Zucchini Weights, Servings & Calories (A Complete Guide)

Zucchini or courgette (depending on where you’re from) is a staple vegetable that can be used in various ways and has become increasingly popular since the invention of zoodles (or courgetti).

In this article, I’ve put together everything you need to know about zucchini weights, servings, calories, and nutrition to help you to find the information you’re looking for.

Including a weight and calorie calculator to help you find the conversion weights and calories for any serving size of zucchini.

How Much Does a Zucchini Weigh?

Because zucchinis are a product of nature, their weights can vary quite considerably depending on the size of the vegetable.

To keep things simple, I’ve categorized each zucchini size into small, medium, and large.

The table below shows the conversion weights (in metric and imperial) for each size of zucchini based on average official weights from the USDA. Please note that each vegetable will vary in weight, so use this as a guide:

Zucchini Serving Per Person

The suggested serving of zucchini is one cup of chopped zucchini (measured raw). A serving of this size will weigh around 124g (4.4oz) for zucchini chopped into small cubes, or 113g (4oz) if sliced.

This serving weight equals one small to medium zucchini or just under half a large one per person.

Although this might feel like a large serving, zucchini contains around 95% water, meaning it shrinks considerably during cooking as water is released.

Zoodle/Courgetti Serving Size

To make enough zoodles to cover a plate or bowl, you will need around one small to medium zucchini or half a large one.

Increase the amount by another small zucchini or half a medium one for a larger serving.

Depending on how you cook your zoodles, you’ll find they reduce in volume when cooked.

Zucchini Cup Weights

If you prefer to measure using cups, the table below shows the average cup weights and conversions for chopped raw zucchini along with the calories per weight.

Please note that these figures are based on averages and assuming the zucchini is chopped into small cubes. Weights can vary if the zucchini is cut into larger chunks or slices because it will take more spade in the cup.

Zucchini Weight & Calorie Calculator

The calculator below will help you work out conversion weights and calorie content for any serving of zucchini.

Choose your preferred weight and enter the weight of your serving to continue:

Zucchini Weight & Calorie Chart

The quick reference table below will help you find conversion weights and calories for various servings of zucchini, which is also applicable to zoodles (courgetti).

These figures are based on averages and using official calorie data from the UDSA which confirms that 100g of zucchini contains 17kcal (or 0.17kcal per gram).

Zucchini Nutritional Information

The table underneath presents the nutritional content for 100g of raw zucchini. Highlighting zucchini’s minimal carbohydrate and sugar levels, it stands in contrast to higher-carb veggies like carrots or butternut squash. Zucchini, predictably, has minimal natural fats, and its fiber and protein content are also on the lower side.

Zucchini contains a range of vitamins and minerals with Healthline confirming that it’s especially high in vitamin A, vitamin C, manganese, and potassium.

More Zucchini Weights & Nutrition FAQs