What is the nutritional value of 100g of zucchini?

December 9, 2025 •

3 min read

100 grams of raw zucchini contains just 17 calories and is about 95% water. This makes it a low-energy food. It is a source of micronutrients.

Quick Summary

100g of raw zucchini provides a low-calorie, hydrating food that is packed with vitamins A and C, potassium, and antioxidants. It supports digestion and heart health.

Key Points

Low Calorie: A 100g serving of raw zucchini contains just 17 calories and is roughly 95% water, ideal for weight management.
Rich in Vitamins C and A: It provides a good source of immune-boosting Vitamin C and eye-protecting Vitamin A (beta-carotene).
Good Source of Potassium: 100g of zucchini offers a significant amount of potassium, which is crucial for maintaining healthy blood pressure.
Antioxidant Powerhouse: Its skin is packed with beneficial antioxidants like lutein and zeaxanthin that protect against cellular damage.
Supports Digestive Health: With its high water and fiber content, zucchini promotes regularity and a healthy gut microbiome.
Heart-Healthy: The combination of fiber and potassium contributes to better cardiovascular health by managing cholesterol and blood pressure.
Versatile and Hydrating: This mild-tasting, nutrient-dense fruit can be eaten raw or cooked and is very hydrating.

Macronutrient Profile of 100g of Raw Zucchini

The macronutrient composition is at the core of zucchini's nutritional value. A 100g serving of raw zucchini is low in calories. It contains approximately 17 kcal, with about 95% water.

The carbohydrate content is around 3g per 100g. Of this, about 1g is dietary fiber. This contributes to a feeling of fullness. Protein is in a small amount, typically 1 to 1.2g. Fat content is roughly 0.3g per 100g.

Key Vitamins and Minerals in Zucchini

100g of zucchini is rich in essential vitamins and minerals. These support bodily functions.

Vitamin A

Zucchini is a good source of Vitamin A, primarily beta-carotene. This contributes to eye health, immune function, and skin vitality. The antioxidant levels are in the dark green skin, so consuming unpeeled zucchini is beneficial.

Vitamin C

A 100g serving provides a significant amount of Vitamin C. It is an antioxidant that protects cells from damage and supports the immune system.

Potassium

Zucchini offers potassium. This mineral is essential for maintaining fluid balance and healthy blood pressure.

Manganese and Folate

This summer squash also contains manganese and folate (Vitamin B9). Folate is crucial for cell growth.

Raw vs. Cooked Zucchini: A Nutritional Comparison

The way zucchini is prepared can impact its nutritional profile. Cooking can reduce the levels of some water-soluble vitamins like Vitamin C. Below is a general comparison of the nutritional value of 100g of raw versus boiled zucchini.


Nutrient	Raw (per 100g)	Boiled, Drained (per 100g)
Calories	17 kcal	15 kcal
Water	~95 g	~94 g
Carbohydrates	3 g	3 g
Fiber	1 g	1 g
Sugar	3 g	2 g
Protein	1 g	1 g
Fat	0.3 g	0.4 g
Vitamin C	18 mg	13 mg
Potassium	261 mg	264 mg

Health Benefits of Incorporating Zucchini

Regular consumption of zucchini offers several health benefits:

Digestive Support: High water and fiber content promote bowel movements, preventing constipation.
Cardiovascular Health: The combination of potassium and fiber helps manage blood pressure and cholesterol levels, reducing the risk of heart disease.
Eye Protection: The antioxidants lutein and zeaxanthin protect eye cells from damage.
Weight Management: Its low-calorie density and filling combination of water and fiber help you feel full on fewer calories, supporting healthy weight loss.
Antioxidant Defense: The various antioxidants fight oxidative stress and inflammation.

Cooking and Serving Suggestions

Zucchini can be prepared in many ways:

Raw: Slice or grate it into salads.
Spiralized: Create "zoodles" as a low-carb alternative to pasta.
Roasted or Grilled: Simple seasoning brings out its flavor.
Sautéed: A quick sauté with garlic and olive oil makes a side dish.
Baked: Grate zucchini into baked goods for moisture and nutrients.
Soups: Blend boiled zucchini into creamy soups.

Conclusion: A Nutritious and Versatile Vegetable

The nutritional value of 100g of zucchini highlights its position as an excellent, low-calorie food. It is a fantastic source of vitamins C and A, potassium, and antioxidants, with minimal fat and a good dose of dietary fiber. It can be enjoyed raw or cooked in countless dishes. By incorporating zucchini regularly, you can support your digestive system, heart health, eye health, and overall well-being. A balanced diet should always include a variety of fresh produce, and zucchini certainly proves itself a worthy staple.

For more detailed nutritional data and a database of food information, resources like the USDA National Agricultural Library are available.

Frequently Asked Questions

Cooking zucchini can change its nutritional composition, particularly reducing some water-soluble vitamins like Vitamin C. However, other nutrients remain largely intact. For instance, boiled zucchini has a slightly lower calorie and vitamin C count than its raw counterpart, while fat and fiber content remain similar.

Botanically, zucchini is classified as a fruit because it develops from the plant's flower and contains seeds. However, it is used and referred to as a vegetable.

Yes, the skin of the zucchini can and should be eaten after washing it. The skin is a nutrient-dense part of the squash, containing antioxidants and fiber.

Excessive bitterness in zucchini is caused by high levels of compounds called cucurbitacins. It's best to avoid overly bitter zucchini as it can cause stomach upset.

Zucchini aids in weight management due to its high water content and low-calorie density. Its dietary fiber helps you feel full on fewer calories.

Eating zucchini daily is safe and beneficial for most healthy adults. It's an excellent way to add nutrients to your diet. However, if you have a sensitive digestive system, very high intake of raw zucchini might cause bloating or gas.

Store whole, unwashed zucchini in the crisper drawer of your refrigerator. It should be used within about a week for the best taste and texture.