⏱ 40 min total

Zucchini and Snow-Pea Salad

Name: Zucchini and Snow-Pea Salad
Prep time: 35 min
Cook time: 5 min
Total time: 40 min
Yield: 1 serving
Ingredients: ½ medium Zucchini; ¼ tsp Salt; ¼ tbsp Tamari soy sauce; ½ cup, whole Snow peas; 1 tsp Sesame seeds; ½ tbsp Rice wine vinegar; ¼ tsp Granulated sugar

Per 1 serving · 147 g · 7 ingredients

Calories

3%
of a 2,000 cal day

Protein
3.1g
21% of calories
Carbs
7.4g
50% of calories
Fat
1.9g
29% of calories

Portion

✓ Low fat
✓ Low saturated fat
✓ Cholesterol free

At a glance

One serving of Zucchini and Snow-Pea Salad (147 g) has 55 calories, with 3.1 g of protein, 7.4 g of carbohydrates and 1.9 g of fat. Most of its energy comes from carbs (50% of calories). It is high in Vitamin C (40% DV), iron (20% DV) and copper (23% DV). Keep an eye on sodium, which provides 37% of the daily value.

Per 100 g

38cal

very low energy density

Protein per 100 cal

5.6g

Net carbs

carbs minus fiber

Fiber

2.2g

4.9 g sugar

High in

20%+ of the daily value

Vitamin C40%
Iron20%
Copper23%

Good source of

10–19% of the daily value

Vitamin K10%
Thiamine10%
Riboflavin (B2)10%
Vitamin B619%
Folate (B9)10%
Phosphorus11%

Watch

20%+ of the daily value

Sodium37%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 35 minCook 5 min

1
Very thinly slice the zucchini using a slicer and place it in a large sieve set over a bowl. Toss the zucchini with salt and let it drain for 30 minutes.
2
Blanch the snow peas in a pot of boiling salted water for 1 1/2 minutes. Drain and immediately plunge into an ice bath to stop cooking. Drain again and pat dry.
3
Rinse the zucchini under cold running water, then press gently to remove any excess liquid. Pat dry.
4
Toast the sesame seeds in a dry small skillet over medium heat, shaking the skillet occasionally, until golden, about 2 minutes, then cool.
5
Stir together the remaining ingredients in a large bowl until the sugar has dissolved, then toss with the vegetables and sesame seeds.

Vitamins & minerals

Amounts for 1 serving (147 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	27 μg	3%
Vitamin C	36 mg	40%
Vitamin D	0 μg	0%
Vitamin E	0.2 mg	2%
Vitamin K	12 μg	10%
Thiamine	0.1 mg	10%
Riboflavin (B2)	0.1 mg	10%
Niacin	1 mg	6%
Vitamin B6	0.2 mg	19%
Folate (B9)	40 μg	10%
Vitamin B12	0 μg	0%
Pantothenic acid	0.5 mg	9%
Choline	17 mg	3%

Minerals

Nutrient	Amount	% Daily Value
Calcium	60 mg	6%
Iron	2 mg	20%
Potassium	343 mg	7%
Magnesium	38 mg	9%
Phosphorus	79 mg	11%
Zinc	1 mg	6%
Copper	0.2 mg	23%
Manganese	0.4 mg	15%
Selenium	2 μg	3%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.1 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	14 μg	—
Arginine	0.2 g	—
Aspartic acid	0.3 g	—
Beta carotene	316 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	0.5 g	—
Glycine	0.1 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	0 g	—
Leucine	0.2 g	—
Lycopene	0 μg	—
Lysine	0.2 g	—
Maltose	0 g	—
Methionine	0 g	—
Monounsaturated fats	1 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	1 g	—
Proline	0.1 g	—
Retinol	0 μg	—
Serine	0.1 g	—
Starch	0 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0.1 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.1 g	—
Valine	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 55 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

10min
Walking (3.5 mph)
7min
Cycling (moderate)
5min
Running (6 mph)
8min
Swimming laps

Common questions

How many calories are in Zucchini and Snow-Pea Salad?

One serving of Zucchini and Snow-Pea Salad (1 serving) has 55 calories, which works out to 38 calories per 100 g. That is about 2.8% of a 2,000-calorie day.

Is Zucchini and Snow-Pea Salad high in protein?

Not especially. It has 3.1 g of protein per serving, and protein supplies 21% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Zucchini and Snow-Pea Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 5 g of net carbs and 50% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Zucchini and Snow-Pea Salad?

842 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Zucchini and Snow-Pea Salad?

4.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (147 g)

Calories55

% Daily Value*

Total fat 1.9g	2%
Saturated fat 0.3g	2%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 842mg	37%
Total carbohydrate 7.4g	3%
Dietary fiber 2.2g	8%
Total sugars 4.9g
Protein 3.1g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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