Zucchini: Calories, Nutrition Facts & Benefits

Zucchini is one of the most versatile vegetables in the Mediterranean diet. You can enjoy it boiled, grilled, roasted, stuffed, in salads, or even as the base for lighter versions of your favorite recipes.

Thanks to its high water content and low calorie profile, zucchini is an excellent addition to a balanced diet. It also provides vitamin C, potassium, small amounts of fiber, and carotenoids, making it a nutritious choice for everyday meals.

Table of Contents

• What is zucchini?

• Nutrition facts and calories

• What are the health benefits of zucchini?

• Can you eat zucchini raw and with the skin?

• 5 tips for adding zucchini to your diet

• Frequently Asked Questions

• Conclusion

• Sources

What Is Zucchini?

Zucchini belongs to the Cucurbitaceae family and is a type of summer squash. Unlike winter squash, it is harvested before reaching full maturity, giving it its tender flesh and thin, edible skin.

It is widely used in Mediterranean cuisine in stuffed vegetables, baked dishes, omelets, soups, salads, fritters, and pasta alternatives. Its mild flavor makes it easy to pair with herbs, legumes, cheese, eggs, fish, or lean meats.

Zucchini: Nutrition Facts and Calories

According to the USDA, 100 g of raw zucchini with the skin provides approximately:

• 17 calories

• 3.1 g carbohydrates

• 1.2 g protein

• 0.3 g fat

• 1 g fiber

• 260 mg potassium

• 18 mg vitamin C

Zucchini is composed of approximately 94% water, making it naturally hydrating. Nutritional values may vary slightly depending on the variety, size, and cooking method.

What Are the Health Benefits of Zucchini?

1. Supports Hydration

Because zucchini is naturally high in water, it can contribute to your daily fluid intake. While it does not replace drinking water, it is a refreshing food, especially during warmer months.

2. Adds Volume to Meals with Few Calories

Zucchini has a low energy density, meaning it provides plenty of volume with relatively few calories.

Although it does not cause weight loss on its own, it can help create more satisfying meals when combined with lean protein, complex carbohydrates, and healthy fats.

3. Supports Digestive Health

Its water and fiber content help support normal digestive function. Since zucchini contains only moderate amounts of fiber, it's best combined with legumes, fruits, vegetables, and whole grains to help meet your daily fiber needs.

A diet rich in a variety of vegetables has consistently been associated with better digestive and cardiovascular health.

4. Provides Vitamin C

Vitamin C acts as an antioxidant and contributes to the normal function of the immune system while supporting collagen formation.

Because vitamin C is sensitive to heat, prolonged boiling may reduce its content. Steaming, grilling, or roasting for shorter periods helps preserve more of this nutrient.

5. Contains Beneficial Carotenoids

The skin of zucchini contains carotenoids such as lutein and zeaxanthin, plant compounds that accumulate in the retina and are being studied for their role in supporting long-term eye health.

Can You Eat Zucchini Raw and with the Skin?

Yes. Zucchini can safely be eaten raw, provided it has been washed thoroughly. Thin slices or ribbons make an excellent addition to salads.

The skin is edible and contains part of the vegetable's fiber and carotenoid content, so there is generally no need to peel it unless it is particularly tough or the zucchini is no longer fresh.

If a zucchini tastes unusually bitter, do not eat it. In rare cases, bitterness may indicate high levels of naturally occurring compounds called cucurbitacins, which can cause severe gastrointestinal symptoms. Cooking does not necessarily eliminate these compounds.

5 Tips for Adding Zucchini to Your Diet

1. Keep the skin on after washing it thoroughly under running water.

2. Avoid overcooking to preserve its texture and heat-sensitive nutrients.

3. Pair it with protein, such as eggs, fish, chicken, cheese, or legumes, to create a more balanced meal.

4. Try it in different ways, including grilled slices, soups, omelets, casseroles, or zucchini noodles.

5. Be mindful of added oil when frying, as zucchini absorbs fat easily and the calorie content of the meal can increase significantly.

Frequently Asked Questions

How many calories does boiled zucchini contain?

Boiled zucchini without added oil provides approximately 15–20 calories per 100 g. The total calorie content depends mainly on the amount of oil, sauces, or other ingredients used.

Is it healthy to eat zucchini every day?

Yes. Zucchini can be enjoyed regularly as part of a varied diet that includes a wide range of vegetables. No single food can provide all the nutrients your body needs.

Is zucchini good for weight loss?

Zucchini can be included in a weight management plan because it offers high volume with relatively few calories. However, results depend on your overall dietary pattern, portion sizes, and cooking methods.

Conclusion

Zucchini is a light, versatile, and nutrient-rich vegetable that can enhance countless meals. It provides water, vitamin C, potassium, and beneficial plant compounds while contributing very few calories.

For the greatest nutritional value, keep the skin on, cook it gently, and combine it with protein, healthy fats, and a variety of vegetables to create balanced, satisfying meals.

For personalized nutrition advice tailored to your needs and goals, speak with the Nutrition Coaches at Holmes Place.

Sources

U.S. Department of Agriculture (2026) FoodData Central: Zucchini, raw
https://fdc.nal.usda.gov/food-search/?query=zucchini

National Institutes of Health, Office of Dietary Supplements (2025) Vitamin C: Fact Sheet for Health Professionals
https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/

Harvard T.H. Chan School of Public Health (n.d.) Vegetables and Fruits
https://nutritionsource.hsph.harvard.edu/what-should-you-eat/vegetables-and-fruits/

National Library of Medicine (2016) Lutein and Zeaxanthin Isomers in Eye Health and Disease
https://pubmed.ncbi.nlm.nih.gov/27431371/

ANSES (2021) Beware of Inedible Gourds
https://www.anses.fr/en/content/beware-inedible-gourds

The Holmes Place Editorial Team

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