Protein in food · Vegetables, fruit & tofu
How much protein is in zucchini?
One medium zucchini (196 g) has 2.4 g of protein (33 kcal); 100 g has 1.2 g.
7.1 g protein per 100 kcal · USDA FoodData Central
Only 1.2 g of protein per 100 g (7.1 g per 100 kcal, 28% of its calories).
25 g of protein from zucchini alone takes 2083 g (about 11 medium zucchinis) and 354 kcal.
#25 of 32 in Vegetables, fruit & tofu for protein per 100 g, #16 for protein per calorie.
Protein per portion
| Portion | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100 g | 1.2 g | 17 | 3.1 g | 0.3 g |
| 1 oz (28 g) | 0.3 g | 5 | 0.9 g | 0.1 g |
| 1 cup (124 g) | 1.5 g | 21 | 3.8 g | 0.4 g |
| 1 medium (196 g) | 2.4 g | 33 | 6.1 g | 0.6 g |
| 1 large (323 g) | 3.9 g | 55 | 10 g | 1 g |
One medium zucchini (196 g) is 2% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.
Most of its calories come from carbohydrate: about 73%.
How it compares
The 4 foods in the same aisle closest in calories per 100 g, ranked by protein per calorie. Per calorie, it has as much protein as romaine and less than cremini mushrooms, asparagus and mixed greens.
| Food | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Cremini mushrooms | 2.5 g | 22 | 11.4 g |
| Asparagus | 2.2 g | 20 | 11.0 g |
| Mixed greens | 1.4 g | 15 | 9.3 g |
| Romaine | 1.2 g | 17 | 7.1 g |
| Zucchini | 1.2 g | 17 | 7.1 g |
Recipes with zucchini
1 recipe in the Feast Mode library uses zucchini, macros computed the same way.
In the one library recipe that uses it, Lentil, Feta and Roasted Vegetable Salad, a serving has 98 g of zucchini, which brings 1.2 g of protein: 3% of the dish’s protein.
Questions
How much protein is in one medium zucchini?
One medium zucchini (196 g) has 2.4 g of protein and 33 kcal, with 6.1 g of carbohydrate and 0.6 g of fat.
How much protein is in 100 g of zucchini?
100 g of zucchini has 1.2 g of protein, 17 kcal, 3.1 g of carbohydrate and 0.3 g of fat (USDA FoodData Central 169291).
Is zucchini a good source of protein?
Low in protein: Only 1.2 g of protein per 100 g (7.1 g per 100 kcal, 28% of its calories). Getting 25 g of protein from zucchini alone takes 2083 g (about 11 medium zucchinis) and 354 kcal.
Which has more protein, zucchini or romaine?
Per 100 g they are level, at 1.2 g of protein each. Per 100 kcal: zucchini 7.1 g, romaine 7.1 g.
Source: USDA FoodData Central, SR Legacy 169291: “Squash, summer, zucchini, includes skin, raw”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate
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