How Much Is 1 Cup of Zucchini? A Guide to Volume, Weight, and Nutrition

November 2, 2025 •

4 min read

One medium-sized zucchini, weighing approximately 5-6 ounces, typically yields around 1 cup when chopped or sliced. Accurately measuring zucchini is essential for cooking and baking, as the final volume is highly dependent on how the vegetable is prepared.

Quick Summary

This article provides detailed information on converting zucchini measurements by volume and weight, exploring differences for sliced, cubed, and grated preparations, along with nutritional data.

Key Points

Volume Varies: One medium zucchini generally yields about 1 cup when sliced or chopped, but less when packed or grated due to water content.
Weight is Consistent: For precision, especially in baking, measure grated zucchini by weight (1 medium = ~5-6oz) rather than relying on inconsistent volume.
High Heat is Key: To prevent moisture buildup and avoid soggy results, cook zucchini quickly using high-heat methods like grilling or sautéeing.
Don't Peel the Skin: The skin is packed with nutrients and provides a vibrant color, so it's best to leave it on when cooking.
Nutrient-Dense and Low-Calorie: A cup of raw chopped zucchini has around 21 calories and is rich in Vitamin C, potassium, and antioxidants.
Grated Zucchini Tips: For baked goods, squeeze excess water from grated zucchini to prevent a soggy texture in your final product.

Zucchini is a versatile and healthy addition to countless recipes, from savory pastas to sweet breads. However, accurately measuring this watery vegetable can be a challenge. How much is 1 cup of zucchini? The answer varies significantly depending on how it's prepared and whether you're measuring by volume or weight.

Zucchini Measurement Guide: Volume and Weight

Unlike dry ingredients, fresh produce like zucchini changes density based on preparation. A medium zucchini, roughly 8 inches long and 2 inches in diameter, weighs approximately 5 to 6 ounces (150 grams). This single squash can provide very different cup measurements.

How Many Zucchini Make 1 Cup?

For a standard 1-cup measurement, you'll generally need:

Sliced or Chopped: One medium (5-6 ounce) zucchini will provide approximately 1 to 1.25 cups of sliced or chopped zucchini. This is a fairly straightforward conversion, but results can vary based on slice thickness.
Grated: One medium zucchini yields a generous 1 cup of squeezed shredded zucchini, but only about ⅔ cup if lightly packed. The discrepancy comes from the water content; a medium zucchini can be up to 95% water.
Cubed: To get 1 cup of cubed zucchini, you'll also likely need about one medium-sized squash. The cubes should be cut to a uniform size for accurate measurement.

For most recipes, especially baked goods where moisture content is critical, it's more accurate to measure by weight. One medium zucchini typically provides 150 grams, which can be directly converted for consistency.

Nutritional Breakdown of 1 Cup of Zucchini

Zucchini is a nutrient-dense food with a high water content and low calories, making it a staple in many health-conscious diets. The nutritional content of one cup can vary slightly depending on if it's raw or cooked.

Raw vs. Cooked Zucchini

As with most vegetables, cooking affects the nutritional profile and density. For a 1-cup serving, the nutritional values change:

One cup raw, chopped zucchini (124g): Contains approximately 21 calories, 1.5g protein, 3.9g carbohydrates, and 1.2g dietary fiber. It is also a great source of vitamins A, C, and potassium.
One cup cooked zucchini (180g): Offers about 27 calories, 2g protein, 5g carbs, and 2g fiber. The higher weight and slightly higher calorie count per cup reflect the loss of volume during cooking.

Preparation: Tips for Perfect Zucchini

To get the best out of your zucchini, proper preparation is key, especially when dealing with its high water content.

Washing and Peeling

Always wash your zucchini under cool running water to remove any dirt or debris. Peeling is not necessary and often not recommended, as the skin is where many of the nutrients and antioxidants are found. The skin is thin and softens completely during cooking.

Avoiding Soggy Zucchini

Soggy zucchini is a common issue, but it's easily avoidable. The key is to manage its moisture content:

For grated zucchini (especially for baking): Place the grated zucchini in a colander and sprinkle with a teaspoon of salt. Let it sit for 15-20 minutes, then squeeze out the excess liquid with a clean kitchen towel. This step is vital for recipes like zucchini bread or muffins to prevent a watery mess.
For cooking (sautéing, roasting): Cook zucchini over high heat for a short period. High heat promotes caramelization and allows the moisture to evaporate quickly instead of steaming the vegetable. Avoid overcrowding the pan to allow for proper air circulation. Methods like grilling, air frying, and high-temperature roasting work best.

A Comparison of Zucchini Preparations


Preparation	How to Measure	Best for...	Cooking Tips	Yield from 1 Medium Zucchini (~5-6oz)
Sliced/Chopped	Lightly fill a dry measuring cup.	Stir-fries, salads, casseroles.	Cook on high heat; don't overcrowd the pan.	~1 to 1.25 cups
Cubed	Pack lightly into a dry measuring cup.	Soups, stews, roasted dishes.	High heat roasting for best texture.	~1 cup
Grated (Packed)	Pack tightly into a dry measuring cup.	Fritters, savory pancakes.	Can be salty; adjust seasoning.	~⅔ cup
Grated (Squeezed)	Lightly place into a dry measuring cup after squeezing out water.	Baked goods (bread, muffins), cakes.	Squeeze out moisture with a towel.	~1 cup

Zucchini in Your Recipes

Zucchini's mild flavor makes it a versatile ingredient, but knowing your desired texture and moisture level is crucial for recipe success. For baking, squeezing grated zucchini is a non-negotiable step. For savory dishes, opting for high-heat cooking ensures a tender, not soggy, outcome. When used raw, a firm, crisp zucchini works best for salads or as a replacement for cucumber.

For more detailed nutritional information on zucchini and other vegetables, visit the resource provided by Healthline: 12 Health and Nutrition Benefits of Zucchini.

Conclusion

So, how much is 1 cup of zucchini? The answer is nuanced, depending on whether it's grated, sliced, or cubed. However, for most home cooking, one medium zucchini will serve as a reliable base for a 1-cup measurement. For precise baking, measuring by weight is the most consistent method. By understanding these measurement variations and using the right preparation techniques, you can ensure your recipes with zucchini turn out perfectly every time.

Frequently Asked Questions

One medium zucchini will yield about ⅔ cup of packed grated zucchini, but a full cup if you squeeze out the excess moisture after grating.

No, you do not need to peel zucchini. The skin is thin, edible, and contains a high concentration of nutrients.

For consistency, especially in baking, measuring zucchini by weight is more accurate than volume, as volume can change with preparation.

A single cup of raw, chopped zucchini contains approximately 21 calories. For cooked zucchini, it's about 27 calories.

Yes, zucchini can be eaten raw. It is a nutritious ingredient for salads and is more nutrient-dense when uncooked. If it tastes bitter, discard it to avoid cucurbit poisoning.

Cook zucchini quickly over high heat, or use a cooking method that allows air to circulate, such as grilling or air frying. This lets moisture evaporate instead of steaming the vegetable.

There is a slight variation, but one medium zucchini will generally yield around 1 to 1.25 cups whether it is chopped or sliced. For 1 cup, there is very little difference.

No, while both are summer squashes from the same botanical species, zucchini and yellow squash are different cultivars. Yellow squash is generally sweeter and has a different shape.