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How Many Carbs In Zucchini? Zucchini Nutritional Breakdown

How Many Carbs In Zucchini? Zucchini Nutritional Breakdown

Many people adore eating zucchini thanks to its unique flavor, which will elevate a range of different dishes.

Zucchinis can be added to soups and sauces, as well as many pasta dishes. 

If you are trying to maintain a healthy diet, it is important to consider the number of carbs that you are consuming.

Many people suffer from health conditions that will require them to eat minimal carbs.

Thankfully, zucchini is a low-carb food.

If you are wondering about its nutritional value, including how many carbs are in zucchini, this nutritional breakdown will tell you what you need to know.

Zucchini – What Is It?

Zucchini is a delicious summer squash that’s known for being low in carbs.

Also known as courgette, this green squash has a mild flavor that makes it extremely versatile. It has a rather grassy taste with a hint of sweetness.

This squash is a superb source of antioxidants, helping your body to fend off free radicals. Zucchini is also relatively high in vitamins C and A, as well as lutein and manganese.

Meanwhile, it is low in sugar and carbs. As a result, zucchini is keto-friendly. 

Zucchini Nutritional Breakdown


Zucchini is low in carbs, making it ideal for people with a range of different dietary requirements.

A cup of cooked zucchini will tend to contain between 2.4 and 3 grams of carbohydrates.

If you buy a large whole zucchini, this ingredient can feature around 6 grams of carbs.


A cup of zucchini will contain in the region of 14 and 21 grams of calories. Consequently, this plant can be considered low-calorie. 


Zucchini is not particularly high in protein, meaning that it is not a good choice if you want to build muscle.

Generally, a cup of zucchini will contain around 1 gram of protein.

If you wish to build muscle or increase your protein intake for other purposes, we recommend that you eat more meat, poultry, fish, eggs, nuts, or dairy products.


When it comes to fat, zucchini is incredibly low in this category. Generally, it will be made up of 0.3 or 0.4 grams of fat.

Therefore, it is advised that you eat zucchini if you wish to reduce your consumption of fat.

Other Nutrients

Aside from these qualities, zucchini contains a plethora of nutrients that can enhance your health. This includes: 

  • Fiber: 1g
  • Potassium: 320mg
  • Magnesium: 22mg
  • Vitamin B6: 0.2mg

The Advantages Of Eating Zucchini

How Many Carbs In Zucchini? Zucchini Nutritional Breakdown

Thanks to the high nutritional content of zucchini, it provides a range of health benefits. This includes: 

It Can Prevent Cancer

As mentioned, zucchini is high in antioxidants. This means that it can prevent cell damage.

Some research has found that a diet that is rich in vegetables, especially if they are high in antioxidants, can reduce a person’s risk of developing cancer.

It Aids Digestion

Zucchini is packed with water, which can support digestion by softening your stools.

Plus, a serving will contain around 1 gram of fiber, a nutrient that further aids digestion.

If you have been suffering from digestive problems, it can be worth increasing your intake of zucchini.

It May Slow Aging

Another great benefit of eating zucchini is that it can delay the aging process of your skin. This is thanks to the vitamin C content of this food, which amounts to roughly 18mg.

This antioxidant can reduce skin aging caused by aging. If you want to keep your skin looking youthful, this food can be massively beneficial. 

It Might Lower Blood Sugar Levels

Additionally, zucchini could reduce blood sugar levels. This is thanks to the presence of vitamin B6, which will regulate blood glucose.

Therefore, zucchini is an important addition to your diet if you wish to avoid developing diabetes. 

Top Ways Of Using Zucchini

If you enjoy the taste of zucchini or wish to add this food to your diet, here are some of the best ways in which you can prepare it:

  • Fry or saute zucchini in oil.
  • Cook it in garlic butter.
  • Cut the zucchini into chunks and roast it in the oven.
  • Add chunks of zucchini to rice or pasta dishes. 
  • Use a vegetable spiralizer to turn the zucchini into noodles. 
  • Transform the zucchini into fritters.
  • Incorporate your zucchini into a stir fry. 
  • It can be used for sweet treats, such as zucchini bread. 
  • Use it to make a vegetarian lasagne. 
  • Add it to soups. Zucchini will be especially delicious in vegetable soups.

Is Zucchini Healthy?

Yes, zucchini is an incredibly healthy food. This is because the plant is packed with essential nutrients that will provide a range of health benefits. 

Because of this, a portion of zucchini will count as a portion of your five fruit and vegetable servings per day.

To count as a serving, it is advised that you eat approximately half a zucchini. 

Though zucchini provides an assortment of nutrients and health benefits, you must eat it in moderation. As with any food, eating too much zucchini can be bad for your health. 

One of the reasons why you need to be careful when eating zucchini is that they contain oxalates.

Found in many different varieties of vegetables, oxalates are fine when consumed in moderation.

However, excessive consumption of oxalates could lead to health problems, including kidney stones. 

Final Thoughts

If you are searching for a healthy and low-carb ingredient to add to your cooking, zucchini is an incredible choice.

This tasty ingredient is packed with nutrients, providing plenty of health benefits.

This versatile ingredient can be prepared in numerous ways, allowing you to easily increase your intake of zucchini. 

Frequently Asked Questions

Is Zucchini Suitable For Keto Diets?

Yes, zucchini is keto-friendly because it is low in carbohydrates.

Are Zucchini Health For Weight Loss?

If you are looking to lose weight, zucchini is a worthwhile addition to your diet.

Can You Eat Raw Zucchini?

Yes, it is perfectly safe to eat raw zucchini. However, most people will prefer eating cooked zucchini, whether it has been roasted, sauteed, or fried.

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