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Cooked zucchini Calories
Low-calorie, high-water, mildly fibrous vegetable
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Cooked zucchini (180 g) has 31 calories. That works out to 17 calories per 100 g. It contains 5.6 g of carbs, 2.2 g of protein, 0.5 g of fat and 2 g of fiber. Its 0.3 mg of B6 covers 17% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Cooked zucchini Nutrition Facts
Selected: 1 cup (chopped) · 180 g
31
KCAL / 180G
Carbs
5.6g
· 2% DV
Protein
2.2g
· 4% DV
Fat
0.5g
· 1% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 25% · Fat 12%
Cooked zucchini nutrition facts table · 1 cup (chopped) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 31 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.14 g | 1% |
| Trans fat | 0 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 5.6 g | 2% |
| Fiber | 2 g | 7% |
| Protein | 2.2 g | 4% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Chopped Cooked zucchini?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 180 g | 31 kcal |
| 1 ounce (whole) | 28 g | 5 kcal |
| ½ cup (chopped) | 90 g | 15 kcal |
| 100 g | 100 g | 17 kcal |
| 1 piece (small) | 120 g | 20 kcal |
| 1 serving (medium) | 150 g | 26 kcal |
| 1 piece (medium) | 180 g | 31 kcal |
| 1 piece (large) | 250 g | 43 kcal |
| 1 serving (large) | 250 g | 43 kcal |
Calculated from 17 calories per 100 g.
Frequently Asked Questions About Cooked zucchini
How long should you cook zucchini to make cooked zucchini?
For tender cooked zucchini, small pieces usually take about 4–6 minutes in boiling water; steaming or sautéing also works. Check with a fork and stop when tender, since continued cooking quickly makes zucchini soft.
How do you keep cooked zucchini from getting mushy?
Cooked zucchini stays firmer when you use high heat, avoid crowding the pan, and stop cooking as soon as it is tender. Cut pieces to a similar size, and avoid stirring them roughly.
Should you peel zucchini before making cooked zucchini?
No, you usually do not need to peel zucchini before cooking it. Rinse it well and trim the ends; the skin softens during cooking and helps the pieces hold their shape. Peel it if the skin is tough or damaged.
Does cooking zucchini remove its nutrients?
Cooking zucchini can reduce some heat-sensitive vitamins, especially if it is boiled for a long time. Steaming or briefly sautéing it helps limit nutrient loss, and using the cooking liquid in a soup or sauce retains nutrients that leach into it.
How long does cooked zucchini last in the refrigerator?
Cooked zucchini generally keeps for 3–4 days in the refrigerator when stored in a covered container. Refrigerate it promptly after cooking, and discard it if it develops an off smell, unusual color, or slimy texture.
Can you freeze cooked zucchini?
Yes, you can freeze cooked zucchini, though thawing makes it softer and sometimes watery. Freeze it in a sealed container, then use it in soups, sauces, or purées where a change in texture matters less.
Can you reheat cooked zucchini?
Yes, cooked zucchini can be reheated. Warm it gently in a pan or microwave just until hot; prolonged reheating makes it mushy and can release more liquid. Reheat only the portion you plan to eat.
Can you eat cooked zucchini cold?
Yes, cooked zucchini can be eaten cold once it has been cooled and refrigerated safely. It works in salads or as a chilled side dish; add dressing or lemon shortly before serving for a fresher taste.
What seasonings go well with cooked zucchini?
Garlic, black pepper, lemon, dill, basil, and olive oil all pair well with cooked zucchini. Add delicate herbs near the end of cooking so their flavor stays fresh, or finish the zucchini with herbs after cooking.
Is cooked zucchini easier to digest than raw zucchini?
Cooked zucchini may be easier to chew and digest than raw zucchini because heating softens its texture. The difference varies between people; cooking it until tender and starting with a modest serving can make it easier to tolerate.
Cooked zucchini Vitamins & Minerals
Vitamins
B6
0.29mg · 17% DV
Vitamin C
13.5mg · 15% DV
B2
0.16mg · 12% DV
Folate
43.2µg · 11% DV
Minerals
Manganese
0.32mg · 14% DV
Potassium ⭐
468mg · 14% DV
Copper
0.09mg · 10% DV
Phosphorus
68mg · 10% DV
Sodium
14mg · 1% DV
Cooked zucchini Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cooked zucchini
To burn the 31 calories in 1 cup (chopped) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Cooked zucchini?
Cooked zucchini is fresh zucchini that has been softened by boiling, steaming, or sautéing; it is an ingredient rather than one fixed recipe. Its mild flavour and tender texture make it easy to add to everyday meals. In Mediterranean cooking it may be served warm or at room temperature with olive oil and herbs, folded into soups or grain dishes, or paired with a tangy yoghurt sauce. It also works well as a simple side alongside fish, beans, or eggs.
Mostly water, with modest fibre and few calories, cooked zucchini is a light way to add vegetables to a meal; it provides 17 calories per 100 g. For a more filling plate, combine it with a protein-rich food or whole grains. Steaming it and finishing with lemon and herbs keeps the preparation simple.
How Nutritious Is Cooked zucchini?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Cooked zucchini Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Cooked zucchini Contain Allergens?
No known major allergens
Which Diets Is Cooked zucchini Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Cooked zucchini Fat Profile
SATURATED
0.14g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.