1 cup (medium) of Steamed Zucchini (130 g) has 23 calories. That works out to 18 calories per 100 g. It contains 4 g of carbs, 1.6 g of protein, 0.4 g of fat and 1.3 g of fiber. Its 23.3 mg of Vitamin C covers 26% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Steamed Zucchini Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.1g

· 1% DV

Protein

1.2g

· 2% DV

Fat

0.3g

· 0% DV

Fiber

· 4% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 62% · Protein 24% · Fat 14%

Steamed Zucchini Vitamins & Minerals

Vitamins

Vitamin C

17.9mg · 20% DV

0.16mg · 9% DV

0.09mg · 7% DV

Folate

24µg · 6% DV

Minerals

Potassium ⭐

261mg · 8% DV

Phosphorus

38mg · 5% DV

Magnesium

18mg · 4% DV

Calcium

16mg · 2% DV

How Nutritious Is Steamed Zucchini?

Nutrient density

High

70/ 100

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

45/ 100

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.

Steamed Zucchini Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Steamed Zucchini

To burn the 18 calories in 100 g:

🚶

4min

Walking (5 km/h)

🏃

2min

Running (8 km/h)

🚴

2min

Cycling

🏊

2min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Steamed 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 Steamed Zucchini Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Steamed 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

Steamed Zucchini Fat Profile

SATURATED

0.07g

MONOUNSATURATED

0.02g

POLYUNSATURATED

0.08g

⚖️

Omega 6:3 ratio 1.7:1

Below the ideal 4:1 — a good omega balance.

Compare Steamed Zucchini

🥒vs🍅

Steamed Zucchini vs TomatoSame calories per 100 g

→🥒vs🥗

Steamed Zucchini vs Mixed Green SaladSame calories per 100 g

→🥒vs🫑

Steamed Zucchini vs Red Pepper13 kcal fewer per 100 g

→🥒vs🥄

Steamed Zucchini vs Boiled Beetroot26 kcal fewer per 100 g

→

Foods Similar to Steamed Zucchini

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Steamed Zucchini

How do you steam zucchini without making it mushy?

Cut the zucchini into evenly sized pieces and arrange them in a fairly single layer in the steamer basket. Remove it as soon as it is tender when pierced with a fork, as oversteaming makes it watery and soft.

Why does steamed zucchini sometimes taste bitter?

Bitterness can come from naturally occurring cucurbitacins, and zucchini that tastes intensely bitter should not be eaten. Cooking does not reliably remove this bitterness, so discard strongly bitter zucchini.

How should cooked steamed zucchini be stored?

Cool it promptly rather than leaving it at room temperature for a long time, then refrigerate it in a sealed container. For the best texture, use it within 2 to 3 days and reheat it only briefly.

Can steamed zucchini be frozen?

Yes, although it will release water and become softer after thawing. Cool it completely, freeze it in portions in an airtight container, and use thawed zucchini in soups, fritters, or saucy dishes.

What seasonings go well with steamed zucchini?

Garlic, dill, mint, black pepper, lemon zest, and chili flakes add flavor without overwhelming its mild taste. A little olive oil and lemon juice also make a simple steamed zucchini dish more satisfying.

Does steamed zucchini go well with yogurt?

Yes, a garlic yogurt sauce is a fresh, creamy accompaniment to steamed zucchini. Unsweetened plant-based yogurt is a suitable alternative for those avoiding dairy.

Is steamed zucchini more nutritious than raw zucchini?

Neither is better in every respect. Steaming limits contact with cooking water, so it may preserve more water-soluble nutrients than boiling, while raw zucchini retains more heat-sensitive compounds.

Should I eat steamed zucchini before or after a workout?

On its own, it is a light option that is unlikely to feel heavy before exercise. After training, pair it with a protein food such as eggs, yogurt, fish, legumes, or tofu for a more balanced meal.

Is it okay to eat steamed zucchini at night?

For most people, it is a light vegetable choice for an evening meal. If zucchini or a garlic-based sauce triggers bloating or reflux for you, choose a smaller serving and avoid eating it immediately before bed.

Why is steamed zucchini wetter than sautéed zucchini?

Steaming softens the zucchini while allowing less moisture to evaporate than pan-cooking. To reduce excess moisture, avoid overcooking it and let it stand briefly uncovered after steaming.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026