Zucchini calories & macros
17 calories per 100 g · 33 calories per 1 medium (196 g). Zucchini (raw, with skin).
A whole medium zucchini is 33 calories, which is why spiralised courgette became the go-to pasta replacement. At 17 calories per 100 g it is one of the lightest vegetables you can build a meal around, and it absorbs sauce well enough that the swap does not feel punitive. Salting and draining before cooking keeps it from turning watery.
Full nutrition facts
| Nutrient | Per 100 g | Per 1 medium (196 g) |
|---|---|---|
| Calories | 17 | 33 |
| Protein | 1.2 g | 2.4 g |
| Carbohydrate | 3.1 g | 6.1 g |
| Fat | 0.3 g | 0.6 g |
| Fiber | 1 g | 2 g |
| Sugar | 2.5 g | 4.9 g |
Source: USDA FoodData Central (Squash, summer, zucchini, includes skin, raw). Values are for the edible portion and vary with variety, ripeness, and preparation.
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Put zucchini in context
- Work out your daily budget with the TDEE calculator or plan a cut with the calorie-deficit calculator.
- Logging feels like a chore? How to count calories without weighing food.
- Paying for barcode scanning elsewhere? Apps that still scan for free — or see how Cibo compares to Cronometer and MacroFactor.
Frequently asked
How many calories in zucchini noodles?
A 200 g portion of raw zoodles is about 34 calories, compared with roughly 310 for the same weight of cooked spaghetti. The sauce, not the base, is where the calories will come from.
Should I peel zucchini?
No need — the skin is thin, edible, and holds most of the fiber and colour. Just wash it well.