Zucchini: calories and nutrition facts
Calories in zucchini per 100 g and per typical portion, from the MacroLab food catalog.
17kcal per 100 g raw (uncooked)
Cooked: about 23 kcal per 100 g
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To burn these 17 calories:
- 4minWalking (5 km/h)
- 2minRunning (8 km/h)
- 2minCycling (16–19 km/h)
- 2minSwimming
Times use the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Calories per portion
Common portions from the MacroLab catalog, next to the 100 g reference. Portion weights are raw (uncooked); the approximate cooked weight is shown below each one.
| Portion | kcal |
|---|---|
| 100 g≈ 75 g cooked | 17 |
| 1 piece (250 g)≈ 188 g cooked | 43 |
Zucchini: raw vs cooked
Cooking drives out water: 100 g of raw zucchini ends up as about 75 g cooked. So 100 g cooked has more calories (23 kcal) than 100 g raw (17 kcal), while the total on the plate stays the same.
Weigh raw when you can. If you weigh after cooking, use the cooked column.
| Per 100 g | Raw | Cooked |
|---|---|---|
| Energy | 17 kcal | 23 kcal |
Can zucchini make you gain weight?
At 23 kcal per 100 g cooked, this is a food with very low energy density: it takes about 441 g to reach 100 kcal.
One piece (250 g raw) has only 43 kcal, which is easy to fit into most days.
No single food makes you gain weight. What matters is your total calories over days and weeks compared with what you burn.
Zucchini vs other foods in “Vegetables”
It has 56% fewer calories than the average food in “Vegetables” (39 kcal per 100 g).
| Per 100 g | This food | Group average |
|---|---|---|
| Energy | 17 kcal | 39 kcal |
Related foods
Frequently asked questions
- How many calories are in 100 g of zucchini?
- 100 g raw has 17 kcal. That means about 588 g for every 100 kcal.
- How many calories are in one piece of zucchini?
- One piece (250 g raw) has 43 kcal.
- How do the calories change after cooking zucchini?
- 100 g raw has 17 kcal and turns into about 75 g cooked, so 100 g cooked has about 23 kcal. Cooking removes water; the total calories do not change.
Log zucchini with a photo in MacroLab
Snap your plate and MacroLab estimates calories and macros, then keeps your daily targets up to date.
Data from the MacroLab food catalog, updated September 26, 2026. Values vary by variety and brand; check the label of the product you buy.