Cooked zucchini: calories and nutrition facts

Cooked zucchini has 16 kcal per 100 g. One serving, 1 Serving (150 g), has 23 kcal.

Calories: 16 kcal
Protein: 0.9 g
Carbohydrates: 1.4 g
Fat: 0.4 g

Per 100 g

Cooked zucchini: how many calories?

Cooked zucchini has 16 kcal per 100 g, with 0.9 g protein, 1.4 g carbs and 0.4 g fat. A 150 g serving (1 Serving) has 23 kcal. That is less than the average for Fruits & Veggies (109 kcal per 100 g). Most of its calories come from carbohydrates.

Where the calories come from

Protein30%
Carbohydrates45%
Fat26%

Calculate a portion

Amountg

Calories: 23 kcal
Protein: 1.4 g
Carbohydrates: 2.1 g
Fat: 0.5 g

Nutrition facts

Nutrient	Per 100 g	Per serving (150 g)
Calories	16 kcal	23 kcal
Fat	0.4 g	0.5 g
of which saturated fat	0.1 g	0.2 g
Carbohydrates	1.4 g	2.1 g
of which sugars	0 g	0 g
Fiber	1.5 g	2.3 g
Protein	0.9 g	1.4 g
Sodium	39 mg	59 mg
Water	93.8 g	140.7 g
Vitamin C	2.9 mg	4.4 mg
Calcium	19 mg	29 mg
Iron	0.3 mg	0.5 mg
Potassium	238 mg	357 mg
Magnesium	22 mg	33 mg

Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.

Share of reference intakes

Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).

Nutrient	Of reference intake
Calories(16 kcal)	1%
Fat(0.4 g)	1%
of which saturated fat(0.1 g)	1%
Carbohydrates(1.4 g)	1%
of which sugars(0 g)	0%
Protein(0.9 g)	2%
Salt(0.1 g)	2%

What the EU thresholds say

Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.

Low energy (40 kcal or less)
High protein (at least 20% of calories)
Low fat (3 g or less)
Low sugars (5 g or less)
Low sodium (120 mg or less)

Cooked zucchini: frequently asked questions

Cooked zucchini: how many calories per serving?

A 150 g serving (1 Serving) has 23 kcal.

Cooked zucchini: how much protein?

Cooked zucchini contains 0.9 g of protein per 100 g, 2% of the 50 g reference intake.

Cooked zucchini: how much fibre?

Cooked zucchini provides 1.5 g of fibre per 100 g, 6% of the 25 g a day recommended by EFSA.

Cooked zucchini: how much makes 100 kcal?

100 kcal is about 645 g of this food.

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