How Many Calories Are In Cooked Zucchini? | Quick Facts

Why Cooked Zucchini Stays Low Calorie

Cooked zucchini is mostly water, so the calories stay tiny even after you heat it. A standard cup of cooked slices weighs about 180 grams and lands near 27 calories. That’s side‑dish territory with room to spare.

Cook methods change texture and volume more than energy. Boiling and steaming add moisture. Roasting and sautéing dry the pieces, so a cup packs tighter. If you pour oil on the pan, the count jumps because fat is dense.

Cooked Zucchini Calories By Portion And Method

Portion	Method	Calories
½ cup, mashed (120 g)	Boiled, drained, no salt	18
1 cup, sliced (180 g)	Boiled, drained, no salt	27
100 g	Boiled, drained, no salt	15
200 g	Boiled, drained, no salt	30
1 cup	Steamed, no oil	~27
1 cup	Roasted + 1 tsp oil	~67
1 cup	Sautéed + 1 tsp oil	~67

Numbers come from standard USDA‑based entries for cooked zucchini and simple math on grams. Oil adds energy; the amount that sticks varies by pan and technique.

Portions always live inside your daily calorie intake, so pick the serving that fits the meal rather than chasing a fixed cup measure.

Calories In Cooked Zucchini Per Cup And Per 100 Grams

Per Cup

One cup of cooked, sliced zucchini clocks in at about 27 calories. That’s based on a 180‑gram measuring cup of boiled, drained slices. If your roasting dries the pieces, the same measuring cup can weigh less, yet hold more zucchini, so the per‑cup figure climbs when you add oil.

Per 100 Grams

Per weight, cooked zucchini sits near 15 calories per 100 grams. Scales beat scoops for logging accuracy, especially after roasting when water drops fast.

Per 200 Grams

Double the grams, double the energy. A 200‑gram cooked portion lands near 30 calories without added fat. That’s a hearty pile alongside eggs, fish, or grains without denting your totals.

How Cooking Method Changes The Count

Boiled Or Steamed

Heat in water or steam keeps calories steady. You’ll see minor swings from water gain or loss, but they’re tiny at this low baseline.

Roasted

Dry heat pulls moisture and concentrates the food inside your measuring cup. Toss with a teaspoon of oil and you add about 40 calories. Spray oil adds less, yet the total depends on how much lands on the pan.

Sautéed

A nonstick pan with a teaspoon of oil gives tender coins with a mild sear. Stir and cook just to translucent to keep shrink tight. Skip extra fat if the veggies are sharing a pan with salmon or sausage that releases oil.

Grilled

Quick sear marks and a minute or two per side yields smoky strips. Brush lightly with oil rather than pouring. A marinade with olive oil adds energy; citrus and herbs keep it lean.

For reference weights and cup sizes, see what counts as 1 cup of vegetables. Full nutrient lines for cooked zucchini come from the MyFoodData nutrition facts page built on USDA data.

Macros, Fiber, And Sodium In Cooked Zucchini

Per cooked cup you get about 2.1 grams of protein, 4.8 grams of carbs, and 0.65 grams of fat. Fiber lands near 1.8 grams with 3.1 grams of natural sugar. Sodium is near zero unless you salt the water. Potassium shows up in a big way for the size of the serving.

Nutrients Per 1 Cup Cooked Zucchini (180 g)

Nutrient	Amount
Calories	27 kcal
Protein	2.1 g
Total carbohydrate	4.8 g
Fiber	1.8 g
Total sugars	3.1 g
Total fat	0.65 g
Sodium	5 mg
Potassium	475 mg
Vitamin C	23 mg
Vitamin A	101 µg RAE

Numbers above reflect boiled, drained slices with no added salt or fat.

Add‑Ins That Change Calories Fast

Fat is where energy hides. A teaspoon of olive oil adds about 40 calories. A tablespoon of grated Parmesan adds roughly 22. Two tablespoons of panko add around 54. A teaspoon of garlic butter tacks on about 34. That’s why a plain cup sits near 27, but a buttery pan can push past 70 without blinking.

Want to keep it lean? Toss hot zucchini with lemon juice, minced herbs, black pepper, and a light dusting of paprika or chili. A spritz of oil spray helps spices stick while keeping totals tidy.

How To Weigh, Measure, And Log

When You Use Cups

Stick with the same cup style each time and pack slices gently rather than pressing down. A heaped scoop won’t match a level one. For soups and stews, think in ladles and convert back to cups once the pot is finished.

When You Use Grams

Place the bowl on a zeroed scale and drop in the cooked pieces. Grams make quick work of batch cooking and cut guesswork after roasting.

When The Recipe Has Oil

Add the measured oil to the pan first and log it on its own line. Then add the zucchini. If you wipe out extra fat with a paper towel, drop a few calories to match what stayed behind.

Serving Ideas That Stay Low Calorie

• Skillet coins with garlic, lemon zest, and heaps of chopped parsley.
• Broiler strips with a spoon of tomato sauce and a pinch of mozzarella.
• Steamed half‑moons folded into omelets with dill and scallions.
• Grilled planks sliced into ribbons for a quick salad with feta and mint.

Final Take

Cooked zucchini is a low‑effort way to add bulk, color, and texture without piling on calories. That single cup sits near 27 calories and brings fiber, potassium, and vitamin C. Scale up the grams when you need volume; keep oil measured when you don’t.

Want a deeper plan for trimming energy while keeping meals satisfying? Try our calorie deficit guide.