27 kcal P 0.83g C 5.51g F 0.63g
🥦 Vegetables and Vegetable Products
Calories in Squash, summer, green, zucchini, includes skin
Botanically a berry that can grow over an inch in a single day, zucchini hides its fruit status behind a savory profile.
19 kcal
What makes squash so powerful?
Zucchini, despite being treated as a vegetable in culinary contexts, is botanically a fruit—specifically, a pepo, which is a type of berry with a hard outer rind. It belongs to the species Cucurbita pepo, sharing its genetic lineage with pumpkins, acorn squash, and even certain gourds. One of the most fascinating biological traits of zucchini is its rapid growth rate. The fruit develops from the female flower, which must be pollinated by bees or other insects. Once fertilized, the ovary swells dramatically, and a zucchini can grow from the size of a finger to over a foot long in just a few days. If left unpicked, they can reach massive sizes, though the skin toughens and the seeds harden, making them less palatable. The edible skin contains a significant portion of the squash's antioxidants, particularly lutein and zeaxanthin, which are carotenoids that accumulate in the human retina and help filter harmful blue light. Because zucchini is roughly 95% water, its cellular structure collapses quickly when heated, which is why it releases so much liquid during cooking.
Born from a single flower
Each zucchini swells from a pollinated female blossom, which often remains attached to the fruit's end.
95% water by weight
The high water content means it releases significant liquid when cooked, requiring salting or high heat.
Rich in lutein
The dark green skin concentrates lutein and zeaxanthin, carotenoids that support retinal health.
💡 When & how to use it
To prevent zucchini from turning into a soggy mess, salt the sliced rounds or grated shreds for 15 minutes and squeeze out the excess water before cooking. This step is crucial for stir-fries or fritters. Alternatively, grill halves over high heat to quickly evaporate moisture while imparting a smoky char. Keep the skin on to retain the fiber and lutein. Store unwashed zucchini in a plastic bag in the crisper drawer for up to a week, as moisture encourages premature decay.
Calories by Serving Size
100g
19 kcal
P 0.98g C 3.27g F 0.21g
1 RACC (85g)
16 kcal
P 0.8g C 2.8g F 0.2g
200g
38 kcal
P 2g C 6.5g F 0.4g
50g
10 kcal
P 0.5g C 1.6g F 0.1g
Full Nutrition Facts
Per 100g — daily values based on a 2,000 calorie diet
Nutrition Facts
Serving size: 100g
Calories 19
% Daily Value*
Total Fat 0.21g 0%
Sodium 0mg 0%
Total Carbohydrate 3.27g 1%
Dietary Fiber 0.75g 3%
Protein 0.98g 2%
Vitamin C 15mg 17%
Calcium 20.8mg 2%
Iron 0.19mg 1%
Potassium 226mg 5%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
How does Squash fit your daily goals?
4 min
Walking to burn 19 kcal
1%
of 2,000 kcal daily goal
0.98g
protein (2% of daily 50g)
105
servings until 2,000 kcal
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Frequently Asked Questions
How many calories are in Squash, summer, green, zucchini, includes skin?
Squash, summer, green, zucchini, includes skin contains 19 calories per 100g. A standard serving of 1 RACC (85g) provides 16 calories. It is considered a very low-calorie food (under 50 kcal/100g), making it excellent for weight management.
How much protein does Squash, summer, green, zucchini, includes skin have?
Squash, summer, green, zucchini, includes skin provides 0.98g of protein per 100g, which is 2% of the 50g daily recommended value. It is not a primary protein source.
How many carbs are in Squash, summer, green, zucchini, includes skin?
Squash, summer, green, zucchini, includes skin contains 3.27g of carbohydrates per 100g . It also provides 0.75g of dietary fiber.
Is Squash, summer, green, zucchini, includes skin good for weight loss?
Yes! Squash, summer, green, zucchini, includes skin is very low in calories (19 kcal/100g) and can be eaten in generous portions even on a calorie-restricted diet.
How do I track Squash, summer, green, zucchini, includes skin calories accurately?
The easiest way to track squash is with CalRay. Simply snap a photo of your meal and the AI will automatically identify the food and calculate calories and macros based on the estimated portion size — no manual lookup required. You can also search by name and adjust gram weight manually.
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