⏱ 15 min totalZoodles with Creamy Mascarpone Sauce
Per 1 serving · 400 g · 10 ingredients
of a 2,000 cal day
- Protein12g9% of calories
- Carbs21g16% of calories
- Fat42g74% of calories
At a glance
One serving of Zoodles with Creamy Mascarpone Sauce (400 g) has 489 calories, with 12 g of protein, 21 g of carbohydrates and 42 g of fat. Most of its energy comes from fat (74% of calories). It is high in protein (24% DV), dietary fiber (21% DV) and Vitamin C (45% DV). Keep an eye on sodium and saturated fat, which provide 39% and 59% of the daily value.
High in
20%+ of the daily value
- Protein24%
- Dietary fiber21%
- Vitamin C45%
- Vitamin E37%
- Vitamin K39%
- Riboflavin (B2)25%
Good source of
10–19% of the daily value
- Vitamin A17%
- Thiamine17%
- Folate (B9)17%
- Pantothenic acid14%
- Zinc18%
- Selenium11%
Watch
20%+ of the daily value
- Sodium39%
- Saturated fat59%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tbsp Olive oil
2 clove Garlic
1 medium Zucchini
½ cup Marinara sauce- 🥄1 oz Mascarpone cheese
- 🥄1 dash Salt
2 tbsp Parmesan cheese
½ oz (19 halves per oz) Pecans
1 tbsp, chopped Basil
1 dash Black pepper
Directions
- 1
Heat half of the olive oil in a pan over medium heat. Add the garlic and sauté until lightly golden, about 1-2 minutes.
- 2
Add the spiralized zucchini and cook until just softened, about 2-3 minutes. Transfer to a colander to drain.
- 3
Heat the remaining oil in the same pan. Add the marinara sauce and mascarpone cheese, stirring to combine. Season with salt to taste.
- 4
Return the zoodles to the pan and toss to coat with the sauce.
- 5
Serve immediately, garnished with Parmesan, chopped pecans, fresh basil, and black pepper.
Vitamins & minerals
Amounts for 1 serving (400 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 155 μg | 17% |
| Vitamin C | 40 mg | 45% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 6 mg | 37% |
| Vitamin K | 46 μg | 39% |
| Thiamine | 0.2 mg | 17% |
| Riboflavin (B2) | 0.3 mg | 25% |
| Niacin | 6 mg | 39% |
| Vitamin B6 | 1 mg | 52% |
| Folate (B9) | 70 μg | 17% |
| Vitamin B12 | 0.2 μg | 7% |
| Pantothenic acid | 1 mg | 14% |
| Choline | 45 mg | 8% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 247 mg | 25% |
| Iron | 2 mg | 30% |
| Potassium | 1,023 mg | 22% |
| Magnesium | 84 mg | 20% |
| Phosphorus | 242 mg | 35% |
| Zinc | 2 mg | 18% |
| Copper | 0.4 mg | 44% |
| Manganese | 1 mg | 57% |
| Selenium | 6 μg | 11% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.5 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 832 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 30 μg | — |
| Fructose | 6 g | — |
| Galactose | 0 g | — |
| Glucose | 5 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 16,275 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 17 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 1 g | — |
| Retinol | 22 μg | — |
| Serine | 0.4 g | — |
| Starch | 0.1 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 489 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 93minWalking (3.5 mph)
- 59minCycling (moderate)
- 41minRunning (6 mph)
- 69minSwimming laps
Common questions
How many calories are in Zoodles with Creamy Mascarpone Sauce?
One serving of Zoodles with Creamy Mascarpone Sauce (1 serving) has 489 calories, which works out to 122 calories per 100 g. That is about 24% of a 2,000-calorie day.
Is Zoodles with Creamy Mascarpone Sauce high in protein?
It provides a solid 12 g of protein per serving (24% of the 50 g daily value), but protein supplies only 9% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Zoodles with Creamy Mascarpone Sauce keto-friendly?
It is hard to fit into a strict keto diet. One serving has 15 g of net carbs and 16% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Zoodles with Creamy Mascarpone Sauce?
896 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Zoodles with Creamy Mascarpone Sauce?
13 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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