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Zucchini (cooked, no oil) Calories
Low calorie, high fiber, rich in vitamins and minerals, cooked without oil
CALORIES
GI
POTASSIUM
FIBER
Zucchini (cooked, no oil) Nutrition Facts
Selected: 100 g
17
KCAL / 100G
Carbs
3.1g
· 65%
Protein
1.2g
· 25%
Fat
0.2g
· 10%
Fiber
1g
Zucchini (cooked, no oil) Vitamins & Minerals
Vitamins
Vitamin C
11mg · 12% DV
Folate
24µg · 6% DV
B6
0.08mg · 5% DV
B1
0.05mg · 4% DV
Minerals
Potassium ⭐
260mg · 8% DV
Magnesium
18mg · 4% DV
Phosphorus
28mg · 4% DV
Calcium
16mg · 2% DV
Zucchini (cooked, no oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Zucchini (cooked, no oil) 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 Zucchini (cooked, no oil) Contain Allergens?
No known major allergens
Which Diets Is Zucchini (cooked, no oil) 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
Zucchini (cooked, no oil) Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Zucchini (cooked, no oil)
Zucchini (cooked, no oil) — Frequently Asked Questions
Why does cooked zucchini sometimes turn watery, and how can I prevent it?
Zucchini naturally contains a lot of water, and overcooking breaks down its structure even more. Cut it into larger pieces, cook it briefly, and drain it for a minute after cooking if you want a firmer texture.
Does cooking zucchini destroy all of its nutrients?
No, cooking does not wipe out all nutrition. Some heat-sensitive vitamins may decrease, but gentle methods like steaming or cooking with little water help retain more of them.
How long does cooked zucchini keep in the fridge?
If cooled promptly and stored in a sealed container, it usually keeps for up to 3 days in the refrigerator. Discard it if the smell, color, or texture changes noticeably.
Can cooked zucchini be frozen?
Yes, but it will usually soften and release more water after thawing. It works best later in soups, purees, egg dishes, or mixed vegetable meals.
What should I eat with cooked zucchini to make it more filling?
On its own, it is quite light, so pairing it with protein-rich foods such as yogurt, eggs, legumes, cheese, fish, or chicken makes the meal more satisfying. Whole grains or a healthy fat source can also improve satiety.
Is cooked zucchini better before or after a workout?
It can fit either time because it is light and usually easy to digest. Before training it works well as part of a simple meal, and after training it is more useful when combined with a protein source.
Does eating cooked zucchini at night cause weight gain?
No, eating it at night does not automatically cause weight gain. Overall calorie intake, portion size, and eating patterns matter more than the clock.
Can cooked zucchini help with constipation?
It can support digestion as part of a meal pattern that includes enough fluids and fiber-rich foods. It is not a stand-alone remedy, but its water content can be helpful in a balanced diet.
If I am choosing between zucchini and cucumber, which is better for hot dishes?
Zucchini is usually the better choice because it keeps a pleasant mild flavor and soft texture when heated. Cucumber tends to become overly watery and less appealing in most cooked dishes.
Who should be careful with cooked zucchini?
Most people tolerate it well, but anyone with an allergy to zucchini or related squash should avoid it. People with very sensitive digestion may also prefer smaller portions, especially if it is served with heavy sauces or lots of seasoning.
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Nutrition data compiled from USDA FoodData Central and scientific sources.