FiberUp
How much fiber is in zucchini?
Zucchini has 2 g of fiber per 1 medium (196 g). That is 7% of the daily value and a moderate amount for a vegetable.
Soluble vs insoluble
The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.
About zucchini and fiber
A whole medium zucchini is nearly 200 grams and gives 2 grams of fiber, so it is low per gram but easy to eat in volume. The skin carries most of it; do not peel.
How zucchini compares to other vegetables
Per typical serving. The highest vegetable in the database is artichoke at 6.9 g.
| Food | Serving | Fiber | Per 100 g | % DV |
|---|---|---|---|---|
| Cauliflower | 1 cup chopped | 2.1 g | 2 g | 8% |
| Sauerkraut | 1/2 cup | 2.1 g | 2.8 g | 8% |
| Romaine Lettuce | 2 cups | 2 g | 2.1 g | 7% |
| Zucchini | 1 medium | 2 g | 1 g | 7% |
| Bean Sprouts | 1 cup | 1.9 g | 1.8 g | 7% |
| Onion | 1 medium | 1.9 g | 1.7 g | 7% |
| Cherry Tomatoes | 1 cup | 1.8 g | 1.2 g | 6% |
Servings to reach a daily goal
servings of zucchini to reach 25 g, the adequate intake for adult women
servings of zucchini to reach 38 g, the adequate intake for adult men
Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.
USDA entries for zucchini
Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.
| USDA description | Fiber / 100 g | Soluble | Insoluble |
|---|---|---|---|
| Squash, summer, green, zucchini, includes skin, raw | 0.8 g | – | – |
| Squash, zucchini, baby, raw | 1.1 g | – | – |
| Squash, summer, zucchini, includes skin, raw | 1 g | – | – |
| Zucchini, pickled | 0.8 g | – | – |
| Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt | 1 g | – | – |
| Squash, summer, zucchini, includes skin, frozen, unprepared | 1.3 g | – | – |
| Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt | 1.3 g | – | – |
| Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt | 1 g | – | – |
Frequently asked questions
How much fiber is in zucchini?
Is zucchini high in fiber?
Is the fiber in zucchini soluble or insoluble?
How many servings of zucchini would reach a daily fiber goal?
Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.