Cooked Zucchini has 17 kcal per 100g, with 0.6 g protein, 3.1 g carbohydrates and 0.3 g fat.
Last updated: October 3, 2026 · Written and fact-checked by the Calorie Cal team.
About 14% of the calories in Cooked Zucchini come from protein, a moderate amount. Most of its calories (71%) come from carbohydrates.
Calculated with 4 kcal per gram of protein and carbohydrate and 9 kcal per gram of fat, so the total can differ slightly from the listed calories.
Zucchini, also called courgette, is a tender summer squash with a mild flavor and very high water content, so it stays light at about 17 kcal per 100 g. Cooks sauté, grill or roast it, or spiralize it into noodles as a lower-calorie stand-in for pasta. Because it soaks up oil readily in the pan, grilling or steaming keeps it closest to these values.
Typical portion: A cup of sliced cooked zucchini weighs about 180 g, which works out to roughly 30 kcal.
Also known as: courgette, zucchini, summer squash, zucchini squash, grilled zucchini
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 50 g | 9 kcal | 0.3 g | 1.6 g | 0.2 g |
| 100 g | 17 kcal | 0.6 g | 3.1 g | 0.3 g |
| 150 g | 26 kcal | 0.9 g | 4.7 g | 0.4 g |
| 200 g | 34 kcal | 1.2 g | 6.2 g | 0.6 g |
| 250 g | 43 kcal | 1.5 g | 7.8 g | 0.8 g |
One serving (100g) is 1% of a 2,000 kcal day and 1% of a 1,500 kcal day. It also gives 0.6 g of protein, which is 1% of a 100 g daily protein target.
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Cooked Zucchini | 100g | 17 kcal | 0.6 g |
| Tomato | 100g | 18 kcal | 0.9 g |
| Cucumber | 100g | 15 kcal | 0.8 g |
| Cooked Spinach | 100g | 23 kcal | 2.9 g |
| Roasted Cauliflower | 100g | 29 kcal | 1.8 g |
| Bell Peppers | 100g | 31 kcal | 1 g |
| Steamed Broccoli | 100g | 35 kcal | 2.8 g |
Cooked Zucchini has 17 kcal per 100g. That serving also has 0.6 g protein, 3.1 g carbohydrates and 0.3 g fat.
Cooked Zucchini has 0.6 g of protein per 100g, so 14% of its calories come from protein.
No single food makes you gain or lose weight. Your total calories over the day and week do. Cooked Zucchini can fit a weight-loss diet when the portion fits your daily calorie target. At 17 kcal per 100 g it has a low calorie density, so a filling portion costs few calories.
It depends on your age, sex, height, weight and activity level. Most adults need somewhere between 1,600 and 3,000 kcal a day. Use the free calorie calculator to get your personal number.
Nutrition values are typical averages based on USDA FoodData Central and the Indian Food Composition Tables 2017 (ICMR–National Institute of Nutrition), with recipe-based estimates for mixed dishes.
Values are typical averages and vary by recipe, brand and portion size. For packaged foods, check the label. This page is general information, not medical advice.