How many net carbs are in 1 zucchini?

Zucchini is a popular low-carb vegetable that can be a nutritious addition to a low-carb or ketogenic diet. But how many net carbs are actually in 1 zucchini? The total carb count and fiber content of zucchini determine the net carbs.

What are Net Carbs?

Net carbs refer to the number of digestible carbohydrates that remain once fiber is removed. To calculate net carbs, you subtract the grams of fiber from the total grams of carbohydrates. Because fiber is indigestible, net carbs give a more accurate look at a food’s effect on blood sugar and insulin levels.

Net Carbs = Total Carbs – Fiber

For low-carb and ketogenic diets, it’s important to pay attention to net carbs rather than just total carbs. Keeping net carbs low, usually around 20-50 grams per day, helps the body reach and maintain ketosis.

Zucchini Nutrition Facts

The nutrition information for 1 raw zucchini (about 196g) is:

  • Calories: 33
  • Total fat: 0.7g
  • Total carbs: 7.8g
  • Fiber: 1.9g
  • Sugar: 4.4g
  • Protein: 2.6g

As you can see, there are 7.8 grams of total carbohydrates in 1 raw zucchini. But with 1.9 grams coming from fiber, the net carb count is only 5.9 grams.

Net Carbs in 1 Zucchini

So for a 196g raw zucchini, the net carb calculation is:

Total carbs: 7.8g

– Fiber: 1.9g

= Net carbs: 5.9g

The net carb count will be slightly different depending on the exact size and weight of the zucchini. But on average, 1 raw medium zucchini contains about 6 grams of net carbs.

Net Carbs in 100g of Zucchini

Looking at 100g of raw zucchini, the nutrition facts are:

  • Calories: 17
  • Total fat: 0.4g
  • Total carbs: 3.1g
  • Fiber: 1g
  • Sugar: 2.2g
  • Protein: 1.2g

So for 100g of raw zucchini there are:

Total carbs: 3.1g

– Fiber: 1g

= Net carbs: 2.1g

In 100g of zucchini, there are 2.1 grams of net carbs.

Cooked Zucchini Has Higher Net Carbs

Keep in mind that cooking zucchini can increase the carbohydrate content slightly. According to the USDA, 100g of boiled zucchini contains:

  • Total carbs: 2.9g
  • Fiber: 0.5g

So the net carb count for cooked zucchini is slightly higher at 2.4g per 100g. Cooking vegetables can lower fiber while concentrating the amount of carbohydrates.

Net Carbs in Zucchini Noodles

Spiralizing zucchini into noodles (“zoodles”) is a popular low-carb substitute for traditional pasta. Per 100g of raw zucchini spirals, the nutrition information is:

  • Total carbs: 2.8g
  • Fiber: 0.9g

So 100g of raw zucchini noodles would have 1.9g of net carbs.

If you boil the zucchini noodles for about 2-3 minutes until tender but still firm, the net carbs increase slightly to 2.3g per 100g.

Tips for Reducing Net Carbs in Zucchini

Here are some tips to get the most nutrition and minimize net carbs when eating zucchini:

  • Eat it raw – Raw zucchini has more fiber and fewer net carbs than cooked zucchini.
  • Leave the skin on – The skin contains most of the fiber, so peel after cooking if needed.
  • Slice thin – Thinner slices lead to less surface area being cooked and better retention of nutrients.
  • Don’t overcook – Light cooking retains more nutrients. Boiling or steaming is best.
  • Spiralize into noodles – Zucchini noodles are low-carb, but don’t overcook them.

Net Carbs in Zucchini Varieties

There are many different varieties of zucchini. Common types include:

  • Green – This standard zucchini has dark green skin.
  • Yellow – Has yellow skin instead of green.
  • Golden – Bright yellow skin and flesh.
  • Round – Ball-shaped zucchini variety.
  • Patty Pan – Scalloped, discus-shaped zucchini.
  • Costata Romanesco – Green with distinctive ribbing.
  • Eight Ball – Round, green fruits the size of billiard balls.

The net carb count is nearly identical among different zucchini varieties. Per 100g raw, most types range from about 1.5-2 grams of net carbs. So the variety you choose comes down to personal taste and texture preference.

Comparing Net Carbs in Zucchini and Other Vegetables

Here’s how zucchini compares to some other low-carb vegetables in terms of net carbs per 100g raw:

Vegetable Net Carbs
Zucchini 2.1g
Cucumbers 2.8g
Bell peppers 3.1g
Broccoli 1.7g
Cauliflower 2.0g
Eggplant 2.5g
Asparagus 1.8g

As you can see, most non-starchy vegetables contain just 2-3 grams of net carbs per 100g. So zucchini fits right in as an excellent low-carb vegetable choice.

Health Benefits of Zucchini

In addition to being low in carbs, zucchini offers many nutrients and health benefits:

  • Antioxidants – Contains antioxidants like lutein and zeaxanthin that support eye health.
  • Vitamin C – Provides immune-boosting vitamin C. A 100g serving has about 17% of the RDI.
  • Potassium – With 152mg per 100g serving, zucchini is high in blood pressure-lowering potassium.
  • Manganese – Supplies over 10% of the RDI for manganese, which aids nutrient absorption.
  • Vitamin K – A 100g serving contains about 10% of the RDI for bone-supporting vitamin K.
  • Anti-inflammatory – Contains beneficial plant compounds that help reduce inflammation.

Zucchini is very hydrating and can be beneficial for weight loss, digestion, heart health, and more.

Using Zucchini in Low-Carb Recipes

Because of its very low carbohydrate content, zucchini is ideal for low-carb, keto, and diabetic diets. Here are some ways to use zucchini:

  • Slice into rounds or sticks to eat raw with dip or hummus.
  • Spiralize into zucchini noodles to replace pasta in dishes.
  • Slice lengthwise into “zucchini boats” and stuff with low-carb fillings.
  • Blend into smoothies, soups, sauces, or vegetable purees.
  • Cube or slice to roast or saute as a side dish.
  • Grate and add to baked goods like zucchini bread or muffins.
  • Slice into thin rounds and use instead of lasagna noodles.
  • Saute strips to use in stir-fries or frittatas.

With just 6 grams of net carbs per medium vegetable, zucchini is a smart low-carb ingredient to keep on hand. It’s incredibly versatile in both savory and sweet dishes.

Should You Weigh Zucchini Raw or Cooked?

To accurately calculate net carbs, it’s important to use the nutrition information for the state you eat the zucchini in – either raw or cooked. Weighing it raw gives you the most accurate carb count for things like slicing for salads or eating raw with dips.

If you cook the zucchini first, then it’s best to weigh it after cooking. This accounts for any water loss that occurs during cooking. So for example if you roast zucchini, weigh it after roasting to determine net carbs most precisely.

Does Cooking Change the Net Carbs?

Cooking does result in some changes in net carbs when compared to raw. According to USDA data:

  • 100g raw zucchini has 2.1g net carbs
  • 100g boiled zucchini has 2.4g net carbs

The net carb difference is minor, but cooked zucchini shows slightly more digestible carbs. This is because cooking can break down some fiber, concentrating the carbohydrates in a smaller mass.

Freezing Zucchini

Freezing is a great way to preserve fresh zucchini to last through winter months. Here are some freezing tips:

  • Choose fresh, firm zucchinis without blemishes.
  • Slice or dice into desired shapes before freezing.
  • Blanch in boiling water 2-3 minutes to soften texture.
  • Cool blanched zucchini quickly in ice bath to stop cooking.
  • Drain off excess moisture and pack into airtight containers or bags.
  • Can be frozen for 8-10 months.

Freezing won’t significantly change the carb content. But blanching may result in slightly higher net carbs compared to fresh due to water loss. Thaw frozen zucchini before eating for best texture.

Low-Carb Zucchini Recipes

Because zucchini is so low in net carbs, it can be used freely in a wide variety of delicious low-carb recipes. Try these popular options:

Zucchini Noodle Recipes

Stuffed Zucchini Recipes

Other Low-Carb Zucchini Recipes

Common Questions

Is zucchini keto-friendly?

Yes, zucchini is an excellent low-carb vegetable for keto. With only about 2-3g net carbs per 100g, it can be eaten freely on a keto diet.

Is zucchini high in carbs?

No, zucchini is actually very low in digestible carbohydrates and net carbs. Per 100g raw, zucchini has just 2.1g of net carbs, making it great for low-carb diets.

Is zucchini good for weight loss?

Yes, zucchini is great for weight loss. It’s low in calories and carbs, high in water content and fiber, and contains beneficial nutrients. Zucchini can help promote fullness and reduce calorie intake.

Does cooking increase net carbs in zucchini?

Cooking can slightly increase the net carb content of zucchini. According to the USDA, 100g of cooked zucchini has about 2.4g net carbs vs 2.1g in raw zucchini. But the difference is small.

Is zucchini better raw or cooked?

Raw zucchini generally has slightly fewer net carbs than cooked. Raw also retains more nutrients and fiber. But cooking can also make it easier to digest, so both have benefits.

The Bottom Line

Zucchini is an incredibly low-carb vegetable, with only about 2 grams of net carbs per 100 grams. For a medium raw zucchini, that comes out to around 6 grams of net carbs.

Its high water and fiber content combined with low calorie and carb counts make zucchini an excellent choice for low-carb, keto, diabetic, or weight loss diets. Zucchini is very versatile and can be enjoyed raw, cooked, or spiralized into healthy noodles.

When tracking your vegetable carb and fiber intake, be sure to use data for the appropriate form – raw, cooked, or spiralized. This will give you the most accurate net carb counts.

Enjoy experimenting with all the delicious ways to incorporate zucchini into your low-carb lifestyle. Its health benefits and versatility make it a staple vegetable for low-carb recipes.

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