Calories per serving
| Serving | Kcal | P | F | C |
|---|---|---|---|---|
| Round slice, 20 g | 5 | 0.1 | 0.1 | 0.9 |
| 100 g | 24 | 0.6 | 0.3 | 4.6 |
| Medium zucchini, 250 g | 60 | 1.5 | 0.8 | 11.5 |
| Large zucchini, 500 g | 120 | 3.0 | 1.5 | 23.0 |
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The table shows average reference values. Take a photo of your plate: we will count the composition, macros and FoodMate Score of exactly your serving. Free, no sign-up, the photo is not stored.
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FoodMate Score of the food
This is a score for the food on its own, by its composition per 100 g, using the same formula the app applies to a meal. On a plate with other foods the result will differ: buckwheat with vegetables scores higher than buckwheat alone.
How it changes with different cooking methods
| Version | Serving |
|---|---|
| Fresh | 60 kcal |
| Braised with onion in oil | 100 kcal |
| Pan-fried in rounds | 225 kcal |
| Fried in flour | 300 kcal |
| Zucchini spread (ikra) | 242 kcal |
Micronutrients
Values for a standard serving, as a percentage of the daily value for an adult.
| Nutrient | Per serving | % DV |
|---|---|---|
| Vitamin C | 37.5 mg | 38% |
| Potassium | 595 mg | 17% |
| Vitamin B6 | 0.4 mg | 20% |
| Manganese | 0.4 mg | 20% |
How many calories are in zucchini
Zucchini is almost all water: 24 kcal per 100 g, 0.6 g of protein and 4.6 g of carbs. A young medium zucchini weighs 200-300 g, 250 g on average, and gives 60 kcal. A one-centimeter round is about 20 g and 5 kcal. Italian zucchini and regular marrows are almost the same in calories.
Fried zucchini
Zucchini soaks up oil like a sponge. Rounds fried in oil come to about 90 kcal per 100 g, almost four times fresh zucchini, and in flour or batter about 120, because flour holds even more oil. A 250 g plate of fried zucchini is 225-300 kcal, with garlic mayonnaise over 400. If you want them fried, bake the rounds in the oven on parchment with a spritz of oil instead.
Braised zucchini and zucchini spread
Zucchini braised with onion and a little oil is about 40 kcal per 100 g, in a vegetable stew with potatoes 60-70. Store-bought zucchini spread (ikra) is about 97 kcal per 100 g: the vegetable oil and tomato paste bring the calories. A tablespoon of spread weighs about 25 g and is 24 kcal, a sandwich with it about 100.
Zucchini for weight loss
Zucchini is the ideal vegetable for volume: you can fill a plate with almost no calories. It goes into fritters and casseroles instead of part of the flour, and zucchini noodles replace pasta: a 250 g serving is 60 kcal instead of 350. Zucchini is not rich in vitamins, but it has vitamin C and potassium. The main rule is to watch the oil.
How to count your serving
Weigh the zucchini and multiply by 0.24, counting the frying oil separately. If the zucchini is already fried, in a stew or fritters, take a photo in MyFoodMate AI: the app estimates both the vegetables and the oil.