Zucchini - How Many Calories?

Zucchini calories: raw courgette with the skin

Raw zucchini supplies 17 calories per 100 grams of edible flesh and skin. It contains 3.11 grams of carbohydrate, 1.21 grams of protein and 1 gram of fibre at that weight. This is green summer squash, not pumpkin, fried zucchini or a casserole. [1]

How many calories are in one zucchini or a cup?

The reference medium zucchini weighs 196 grams and provides about 33 calories. A small reference specimen weighs 118 grams; a large one weighs 323 grams. Your zucchini may be different, so weigh the edible part after removing the stem rather than relying on its size description.

Two reference medium zucchini weigh 392 grams together and provide 67 calories. Half of one is 98 grams and 17 calories. A sliced cup weighs 113 grams, while a chopped cup weighs 124 grams. These are different measures; neither makes every household bowl a standard serving.

How do cooking, oil and yogurt change the calculation?

Use the boiled, drained zucchini reference if you weighed plain zucchini after cooking. Roasting, boiling and draining change the amount of water. Oil, meat, rice and yogurt add their own nutrients, so a raw zucchini value cannot describe every cooked dish.

For a homemade dish, another approach is to weigh the raw ingredients, total the recipe and divide by the portions served. A chickpea and zucchini stew includes chickpeas and oil as well as vegetables. Fried zucchini needs its own calculation; the plain boiled figure leaves out the frying oil.

Is zucchini nutritious enough to make a meal?

Zucchini contributes vegetables with little energy before additions. A 200-gram raw amount supplies 2 grams of fibre and 35.8 mg of vitamin C; cooking can change the vitamin C amount. It is not a substantial protein food by itself. Add eggs, yogurt, beans, fish or another protein choice, with bread or grain as needed. Yellow summer squash and broccoli can also add variety, but they do not share every value in this zucchini table.

What about pregnancy, raw zucchini and lectins?

Zucchini can be an ordinary vegetable choice during pregnancy unless you have a relevant allergy or personal restriction. Rinse it thoroughly under running water and keep clean produce away from raw meat and its utensils. The FDA's produce advice for pregnancy explains these handling steps.

The nutrient table does not measure lectins, so it cannot supply a lectin dose or a personal risk estimate. There is no basis here for excluding zucchini simply because it is a plant food. The BfR's assessment of food lectins advises against avoiding plant foods for a low-lectin diet and distinguishes foods that require thorough cooking.