Calorie comparison
Sweet Potato vs Zucchini
Per 100 grams, zucchini is the lighter choice by 69 calories, while sweet potato delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Sweet Potato | Zucchini |
|---|---|---|
| Calories | 86 | 17 |
| Protein | 1.6 g | 1.2 g |
| Carbs | 20 g | 3.1 g |
| Fat | 0.1 g | 0.3 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🍠 Sweet Potato
1 medium (130 g)
112 cal
2.1 g protein · 26 g carbs · 0.1 g fat
🥒 Zucchini
1 cup sliced (124 g)
21 cal
1.5 g protein · 3.8 g carbs · 0.4 g fat
Frequently asked
Which has more calories, sweet potato or zucchini?
Per 100 g, sweet potato has 86 calories and zucchini has 17. Zucchini is lower in calories.
Which has more protein, sweet potato or zucchini?
Sweet Potato has 1.6 g of protein per 100 g; zucchini has 1.2 g. Sweet Potato wins on protein.
Is sweet potato or zucchini better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward zucchini — but portion size matters more than which food you pick.
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