Vegetables
How much fiber is in zucchini (cooked)?
1.8 g
of fiber in 1 cup of zucchini (cooked) (180 g). That is a modest amount: 5% of a man’s daily target (38 g) and 7% of a woman’s (25 g).
How it compares
Zucchini, cooked ranks #54 of 73 vegetables and #197 of 256 foods overall by fiber per serving.
| Food | Serving | Fiber |
|---|---|---|
| Onion, raw | 1 medium (110 g) | 1.9 g |
| Cassava | 1/2 cup (103 g) | 1.9 g |
| Radishes | 1 cup, slices (116 g) | 1.9 g |
| Zucchini, cooked | 1 cup (180 g) | 1.8 g |
| Kohlrabi, cooked | 1 cup, slices (165 g) | 1.8 g |
| Bamboo shoots | 1 cup (131 g) | 1.8 g |
| Bok choy, cooked | 1 cup (170 g) | 1.7 g |
Higher-fiber alternatives
Similar foods with noticeably more fiber per serving:
| Food | Serving | Fiber |
|---|---|---|
| Acorn squash, baked | 1 cup, cubes (205 g) | 9 g |
| Collard greens, cooked | 1 cup (190 g) | 7.6 g |
| Artichoke, cooked | 1 medium (120 g) | 6.8 g |
| Taro, cooked | 1 cup, slices (132 g) | 6.7 g |
Getting to your daily target
You would need about 13.9 servings to reach 25 g, so most people combine it with other foods. A cup of cooked lentils (15.6 g), two tablespoons of chia (8.3 g) and a cup of raspberries (8 g) together give over 30 g. Build a full day in the calculator or let the 4-week plan choose for you.
FAQ
How much fiber is in zucchini (cooked)?
1 cup of zucchini (cooked) (180 g) contains 1.8 g of dietary fiber, according to USDA data. 100 g contains 1 g.
Is zucchini high in fiber?
Low in fiber. One serving gives 6% of the 28 g Daily Value used on US food labels. It ranks #54 of 73 vegetables in our database by fiber per serving.
Source
USDA National Nutrient Database for Standard Reference (SR Legacy), NDB 11478: “Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt”. Fiber, total dietary: 1 g per 100 g. Serving weight 180 g. How we calculate.