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Cooked zucchini Calories
Low calorie, high fiber, source of vitamin C and potassium
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) 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 1.8 g of fiber. Its 19.8 mg of Vitamin C covers 22% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Cooked zucchini Nutrition Facts
Selected: 1 cup (medium) · 180 g
31
KCAL / 180G
Carbs
5.6g
· 2% DV
Protein
2.2g
· 4% DV
Fat
0.5g
· 1% DV
Fiber
1.8g
· 6% 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 (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 31 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.11 g | 1% |
| Trans fat | 0 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 5.6 g | 2% |
| Fiber | 1.8 g | 6% |
| 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 Cooked zucchini?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 31 kcal |
| 1 tablespoon (chopped) | 15 g | 3 kcal |
| 1 slice (medium) | 30 g | 5 kcal |
| ½ cup (small) | 90 g | 15 kcal |
| 100 g | 100 g | 17 kcal |
| 1 serving (medium) | 150 g | 26 kcal |
| 1 piece (medium) | 200 g | 34 kcal |
| 1 piece (large) | 300 g | 51 kcal |
Calculated from 17 calories per 100 g.
Frequently Asked Questions About Cooked zucchini
How do you keep cooked zucchini from getting mushy?
Cooked zucchini stays firmer when you use high heat for a short time and avoid overcrowding the pan. Cut pieces evenly, stop cooking as soon as they are tender, and drain off excess liquid before serving.
Can you freeze cooked zucchini?
Yes, cooked zucchini can be frozen, though it often becomes softer and releases water after thawing. Cool it first, freeze it in an airtight container, and use thawed portions in soup, pasta sauce, or casseroles.
How long does cooked zucchini last in the fridge?
Cooked zucchini keeps in a covered container in the refrigerator for a few days. Refrigerate it promptly after cooking, and discard it if it develops an off smell, a slimy texture, or visible mold.
Do you need to peel zucchini before cooking it?
No, zucchini usually does not need peeling before cooking; the skin softens and is edible. Rinse it well and trim the ends. Peel it only if the skin is unusually tough or you prefer a smoother texture.
What seasonings go well with cooked zucchini?
Garlic, lemon, black pepper, and fresh herbs such as basil or dill pair especially well with cooked zucchini. Add a little olive oil and finish with Parmesan or a spoonful of yogurt for a more substantial side.
Why is my cooked zucchini watery?
Cooked zucchini turns watery because it contains a lot of moisture and releases it as it softens. Use a hot pan, cook in batches, salt near the end, and drain or briefly reduce the liquid before serving.
Is cooked zucchini better than raw zucchini?
Neither is universally better: cooked zucchini is softer and easier to chew, while raw zucchini stays crisp. Both can be part of a varied diet; choose the texture you enjoy and avoid cooking it longer than needed.
Can you eat the seeds in cooked zucchini?
Yes, the small seeds in cooked zucchini are edible and usually soften during cooking. There is no need to remove them from young zucchini; scoop out the seedy center only if a very large squash has tough seeds.
What can you make with leftover cooked zucchini?
Leftover cooked zucchini works well in omelets, soups, pasta, and grain bowls. Chop it and fold it into eggs or blend it into soup; add it near the end so it warms through without turning mushy.
Does cooked zucchini cause bloating?
Cooked zucchini does not commonly cause bloating for most people, and cooking softens its texture. A large portion or individual sensitivity can still cause discomfort, so try a smaller serving if you notice symptoms.
Cooked zucchini Vitamins & Minerals
Vitamins
Vitamin C
19.8mg · 22% DV
Biotin
4.5µg · 15% DV
B6
0.23mg · 14% DV
B2
0.16mg · 12% DV
Minerals
Potassium ⭐
470mg · 14% DV
Manganese
0.31mg · 13% 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 (medium) (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 simply zucchini softened by boiling, steaming or sautéing, and it can also be part of a vegetable dish with onion, tomato and herbs. Its flavour is mild and slightly sweet, while cooking gives it a tender texture. It is served warm as a side, stirred into soups or pasta, or chilled in salads; in Mediterranean cooking, olive oil, lemon and fresh herbs are natural companions.
Mostly water and low in calories, cooked zucchini also contributes fibre and vitamin C. Pair it with beans, eggs or fish for a more filling meal, or season it with herbs and lemon instead of relying on extra oil.
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
— Not suitable
Low FODMAP
— Not suitable
Cooked zucchini Fat Profile
SATURATED
0.11g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.