At a glance
- 1.2 g protein and 20 calories per 1 cup chopped (124 g).
- 6.3 g protein per 100 calories: #238 of 536 foods in our USDA list, #28 of 89 in vegetables.
- 1 g fiber and 0 mg sodium per serving.
What is zucchini like to eat?
Zucchini is a summer squash with mild flavor and soft texture when cooked. It can be grilled, sautéed, spiralized into noodles or grated into baking and meatballs.
How can you eat more zucchini?
Try this
Spiralize into noodles with pasta sauceGrill with olive oilGrate into meatballs or muffinsStuff with ground turkey and riceIs zucchini good on a GLP-1?
Cooked zucchini is soft and mild, so it mixes easily into small portions of other foods. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does zucchini compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Zucchini | 1 cup chopped | 1.2 g | 20 | 6.3 g |
| Mushrooms | 1 cup sliced | 2 g | 18 | 11.6 g |
| Ground turkey | 3 oz | 23 g | 187 | 12.3 g |
| Spinach | 1 cup | 0.9 g | 7 | 13.2 g |
Close to zucchini per calorie: green peas (6.7 g), miso (6.5 g), black-eyed peas (6.1 g), black beans (6 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Choose small to medium zucchini, which tend to be more tender.
What's the full nutrition for zucchini?
| Nutrient | Per 1 cup chopped (124 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 20 | 16 | |
| Protein | 1.2 g | 1 g | 2% |
| Fat | 0.2 g | 0.2 g | |
| Saturated fat | 0.1 g | 0.1 g | 1% |
| Carbohydrate | 4.1 g | 3.3 g | |
| Fiber | 1 g | 0.8 g | 4% |
| Sugar | 3.1 g | 2.5 g | |
| Sodium | 0 mg | 0 mg | 0% |
| Calcium | 26 mg | 21 mg | 2% |
| Iron | 0.2 mg | 0.19 mg | 1% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
USDA FoodData Central, Foundation: "Squash, summer, green, zucchini, includes skin, raw". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
