Calories in zucchini (courgette)

With skin, raw. 17 kcal (71 kJ) per 100 g. Choose a portion below and every figure on the page updates.

Zucchini (courgette in the UK, Ireland and much of Europe) is a summer squash that is about 95% water and provides only 17 kcal (71 kJ) per 100 g with the skin on. Its small amount of energy comes mostly from natural sugars and fibre. It is a reasonable source of vitamin C and potassium for so few calories, which makes it an easy way to add bulk to meals.

Where the energy comes from

Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:

Things worth knowing

• One medium zucchini (196 g) has about 33 kcal / 139 kJ and around 35 mg of vitamin C, roughly 39% of the Daily Value.
• Boiled and drained zucchini is about 15 kcal per 100 g, so cooking does not add energy. Frying is different, because the soft flesh soaks up oil.
• A cup of sliced zucchini (113 g) is about 19 kcal / 80 kJ, which is why spiralised zucchini is used in place of pasta.
• Keep the skin on: the nutrient values above are for zucchini including skin, and peeling removes part of the fibre and colour.

Converting these figures

One 1 medium zucchini of zucchini is 33 kcal, which is 139 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.

It takes 1,406 g of zucchini to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.