Understanding Your Plate: How many calories are in an air fryer zucchini?

November 2, 2025 •

4 min read

According to the USDA, one cup of chopped raw zucchini contains only about 20 calories, making it an incredibly low-calorie vegetable. When it comes to finding out exactly how many calories are in an air fryer zucchini, the answer depends almost entirely on how you prepare it. The final calorie count is determined by the additions, not the cooking method itself.

Quick Summary

The calorie count for air fryer zucchini depends on the recipe, particularly additions like oil, breading, or cheese. It is significantly lower in calories than deep-fried alternatives. Variations range from a few dozen calories for plain, unbreaded zucchini to over 100 for breaded recipes.

Key Points

Depends on Ingredients: The calorie count of air fryer zucchini is not fixed; it varies based on added ingredients like oil, breading, and cheese.
Plain is Lowest Calorie: Unbreaded air-fried zucchini with minimal oil is the lowest-calorie option, often under 60 kcal per serving.
Breading Adds Calories: Recipes with coatings like panko breadcrumbs and Parmesan cheese can push the calorie count to over 100 kcal per serving.
Nutrient-Dense Vegetable: Zucchini is rich in vitamins C and B6, potassium, and antioxidants, benefits largely preserved by air frying.
Healthier than Deep Frying: Air frying uses significantly less oil, resulting in a much lower fat and calorie intake compared to traditional deep frying methods.

The Calorie Breakdown: Why Your Recipe Matters

While raw zucchini is naturally low in calories, the final count of an air-fried dish is highly variable. The air fryer itself uses hot air circulation to cook food, which can dramatically reduce the amount of oil needed compared to deep frying. However, breading, cheese, and oil all add calories that can quickly accumulate.

Plain Air-Fried Zucchini (No Breading)

A basic preparation of air-fried zucchini with just a light spray of oil and seasoning is the lowest-calorie option. This simple method preserves the vegetable's inherent nutritional value while adding minimal extra fat. You can expect a low calorie count, often under 60 calories per serving.

Example 1 (Minimal Oil): One recipe notes that a single serving of plain air-fried zucchini can be as low as 54 kcal, highlighting the benefit of using an air fryer to cook vegetables with very little fat.
Example 2 (Slightly More Oil): Another recipe, which includes a tablespoon of olive oil for the entire dish, estimates a serving at around 99 kcal, still a very modest number.

Breaded and Coated Air-Fried Zucchini

For those who love a crispy texture, adding a coating of breadcrumbs or cheese will significantly increase the calorie count. The extra ingredients, particularly the panko breadcrumbs and Parmesan cheese, are the main contributors to the higher caloric value.

Example 1 (Keto-Friendly): An almond flour and Parmesan-crusted version clocks in at 117 calories per serving. This is a lower-carb breading, but the cheese still adds a fair amount of fat and calories.
Example 2 (Panko and Parmesan): Another recipe using panko breadcrumbs and Parmesan cheese reports 151 calories per serving, demonstrating how a more traditional coating impacts the final nutritional profile.
Example 3 (No-Oil Panko): A recipe for panko-coated air-fried zucchini fries, surprisingly with no oil, still reports 121 calories per serving due to the breading and cheese.

How to Calculate Your Own Calories

To accurately determine the calories for your specific air-fried zucchini, you need to track each ingredient. The formula is straightforward:

Start with the base: Find the calorie count for the raw zucchini based on its weight. A medium zucchini is roughly 33 calories.
Add the coatings: Calculate the calories for any oil, breading, cheese, or other additions. For instance, a teaspoon of olive oil is about 40 calories.
Factor in a coating method: If using a breading station, account for the portion of the coating that actually sticks to the zucchini versus what is left behind.
Divide by servings: Take the total calorie count for the entire recipe and divide it by the number of servings. This gives you a precise per-serving estimate.

The Nutritional Perks of Zucchini

Beyond being a low-calorie base, zucchini is packed with health-promoting nutrients. Air frying helps preserve these benefits, providing a tasty way to get more vegetables into your diet.

Vitamins and Minerals: Zucchini is a good source of vitamins C and B6. It also provides potassium and manganese. These nutrients support immunity, energy production, and nerve function.
Antioxidants: The skin of zucchini is rich in antioxidants like lutein and zeaxanthin, which are crucial for eye health. Since air frying often involves cooking with the skin on, you retain these valuable compounds.
Fiber and Water: Zucchini has high water content and is a good source of dietary fiber, both of which aid digestion and promote a feeling of fullness. This makes it an excellent choice for weight management.

Air Frying vs. Deep Frying: A Nutritional Comparison

Choosing an air fryer for your zucchini is a healthier alternative to deep frying, primarily due to the vast difference in oil usage and the resulting calorie count.


Feature	Air Frying Zucchini	Deep Frying Zucchini
Oil Usage	Minimal oil (often just a spray)	Submerged in large quantities of oil
Fat Content	Significantly lower fat due to minimal oil	High fat content from absorbing frying oil
Calories	Lower calorie count, especially when unbreaded	Higher calorie count due to oil absorption
Preparation	Quick and easy, with less mess	Requires more time and oil, with potential for mess
Texture	Crispy exterior, tender interior	Can be overly greasy or soggy, depending on technique
Nutrient Preservation	Preserves more nutrients due to lower oil and shorter cooking time	Nutrients can be damaged by high heat and large amounts of oil

Tips for Healthier Air-Fried Zucchini

Go Bare: Skip the breading entirely and rely on a mix of herbs and spices for flavor. Garlic powder, onion powder, and a dash of lemon juice work wonders.
Lighten the Breading: If you must use breading, try lighter alternatives like panko or almond flour combined with a sprinkle of Parmesan cheese instead of a heavy flour-and-breadcrumb mix.
Mind Your Oil: Use an oil mister or spray bottle to apply a very light, even coating of heart-healthy olive oil or avocado oil. This ensures crispiness without overdoing the fat.
Avoid Overcrowding: Place zucchini slices or fries in a single layer in the air fryer basket. Overcrowding leads to steaming instead of crisping, which can result in a soggy texture.
Pat It Dry: Zucchini has high water content. Patting it dry with a paper towel before coating helps to achieve maximum crispiness.

Conclusion

The question of how many calories are in an air fryer zucchini is best answered with another question: how did you make it? The calorie count can range from a very low-cal side dish to a more indulgent snack, depending on the added ingredients. The air fryer provides a healthier method of cooking, minimizing oil and preserving nutrients, but a heavy coating can quickly negate this benefit. By opting for a simple, unbreaded preparation or a lighter coating, you can enjoy a delicious, crispy treat that stays true to your healthy eating goals. For a deeper dive into the nutritional composition of zucchini, you can consult reliable sources such as Verywell Fit.

Frequently Asked Questions

To prevent soggy zucchini, pat the slices dry with a paper towel before cooking to remove excess moisture. Also, avoid overcrowding the air fryer basket to ensure proper air circulation and crisping.

Yes, air fryer zucchini is excellent for a low-carb diet, especially when prepared without high-carb breadings. Zucchini itself is a low-carb vegetable, with one cup of chopped raw zucchini containing only about 4 grams of carbs.

You can air fry zucchini without oil, though a light spray can help seasonings stick and improve crispiness. Some recipes, even with no oil, can still yield a tasty result, especially when a coating is used.

Healthy seasoning options include garlic powder, onion powder, smoked paprika, dried oregano, salt, pepper, and a squeeze of fresh lemon juice. These add flavor without adding calories.

Air frying is a healthier cooking method than deep frying because it uses much less oil, which reduces the final fat and calorie content. It helps preserve the zucchini's vitamins and minerals better than frying.

Yes, you can air fry frozen zucchini. Do not thaw it first. Cook from frozen at a higher temperature for a longer time, and be sure to pat it dry if it has accumulated any ice, as the extra water content will affect the texture.

Air frying time depends on the thickness and your air fryer model. For a standard recipe with slices or fries, cooking typically takes 10-15 minutes at around 400°F (200°C), with flipping halfway through.