Zucchini nutrition facts

Zucchini (1 cup, chopped, 124 g) has 21 calories, 1.5 g protein, 1.2 g fiber, 0.4 g fat. It is an excellent source of vitamin C (25% DV) and a good source of vitamin B6.

Vitamin C 25% DV Vitamin B6 12% DV Manganese 9.5% DV Riboflavin 9% DV Folate 7.4% DV

Nutrition Facts

Serving size1 cup, chopped (124 g)

Calories21

Total Fat 0.4g0.5%

Saturated Fat 0.1g0.5%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 10mg0.4%

Total Carbohydrate 3.9g1.4%

Dietary Fiber 1.2g4.4%

Total Sugars 3.1g

Protein 1.5g3%

Vitamin D 0µg0%

Calcium 20mg1.5%

Iron 0.5mg2.5%

Potassium 324mg6.9%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 24%
■ Fat 14%
■ Carbohydrate 62%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

190

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

-3.8

Inflammatory profile strongly anti-inflammatory

Lower is more anti-inflammatory. Percentile 4 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in zucchini

Nutrient	Per 1 cup, chopped	% Daily Value
Macronutrients
Calories	21 kcal	1.1%
Protein	1.5 g	3%
Total fat	0.4 g	0.5%
Carbohydrate	3.9 g	1.4%
Fiber	1.2 g	4.4%
Sugars	3.1 g	no DV
Fats
Saturated fat	0.1 g	0.5%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0.1 g	no DV
Omega-3 (ALA+EPA+DHA)	0.08 g	no DV
Omega-6 (linoleic)	0.04 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	22.2 mg	25%
Thiamin (B1)	0.06 mg	4.7%
Riboflavin (B2)	0.12 mg	9%
Niacin (B3)	0.6 mg	3.5%
Pantothenic acid (B5)	0.25 mg	5.1%
Vitamin B6	0.2 mg	12%
Folate (DFE)	30 µg	7.4%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	12 µg	1.4%
Vitamin E	0.15 mg	1%
Vitamin D	0 µg	0%
Vitamin K	5.3 µg	4.4%
Choline	12 mg	2.1%
Minerals
Sodium	10 mg	0.4%
Calcium	20 mg	1.5%
Iron	0.5 mg	2.5%
Magnesium	22 mg	5.3%
Phosphorus	47 mg	3.8%
Potassium	324 mg	6.9%
Zinc	0.4 mg	3.6%
Copper	0.07 mg	7.3%
Manganese	0.22 mg	9.5%
Selenium	0.2 µg	0.5%
Carotenoids
Beta-carotene	149 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	2,635 µg	no DV
Other
Caffeine	0 mg	no DV
Water	118 g	no DV
Amino acids
Tryptophan	0.012 g	no DV
Threonine	0.036 g	no DV
Isoleucine	0.055 g	no DV
Leucine	0.088 g	no DV
Lysine	0.083 g	no DV
Methionine	0.022 g	no DV
Phenylalanine	0.053 g	no DV
Valine	0.067 g	no DV
Histidine	0.032 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	17 kcal	0.9%
Protein	1.2 g	2.4%
Total fat	0.3 g	0.4%
Carbohydrate	3.1 g	1.1%
Fiber	1 g	3.6%
Sugars	2.5 g	no DV
Fats
Saturated fat	0.1 g	0.4%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0.1 g	no DV
Omega-3 (ALA+EPA+DHA)	0.06 g	no DV
Omega-6 (linoleic)	0.03 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	17.9 mg	20%
Thiamin (B1)	0.04 mg	3.8%
Riboflavin (B2)	0.09 mg	7.2%
Niacin (B3)	0.5 mg	2.8%
Pantothenic acid (B5)	0.2 mg	4.1%
Vitamin B6	0.16 mg	9.6%
Folate (DFE)	24 µg	6%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	10 µg	1.1%
Vitamin E	0.12 mg	0.8%
Vitamin D	0 µg	0%
Vitamin K	4.3 µg	3.6%
Choline	10 mg	1.7%
Minerals
Sodium	8 mg	0.3%
Calcium	16 mg	1.2%
Iron	0.4 mg	2.1%
Magnesium	18 mg	4.3%
Phosphorus	38 mg	3%
Potassium	261 mg	5.6%
Zinc	0.3 mg	2.9%
Copper	0.05 mg	5.9%
Manganese	0.18 mg	7.7%
Selenium	0.2 µg	0.4%
Carotenoids
Beta-carotene	120 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	2,125 µg	no DV
Other
Caffeine	0 mg	no DV
Water	95 g	no DV
Amino acids
Tryptophan	0.01 g	no DV
Threonine	0.029 g	no DV
Isoleucine	0.044 g	no DV
Leucine	0.071 g	no DV
Lysine	0.067 g	no DV
Methionine	0.018 g	no DV
Phenylalanine	0.043 g	no DV
Valine	0.054 g	no DV
Histidine	0.026 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	5 kcal	0.2%
Protein	0.3 g	0.7%
Total fat	0.1 g	0.1%
Carbohydrate	0.9 g	0.3%
Fiber	0.3 g	1%
Sugars	0.7 g	no DV
Fats
Saturated fat	0 g	0.1%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0 g	no DV
Omega-3 (ALA+EPA+DHA)	0.02 g	no DV
Omega-6 (linoleic)	0.01 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	5.1 mg	5.6%
Thiamin (B1)	0.01 mg	1.1%
Riboflavin (B2)	0.03 mg	2%
Niacin (B3)	0.1 mg	0.8%
Pantothenic acid (B5)	0.06 mg	1.2%
Vitamin B6	0.05 mg	2.7%
Folate (DFE)	7 µg	1.7%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	3 µg	0.3%
Vitamin E	0.03 mg	0.2%
Vitamin D	0 µg	0%
Vitamin K	1.2 µg	1%
Choline	3 mg	0.5%
Minerals
Sodium	2 mg	0.1%
Calcium	5 mg	0.3%
Iron	0.1 mg	0.6%
Magnesium	5 mg	1.2%
Phosphorus	11 mg	0.9%
Potassium	74 mg	1.6%
Zinc	0.1 mg	0.8%
Copper	0.02 mg	1.7%
Manganese	0.05 mg	2.2%
Selenium	0.1 µg	0.1%
Carotenoids
Beta-carotene	34 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	602 µg	no DV
Other
Caffeine	0 mg	no DV
Water	27 g	no DV
Amino acids
Tryptophan	0.003 g	no DV
Threonine	0.008 g	no DV
Isoleucine	0.012 g	no DV
Leucine	0.02 g	no DV
Lysine	0.019 g	no DV
Methionine	0.005 g	no DV
Phenylalanine	0.012 g	no DV
Valine	0.015 g	no DV
Histidine	0.007 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #169291 ("Squash, summer, zucchini, includes skin, raw").

Frequently asked questions

How many calories are in zucchini?

Zucchini has 21 calories per 1 cup, chopped (124 g), or 17 calories per 100 g, according to USDA FoodData Central.

How much protein is in zucchini?

1.5 g of protein per 1 cup, chopped, which is 3% of the 50 g Daily Value.

What is zucchini rich in?

Per serving, zucchini is richest in Vitamin C at 25% of the Daily Value, Vitamin B6 (12%), Manganese (9.5%), Riboflavin (B2) (9%).

Is zucchini healthy?

By nutrient density, zucchini scores 190 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is strongly anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More vegetables

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.