Nutrition Diet: How many calories are in one full zucchini?

November 2, 2025 •

4 min read

Did you know that a medium-sized zucchini contains only about 33 calories, making it a fantastic, low-calorie addition to any meal? Understanding how many calories are in one full zucchini depends largely on its size and how it's prepared.

Quick Summary

This guide details the calorie count for different zucchini sizes, examines its full nutritional profile, and provides easy, low-calorie recipe ideas for a healthy diet.

Key Points

Low Calorie Content: A medium zucchini contains only about 33 calories, making it ideal for weight management.
Size Impacts Calories: The calorie count for a full zucchini varies significantly by size, from approximately 20 for a small one to 55 for a large one.
Rich in Nutrients: Zucchini is packed with vitamins A, C, and B6, along with minerals like potassium and manganese.
Hydrating and High in Fiber: Its high water content and fiber contribute to digestive health, hydration, and prolonged feelings of fullness.
Health Benefits: Regular consumption can support heart health, improve vision, and potentially lower the risk of some chronic diseases due to its antioxidant content.
Versatile for Low-Calorie Cooking: Zucchini can be prepared in many ways with minimal added calories, such as raw, roasted, or spiralized into noodles.

Zucchini Calories by Size: A Detailed Breakdown

Zucchini is a low-calorie, high-volume food, making it an excellent choice for weight management. However, the exact calorie count for “one full zucchini” varies based on its size. The U.S. Department of Agriculture (USDA) provides standardized data for different zucchini sizes, allowing for more precise calorie tracking.

Calorie counts for raw zucchini by size:

One small zucchini: Approximately 20 calories (118g).
One medium zucchini: Approximately 33 calories (196g).
One large zucchini: Approximately 55 calories (323g).

It's important to remember that these figures are for raw zucchini. The way you prepare your zucchini can significantly alter its caloric value, particularly if you add oil or other high-calorie ingredients.

The Comprehensive Nutritional Profile of Zucchini

Beyond being a low-calorie food, zucchini is packed with essential vitamins, minerals, and antioxidants, making it a nutrient-dense powerhouse. It has a very high water content, contributing to hydration and feelings of fullness. The majority of its nutrients are concentrated in the edible skin, so it’s best not to peel it.

Key nutrients found in zucchini:

Vitamins: An excellent source of vitamin C, which boosts the immune system, and a good source of vitamin B6 and folate. It also contains some vitamin K.
Antioxidants: Rich in carotenoids like lutein, zeaxanthin, and beta-carotene, which are vital for eye health and may protect against chronic diseases.
Minerals: A good source of potassium and manganese, which support heart health and metabolism.
Fiber: Contains both soluble and insoluble fiber, which promote healthy digestion and help regulate blood sugar levels.

Comparing Raw vs. Cooked Zucchini Calories

The cooking method can affect the final calorie count of your zucchini. Roasting, for example, can concentrate the vegetable's sugars, while adding oil will increase the calorie count. Sautéing with excessive oil will also add calories, whereas steaming or boiling will have a negligible impact. Here is a simple comparison of raw versus cooked calorie counts per 100 grams:


Preparation Method	Approx. Calories per 100g
Raw	17 kcal
Roasted/Baked	23 kcal
Sautéed with oil	Varies significantly depending on oil used
Boiled/Steamed	Slightly more than raw, but minimal change

Health Benefits of Adding Zucchini to Your Diet

Including zucchini in your diet offers numerous health benefits, making it an excellent addition to a healthy eating plan. Its unique nutritional profile can contribute positively to your overall well-being.

Promotes Digestive Health: The combination of water and fiber aids in regular bowel movements and can prevent constipation. Soluble fiber also feeds beneficial gut bacteria, supporting a healthy gut microbiome.
Supports Weight Management: Being low in calories and high in water and fiber, zucchini can help you feel full and satiated for longer, reducing overall calorie intake.
Enhances Heart Health: The fiber in zucchini can help lower total and LDL (“bad”) cholesterol levels, while its potassium content helps regulate blood pressure.
Boosts Vision: Zucchini is rich in antioxidants like lutein and zeaxanthin, which protect your eyes from age-related damage and improve overall vision.
Strengthens Immune System: Its high vitamin C content acts as a powerful antioxidant, protecting cells from damage and boosting immune function.

Low-Calorie Ways to Enjoy Zucchini

Zucchini's mild flavor and versatility make it easy to incorporate into a wide range of dishes without adding extra calories. For the healthiest preparations, focus on cooking methods that require minimal added fat.

Simple zucchini preparations:

Raw: Slice or grate raw zucchini into salads for a crisp texture and nutritional boost.
Zoodles: Use a spiralizer to create zucchini noodles, a popular and healthy low-carb alternative to pasta.
Roasted: High-heat roasting (around 450°F) is an excellent method to prevent soggy zucchini while concentrating its flavor. Toss with a small amount of olive oil, salt, and pepper before roasting.
Stuffed: Scoop out the flesh and fill the zucchini with a lean protein, other vegetables, and seasonings before baking.
Grilled: Slice zucchini lengthwise and brush with minimal oil before grilling for a smoky, tender side dish.

Conclusion

In summary, the number of calories in one full zucchini is remarkably low, typically ranging from 20 to 55 calories depending on its size. This summer squash provides a substantial amount of essential vitamins, minerals, and antioxidants while being rich in hydrating water and satiating fiber. Incorporating zucchini into your diet is a simple and effective way to enjoy numerous health benefits, from supporting weight loss and digestion to boosting heart and eye health. Its versatility allows for a wide array of low-calorie preparations, making it a delicious and nutritious addition to virtually any meal.

For more detailed nutritional information, consult the official USDA FoodData Central database.

Frequently Asked Questions

Yes, zucchini is excellent for weight loss. Its low-calorie density and high water and fiber content help you feel full without consuming excess calories, which aids in overall weight management.

Cooking methods affect calories primarily through added ingredients. Roasting or sautéing with oil will increase the calorie count, while steaming or boiling adds virtually no extra calories. The vegetable itself loses moisture and becomes slightly more calorie-dense per gram, but the overall calorie change is minor.

Yes, zucchini is perfectly safe to eat raw. You can slice it and add it to salads, or use shredded raw zucchini in various recipes. For some, cooked zucchini may be preferable to avoid potential digestive issues.

The skin of the zucchini contains the highest concentration of antioxidants and fiber. For maximum nutritional benefits, it is recommended to wash the zucchini thoroughly and cook or eat it with the skin on.

For best results, store zucchini in a plastic bag in the vegetable drawer of your refrigerator. It is best used within three to four days to retain its peak flavor and texture.

You can spiralize zucchini into 'zoodles' to replace traditional pasta noodles. Alternatively, thin slices of zucchini can be used in place of lasagna sheets for a vegetable-packed, low-calorie version of the classic dish.

Roasting zucchini at a high temperature, around 450°F, is an effective method for preventing sogginess. This technique allows the moisture to evaporate quickly, concentrating the flavors and creating a firmer texture.