Vegetables
Zucchini nutrition facts
A 0.5 undetermined cup slices (90 g) serving of zucchini provides 14 calories, 1 g protein, 2 g carbohydrate, and 0 g fat — about 25% of its calories from protein, 58% from carbohydrate, and 17% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
| Nutrient | Per 0.5 undetermined cup slices (90 g) | Per 100 g |
|---|---|---|
| Calories | 14 | 15 |
| Protein | 1 g | 1 g |
| Total carbohydrate | 2 g | 3 g |
| Total fat | 0 g | 0 g |
Vitamins & minerals
Per serving (90 g)
- Vitamin C
- 11.6 mg
- Vitamin A (RAE)
- 50.4 mcg
- Vitamin E
- 0.11 mg
- Vitamin K
- 3.78 mcg
- Thiamin (B1)
- 0.03 mg
- Riboflavin (B2)
- 0.02 mg
- Niacin (B3)
- 0.46 mg
- Vitamin B6
- 0.07 mg
- Folate (DFE)
- 25.2 mcg
- Magnesium
- 17.1 mg
- Phosphorus
- 33.3 mg
- Zinc
- 0.30 mg
- Copper
- 0.05 mg
- Manganese
- 0.16 mg
- Selenium
- 0.18 mcg
Photo by Herbert Goetsch on Unsplash
Selecting, storing & prepping zucchini
- Selecting
- Choose zucchini that feels firm and heavy for its size, with smooth, glossy skin — very large zucchini tend to be more seedy and less flavorful.
- Storing
- Keeps about 4–5 days refrigerated. Best cooked before freezing, since raw texture doesn't hold up well after thawing.
- Prepping
- Salting sliced zucchini and letting it sit for 15–20 minutes draws out excess moisture, useful before sautéing or baking.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
Nutrition highlights
Per 0.5 undetermined cup slices (90 g), zucchini is a good source of Vitamin C.
% of the FDA Daily Value per 0.5 undetermined cup slices (90 g) serving.
Key metrics
Nutrient density
Per 100 kcal, zucchini delivers about 18% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More vitamin C than 84% of foods
- More vitamin A than 83% of foods · 66% of vegetables
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest vegetables to zucchini by nutrition (per 100 g), and how each differs.
Questions
- How many calories are in zucchini?
- A 0.5 undetermined cup slices (90 g) serving of zucchini has about 14 calories. Per 100 g, it has 15 calories — a very low calorie density.
- How much protein is in zucchini?
- Zucchini provides about 1 g of protein per 0.5 undetermined cup slices (90 g) serving.
- What are the macros in zucchini?
- Per serving, zucchini has roughly 1 g protein, 2 g carbohydrate, and 0 g fat. By calories, that is 25% protein, 58% carbohydrate, and 17% fat.
- Is zucchini high in protein?
- Zucchini has a protein density of about 7.6 g per 100 kcal, and 25% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in zucchini?
- Per 0.5 undetermined cup slices (90 g), zucchini is a notable source of Vitamin C. The label above lists the full micronutrient profile with % Daily Values.
- What is the nutritional value of zucchini?
- Per 0.5 undetermined cup slices (90 g), zucchini has 14 calories, 1 g protein, 2 g carbohydrate, and 0 g fat, plus notable amounts of Vitamin C. See the full nutrition facts label above for every vitamin and mineral.
Use it
More vegetables
References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 170534 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Zucchini Nutrition Facts.” https://nutrifactshub.com/foods/zucchini