Is Zucchini keto?
Keto in moderation 4.1 g net carbs per one medium zucchini (196 g) — 21% of a 20 g keto day.
Short answer: In moderation. One medium zucchini (196 g): 4.1 g net carbs — 21% of a strict 20 g keto day — with 0.6 g fat and 2.4 g protein.
Log zucchini in KetoraFree. Weigh it once and Ketora remembers your portion.
Zucchini is low enough in carbs to eat in pasta-sized portions, which is why spiralised "zoodles" are a keto staple.
How zucchini fits a keto carb budget
On a 20 g day, one serving uses 21% of your budget, leaving 15.9 g for everything else. Measure portions rather than eyeballing them.
Worked example. 196 g of zucchini = 6.1 g total carbs − 2 g fibre = 4.1 g net carbs, 0.6 g fat, 2.4 g protein and 33 kcal.
Portion is everything here. Weigh it the first few times, and use the keto macro calculator to see how much room your own carb budget leaves.
Nutrition facts
| Nutrient | Per 100 g | Per one medium zucchini (196 g) |
|---|---|---|
| Calories | 17 kcal | 33 kcal |
| Fat | 0.3 g | 0.6 g |
| Protein | 1.2 g | 2.4 g |
| Total carbohydrate | 3.1 g | 6.1 g |
| Fibre | 1 g | 2 g |
| Net carbs | 2.1 g | 4.1 g |
Where the energy comes from:
How to eat zucchini on keto
- Salt spiralised zucchini and let it drain for 10 minutes to stop watery sauces.
Keto recipes with zucchini
- Zucchini Noodles with Garlic and Parmesan
- Keto Zucchini Lasagna
- Parmesan Zucchini Fries
- Keto Alfredo Sauce with Zoodles
- Keto Zucchini Bread
Compared with other vegetables
Zucchini ranks #8 of 26 vegetables in our database by net carbs per 100 g (lowest first). Most non-starchy vegetables fit easily; roots and tubers are where carbs climb.
| Food | Net carbs / 100 g | Per serving |
|---|---|---|
| Kale | 0.3 g | 0.1 g |
| Lettuce (romaine) | 1.2 g | 1.1 g |
| Spinach | 1.4 g | 0.8 g |
| Celery | 1.4 g | 1.1 g |
| Pickles (dill) | 1.4 g | 0.9 g |
| Asparagus | 1.8 g | 1.7 g |
See all vegetables ranked by net carbs →
Frequently asked questions
How many net carbs are in zucchini?
Zucchini has about 2.1 g of net carbs per 100 g (3.1 g total carbohydrate minus 1 g fibre), and about 4.1 g per one medium zucchini (196 g).
Can you eat zucchini on keto?
In measured portions. One one medium zucchini uses about 21% of a 20 g day, so plan the rest of the day around it.
Values are per 100 g of the raw or stated food, rounded, from USDA FoodData Central. Brands and varieties differ — check the label for packaged products.