Zucchini (Cooked) - How Many Calories?

Cooked zucchini calories: the plain boiled version

Zucchini boiled with its skin, drained and prepared without oil or salt supplies 15 calories per 100 grams. A 200-gram serving provides 30 calories. This summer-squash reference does not describe pumpkin, fried courgette, fritters or a casserole. Added salt also changes the sodium figure. [1]

How much is a cup or one cooked zucchini?

USDA lists a cup of cooked slices as 180 grams, providing about 27 calories. Half a cup of mashed zucchini weighs 120 grams and provides 18. Chopping, packing and draining affect the weight, so a bowl should not automatically be treated as one cup.

For a whole zucchini, weigh the cooked edible portion. One weighing 150 grams supplies 23 calories; two weighing 300 grams together supply 45. The 150 grams is a weighed example, not a universal medium-zucchini size. Choose either a raw-ingredient calculation or a cooked-food calculation for the batch, without counting both.

How do oil and yogurt change the calories?

If all of 5 grams of sunflower oil is eaten with 200 grams of boiled zucchini, it adds about 44 calories, giving roughly 74 calories in total. Rice, meat, onions and sauce also count when included. The oil spoon-and-gram calculation makes an unmeasured addition easier to assess.

Combining 100 grams of plain boiled zucchini with 100 grams of plain whole-milk yogurt gives about 76 calories before oil or other additions. That is a 200-gram mixture, not 76 calories per 100 grams. Fried zucchini with yogurt needs a different calculation.

Does zucchini lose all its nutrients when cooked?

No. The cooked reference still provides 1 gram of fibre, 264 mg potassium, 12.9 mg vitamin C and 56 µg RAE vitamin A per 100 grams. Water-soluble vitamins can be affected by cooking and draining. Separate raw and cooked database samples cannot tell you an exact nutrient-loss percentage for your saucepan. [1]

Is cooked zucchini a good weight-loss food?

It can provide the vegetable part of a meal, with little energy before additions. A plate of zucchini alone may fall short on protein and total energy, however. Add yogurt, eggs, beans or another protein food, and bread or a grain as appropriate. The balanced-plate guide shows how those components fit together. There is no need to replace meals with a zucchini detox, or to declare zucchini better than broccoli; variety is more useful than a single vegetable ranking.