Vegetables and starchy roots
Zucchini
Zucchini is 95% water, so 100 g (3.5 oz) brings only 17 kcal and 1 g of fiber.
Estimated satietyHow it is calculated
Estimated satiety: 5 out of 5
| Starting point | +1 |
|---|---|
| Very low energy density | +2 |
| Moderate protein per calorie | +1 |
| A lot of fiber per calorie | +2 |
| High water content | +1 |
| Sum | 7 |
| Capped at 5 | 5 |
Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.
- Prepared by
- Alex Gonzalez
- Last updated
- Next review
- Sources
- 5 primary
- Data
- USDA FDC 169291
No clinical review. No advertising from drug companies and no affiliate links.How we work
Nutrition facts
- Calories
- 26 kcal per serving
- 17 kcal per 100 g (3.5 oz)
- Protein
- 1.8 g per serving
- 1.2 g per 100 g (3.5 oz)
- Carbohydrates
- 4.7 g per serving
- 3.1 g per 100 g (3.5 oz)
- of which sugars
- 3.8 g per serving
- 2.5 g per 100 g (3.5 oz)
- Fiber
- 1.5 g per serving
- 1 g per 100 g (3.5 oz)
- Fat
- 0.5 g per serving
- 0.3 g per 100 g (3.5 oz)
- of which saturated
- 0.1 g per serving
- 0.1 g per 100 g (3.5 oz)
- Water
- 142.2 g per serving
- 94.8 g per 100 g (3.5 oz)
Source: USDA FoodData Central: Squash, summer, zucchini, includes skin, raw (FDC ID 169291), accessed September 23, 2026.
A typical 150 g (5.5 oz, about 1 1/4 cups) serving provides about 26 kcal, 1.8 g of protein, and 1.5 g of fiber.
What it is and how to eat it
Zucchini (Cucurbita pepo) is a summer squash harvested young, while the skin and seeds are still edible. It is called calabacín in Spain, calabacita in Mexico, zapallo italiano in Chile, zapallito largo or zucchini in Argentina and Uruguay, and zucchini in much of the rest of South America. This page covers raw zucchini with the skin according to USDA, with 17 kcal and 94.8 g of water per 100 g; boiled and drained, it has 15 kcal and 95.2 g of water.
A 150 g (5.3 oz) serving provides about 26 kcal, 1.8 g of protein, 1.5 g of fiber and about 142 g of water, so it adds volume and water for very few calories, but it does not count as the protein part of the plate. Cooked, it is soft, almost fat-free and low in fiber, so it fits the first few days of treatment, when the 2025 nutrition advisory on GLP-1 therapy suggests avoiding fatty and high-fiber foods; in those days, and after a dose increase, boiled or in a creamy soup it usually goes down well. To give the dish protein, pair it with chicken or eggs, as in the chicken and vegetable soup, the lemon chicken with sautéed vegetables or the Spanish vegetable pisto with eggs; the same advisory suggests starting meals with protein.
What the evidence says
According to USDA it has 94.8 g of water per 100 g raw and 95.2 g boiled, so a 150 g serving provides about 142 g, around 7% of the 2.0 liters of total water a day that EFSA sets as the adequate intake for adult women (2.5 liters for men), a reference that counts both drinks and food. EFSA assumes that food normally provides 20% to 30% of total water and drinks the rest, so zucchini helps but does not replace drinking. With 1 g of fiber per 100 g it falls short of the 3 g for a "source of fibre" claim, but because it has so few calories, its 5.9 g per 100 kcal exceed the EU's other criterion for a "high fibre" claim, 3 g per 100 kcal (Regulation (EC) No 1924/2006). I have not found trials showing that zucchini itself helps with weight loss or "detoxes" the body: what it provides is water and volume with very few calories.
Recipes with this food
Baked tofu with paprika and vegetables15.7 g protein per serving
Lemon chicken with sautéed vegetables36.1 g protein per serving
Spanish vegetable pisto with eggs17.8 g protein per serving
Shredded chicken with vegetables and rice33.7 g protein per serving
Stewed lentils with vegetables15.7 g protein per serving
Chicken and vegetable soup22 g protein per serving
Satiety
The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.
What to keep in mind on a GLP-1 medication
Frequently asked questions about zucchini
How many grams of protein are in a 150 g (5.5 oz) serving of zucchini?
100 g (3.5 oz) of zucchini has 1.2 g of protein. A typical 150 g (5.5 oz) serving has about 1.8 g of protein. That is 7.1 g of protein per 100 kcal.
How many kcal are in a 150 g (5.5 oz) serving of zucchini?
100 g (3.5 oz) of zucchini has 17 kcal. A typical 150 g (5.5 oz) serving has about 26 kcal. That is a very low energy density.
How much fiber is in a 150 g (5.5 oz) serving of zucchini?
100 g (3.5 oz) of zucchini has 1 g of fiber. A typical 150 g (5.5 oz) serving has about 1.5 g of fiber.
Does zucchini keep you full?
Yes, very filling for the calories it provides: our estimated satiety score is 5 out of 5. It is based on: very low energy density; moderate protein per calorie; a lot of fiber per calorie; high water content. It is an estimate based on its composition, not a measurement in people.
What should I know about zucchini if I take Ozempic, Wegovy, Mounjaro, or Zepbound and feel nauseous?
Based on our tags, this is what matters about zucchini on a GLP-1 medication. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less. These are general guidelines, not medical advice: everyone tolerates foods differently.
What is a typical serving of zucchini?
We use 150 g (5.5 oz) as a typical serving, about 1 1/4 cups. That amount provides about 26 kcal, 1.8 g of protein, and 1.5 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.
Compare with…
Similar foods
Sources
Sources for the data on this page, with the access date.
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Squash, summer, zucchini, includes skin, raw (FDC ID 169291).accessed .
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt (FDC ID 169292).accessed .
- Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
- RegulatorEFSA Journal.EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). Scientific Opinion on Dietary Reference Values for water. EFSA Journal. 2010;8(3):1459. doi:10.2903/j.efsa.2010.1459.accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .