Published by Saura ·
Zucchini nutrition: calories, protein and portion sizes
In this Fineli Release 20.0 reference, 100 g provides about 18 kcal and 0.7 g protein. Reference food and preparation: raw zucchini or summer squash. Match the edible weight and preparation below, or use the current label for your own product.
Quick answer
An example 200 g edible portion of zucchini (raw zucchini or summer squash) supplies about 37 kcal, 1.3 g protein and 1.4 g fiber. This is a scaled food-composition estimate, not a recommended serving size.
Zucchini: nutrition per 100 g and example portion
Reference preparation: raw zucchini or summer squash. The exact source name is “Zucchini, summer squash” (Fineli food 389). Available carbohydrate excludes fiber and is not the same measure as US Total Carbohydrate.
Values are rounded after scaling. A small reported amount may round below 0.1 g; a missing value is marked Not available rather than treated as zero. This selected extract does not include sugar, sodium or micronutrient amounts; the full Fineli database contains information beyond these tables.
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| Nutrient | Per 100 g | Per 200 g example |
|---|---|---|
| Energy | 18 kcal | 37 kcal |
| Protein | 0.7 g | 1.3 g |
| Available carbohydrate (excludes fiber) | 2.5 g | 5 g |
| Fat | 0.4 g | 0.8 g |
| Saturated fat | <0.1 g | <0.1 g |
| Fiber | 0.7 g | 1.4 g |
How to weigh zucchini
This is the raw edible zucchini weight. Roasting and grilling remove water, while zucchini noodles may be served raw or cooked. Choose the state that matches the weight on your scale, and do not use this value for breaded or stuffed zucchini.
Calculate your own zucchini portion
For the 200 g example, multiply the source amounts by 200 ÷ 100 = 2. The unrounded energy calculation is 18.4 × 2 = 36.8 kcal, displayed as approximately 37 kcal. Use the same factor for protein, available carbohydrate, fat and fiber.
For another amount, replace 200 with your own edible weight. Keep the preparation as raw zucchini or summer squash; if your food is prepared differently, choose a matching reference or calculate its recipe instead.
How preparation changes the estimate
Zucchini noodles replace a vegetable's volume for pasta's volume but do not supply the same amount of energy or carbohydrate. A complete meal may still need grains, potatoes or beans. Count pesto and pan oil separately.
Meal ideas using zucchini
Use these combinations as menu ideas and adjust the amounts to your appetite and preferences. Each added ingredient belongs in the complete meal estimate.
- Add zucchini to a chickpea and tomato stew.
- Serve grilled zucchini with turkey and couscous, including the oil used to grill it.
Compare other vegetables
The following are separate reference foods, shown per 100 g for orientation. Check the preparation column: dry, raw and cooked values are not interchangeable, and equal gram weights are not necessarily equivalent portions.
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| Food | Reference preparation | Energy / 100 g | Protein / 100 g | Fiber / 100 g |
|---|---|---|---|---|
| Spinach | plain spinach | 18 kcal | 2.1 g | 1.9 g |
| Red bell pepper | raw red sweet pepper | 28 kcal | 0.9 g | 1.9 g |
| Tomatoes | raw tomatoes | 23 kcal | 0.6 g | 1.4 g |
Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.
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- Spinach nutrition: calories, protein and portion sizesSpinach (fresh): about 18 kcal and 2.1 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Red bell pepper nutrition: calories, protein and portion sizesRed bell pepper (raw): about 28 kcal and 0.9 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Tomatoes nutrition: calories, protein and portion sizesTomatoes (raw): about 23 kcal and 0.6 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
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Frequently asked questions
How many calories are in 200 g of zucchini?
This raw zucchini or summer squash reference supplies about 37 kcal per 200 g edible portion. Match the preparation state and check a package label when available.
Does the preparation of zucchini matter?
Zucchini noodles replace a vegetable's volume for pasta's volume but do not supply the same amount of energy or carbohydrate. A complete meal may still need grains, potatoes or beans. Count pesto and pan oil separately.
How do I calculate a different portion?
Multiply each per-100 g nutrient amount by your edible serving weight divided by 100. Match raw, dry, cooked or drained weight to the reference and include sauces or cooking additions separately.
Sources and method
- Fineli food 389: Zucchini, summer squash
Exact source record (Finnish interface). Values use the committed Release 20.0 extract, not a live query; a current record or a product label may differ.
- Fineli — National Food Composition Database in Finland (THL)
Release 20.0, accessed May 9, 2026. CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). Selected records are scaled to example portions and rounded; available carbohydrate excludes fiber. Source values describe representative foods, not a laboratory measurement of your meal.
- Fineli food 33456: Spinach
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 386: Sweet pepper, red
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 352: Tomato
Exact record used in the comparison table; match the preparation shown in that row.
- Creative Commons Attribution 4.0 International
Fineli data license. THL source values have been selected, scaled to example portions and rounded for this page. Editorial meal ideas and preparation explanations are Saura additions.