight management, heart health, and digestive function.

Benefits of Including Zucchini in Your Diet:

Weight Management: The high water and fiber content promote a feeling of fullness, which can help reduce overall calorie intake.
Digestive Health: Both soluble and insoluble fiber help prevent constipation and promote a healthy gut.
Heart Health: Zucchini is a good source of potassium and antioxidants, both of which support a healthy heart.
Improved Vision: Antioxidants like lutein and zeaxanthin accumulate in the retina, protecting against age-related macular degeneration.
Immune Support: The high vitamin C content helps boost the immune system and protect against illness.

Zucchini's Role in a Healthy Diet

Zucchini is incredibly versatile and can be incorporated into countless meals. Its mild flavor profile makes it suitable for both sweet and savory dishes. Here's a comparison of zucchini with other common low-calorie vegetables.

Comparison Table: Calories in Low-Calorie Vegetables


Food	Calories per 100g	Key Benefit
Zucchini	17	High in Vitamin C & Potassium
Cucumber	15	Excellent for hydration
Eggplant	25	Good source of fiber
Broccoli	34	Rich in Vitamin K & C
Pumpkin	26	Contains Beta-carotene

This table illustrates just how low in calories zucchini is compared to other popular vegetables, making it an excellent base for various dishes without adding significant calories.

Zucchini Recipe Ideas

Zoodles (Zucchini Noodles): A popular low-carb alternative to pasta. Simply spiralize a zucchini and sauté it with your favorite sauce for a quick and healthy meal.
Grilled Zucchini: Slice zucchini lengthwise, brush with a little olive oil, and grill until tender and slightly charred. This brings out its natural sweetness.
Zucchini Fritters: Grate zucchini, squeeze out the excess water, mix with a little flour and egg, and pan-fry for a crispy and flavorful side dish.
Baked Zucchini Chips: Thinly slice zucchini, season, and bake until crispy for a healthy snack option.

Conclusion

In summary, one entire zucchini is a very low-calorie food, with the exact number of calories depending on its size. A medium zucchini contains about 33 calories, while a large one has around 55 calories. Far from being just a source of minimal calories, zucchini provides a wealth of nutritional benefits, including vitamins C, B6, potassium, and beneficial antioxidants. This makes it a valuable and versatile vegetable for those aiming to manage their weight and improve their overall health.

For more in-depth nutritional information on a wide range of foods, you can visit the USDA FoodData Central database.

Frequently Asked Questions

The calorie count for a raw zucchini is virtually the same as a cooked one. The only way the calories increase is by adding ingredients like oil or butter during the cooking process.

Yes, zucchini can aid in weight loss. Its high water and fiber content helps you feel full without consuming many calories, reducing overall intake.

A medium zucchini (approx. 196g) contains around 33 calories, 2g of protein, 6g of carbs, and is rich in vitamin C, vitamin B6, and potassium.

Yes, zucchini skin is edible and is where many of the nutrients and antioxidants are found. It's recommended to eat it with the skin on for maximum health benefits.

Yes, eating zucchini daily is generally safe and healthy. However, consuming it in very large quantities could cause minor digestive issues due to its high fiber content.

Zucchini is one of the lowest-calorie vegetables available, comparable to cucumber. At 17 calories per 100g, it has fewer calories than broccoli or eggplant.

Zucchini can be used in many low-calorie dishes, such as "zoodles" (zucchini noodles), baked zucchini fries, grilled zucchini, or as a raw addition to salads.