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Cucurbita (Gourd)

Cucurbita (Gourd) · Cucurbita

Squash, summer, zucchini, includes skin, raw

Nutrition facts per 100 g · edible portion

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Vegan Keto-friendly Gluten-free Dairy-free

Dietary labels are inferred automatically from Squash, summer, zucchini, includes skin, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

1%
17 kcal Calories
2%
1.2 g Protein
1%
3.1 g Carbs
0%
0.3 g Fat

Excellent nutrient density 57/100

How many beneficial nutrients Squash, summer, zucchini, includes skin, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Squash, summer, zucchini, includes skin, raw come from — the split across carbs, fat & protein.

What Squash, summer, zucchini, includes skin, raw is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Vitamin C20% Vitamin B610%

Full nutrition breakdown

  • Beneficial
  • Moderate
  • Limit
  • Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

CarbohydratesAmount% DV
Total Carbohydrate3.1 g
1%
Dietary Fiber1.0 g
4%
Starch0.0 g—
Total Sugars2.5 g—
Fats & Fatty AcidsAmount% DV
Total Fat0.3 g
0%
Saturated Fat0.1 g
0%
Monounsaturated Fat0.0 g—
Polyunsaturated Fat0.1 g—
Trans Fat0.0 g—
Omega-3 Fatty Acids61.0 mg—
Omega-6 Fatty Acids30.0 mg—
Protein & Amino AcidsAmount% DV
Protein1.2 g
2%
Histidine26.0 mg—
Isoleucine44.0 mg—
Leucine71.0 mg—
Lysine67.0 mg—
Methionine18.0 mg—
Phenylalanine43.0 mg—
Threonine29.0 mg—
Tryptophan10.0 mg—
Valine54.0 mg—
VitaminsAmount% DV
Vitamin A (RAE)10.0 mcg
1%
Vitamin C17.9 mg
20%
Vitamin D0.0 mcg
0%
Vitamin E0.1 mg
1%
Vitamin K4.3 mcg
4%
Thiamin (B1)0.0 mg
4%
Riboflavin (B2)0.1 mg
7%
Niacin (B3)0.5 mg
3%
Vitamin B60.2 mg
10%
Folate (B9)24.0 mcg
6%
Vitamin B120.0 mcg
0%
Pantothenic Acid (B5)0.2 mg
4%
Choline9.5 mg
2%
MineralsAmount% DV
Calcium16.0 mg
1%
Iron0.4 mg
2%
Magnesium18.0 mg
4%
Phosphorus38.0 mg
3%
Potassium261.0 mg
6%
Sodium8.0 mg
0%
Zinc0.3 mg
3%
Copper0.1 mg
6%
Manganese0.2 mg
8%
Selenium0.2 mcg
0%
SterolsAmount% DV
Cholesterol0.0 mg
0%
Phytosterols~—
OtherAmount% DV
Alcohol0.0 g—
Caffeine0.0 mg—
Theobromine0.0 mg—
Ash0.6 g—

About Squash, summer, zucchini, includes skin, raw

Zucchini — courgette to much of the world — is a mild summer squash picked young, when its skin is tender and its flesh soft. Neutral in flavor and quick to cook, it slips into everything from ratatouille and pasta to fritters, bakes and even chocolate cake.

Made up mostly of water, it's among the lowest-calorie vegetables you can eat, while still offering vitamin C, potassium, some vitamin A and fiber, much of it in the edible skin. It's the kind of vegetable that adds volume and nutrients to a dish for almost nothing in calories.

Spiralized into 'zoodles', grilled, or grated into baking, zucchini is endlessly adaptable — a blank, low-calorie canvas that takes on whatever flavors you give it.

Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Squash, summer, zucchini, includes skin, raw?

There are 17 calories in 100 g of Squash, summer, zucchini, includes skin, raw, or about 33 calories in 1 medium (196 g).

How much protein is in Squash, summer, zucchini, includes skin, raw?

Squash, summer, zucchini, includes skin, raw contains 1.2 g of protein per 100 g.

How many carbs are in Squash, summer, zucchini, includes skin, raw?

Squash, summer, zucchini, includes skin, raw has 3.1 g of carbohydrates per 100 g.

How much fat is in Squash, summer, zucchini, includes skin, raw?

Squash, summer, zucchini, includes skin, raw provides 0.3 g of total fat per 100 g.

What is Squash, summer, zucchini, includes skin, raw a good source of?

Squash, summer, zucchini, includes skin, raw is an excellent source of Vitamin C (20% DV) and a good source of Vitamin B6 (per 100 g). Daily Values are based on a 2,000-calorie diet.

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