⏱ 50 min total

Zucchini Carpaccio Salad

Name: Zucchini Carpaccio Salad
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 1 serving
Ingredients: ½ tbsp Olive oil; ⁹⁄₁₆ medium Zucchini; ¹⁄₁₆ tsp Black pepper; 1 cup Arugula; ³⁄₁₆ tsp Salt; ³⁄₁₆ oz Parmesan cheese

Per 1 serving · 143 g · 6 ingredients

Calories

103

5%
of a 2,000 cal day

Protein
3.6g
13% of calories
Carbs
4.4g
16% of calories
Fat
8.5g
71% of calories

Portion

At a glance

One serving of Zucchini Carpaccio Salad (143 g) has 103 calories, with 3.6 g of protein, 4.4 g of carbohydrates and 8.5 g of fat. Most of its energy comes from fat (71% of calories). It is high in Vitamin C (25% DV) and Vitamin K (26% DV). Keep an eye on sodium, which provides 25% of the daily value.

Per 100 g

72cal

low energy density

Protein per 100 cal

3.5g

Net carbs

carbs minus fiber

Fiber

1.4g

3.2 g sugar

High in

20%+ of the daily value

Vitamin C25%
Vitamin K26%

Good source of

10–19% of the daily value

Riboflavin (B2)10%
Vitamin B615%
Folate (B9)12%
Calcium11%
Iron10%
Phosphorus12%

Watch

20%+ of the daily value

Sodium25%

Ingredients

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

Directions

Prep 15 minCook 35 min

1
Discard arugula stems and cut leaves into 1/2-inch-wide strips. Coarsely grate Parmesan cheese.
2
Cut zucchini crosswise into paper-thin slices.
3
Toss zucchini slices with 1 teaspoon salt in a large colander set over a bowl and let drain for 20 minutes.
4
Rinse zucchini slices well, then drain, pressing gently to extract any excess liquid. Pat dry with a kitchen towel.
5
Put arugula greens in a large bowl. Sprinkle with 1/4 cup Parmigiano-Reggiano and remaining 1/4 teaspoon salt. Drizzle 1 1/2 tablespoons of oil over greens and toss.
6
Arrange zucchini slices over arugula greens, then drizzle with remaining oil and sprinkle with remaining 1/4 cup Parmigiano-Reggiano and pepper.

Vitamins & minerals

Amounts for 1 serving (143 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	46 μg	5%
Vitamin C	23 mg	25%
Vitamin D	0 μg	0%
Vitamin E	1 mg	8%
Vitamin K	31 μg	26%
Thiamine	0.1 mg	5%
Riboflavin (B2)	0.1 mg	10%
Niacin	1 mg	4%
Vitamin B6	0.2 mg	15%
Folate (B9)	46 μg	12%
Vitamin B12	0.1 μg	3%
Pantothenic acid	0.3 mg	7%
Choline	14 mg	3%

Minerals

Nutrient	Amount	% Daily Value
Calcium	110 mg	11%
Iron	1 mg	10%
Potassium	367 mg	8%
Magnesium	32 mg	8%
Phosphorus	87 mg	12%
Zinc	1 mg	6%
Copper	0.1 mg	8%
Manganese	0.3 mg	12%
Selenium	1 μg	3%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.1 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	0 μg	—
Arginine	0.1 g	—
Aspartic acid	0.3 g	—
Beta carotene	421 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.1 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	1 g	—
Glycine	0.1 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	0 g	—
Leucine	0.3 g	—
Lycopene	0 μg	—
Lysine	0.3 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	5 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	1 g	—
Proline	0.3 g	—
Retinol	11 μg	—
Serine	0.2 g	—
Starch	0 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0.1 g	—
Total omega 6	0 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 103 calories

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

20min
Walking (3.5 mph)
12min
Cycling (moderate)
9min
Running (6 mph)
15min
Swimming laps

Common questions

How many calories are in Zucchini Carpaccio Salad?

One serving of Zucchini Carpaccio Salad (1 serving) has 103 calories, which works out to 72 calories per 100 g. That is about 5.2% of a 2,000-calorie day.

Is Zucchini Carpaccio Salad high in protein?

Not especially. It has 3.6 g of protein per serving, and protein supplies 13% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Zucchini Carpaccio Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 3 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 Zucchini Carpaccio Salad?

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

How much sugar is in Zucchini Carpaccio Salad?

3.2 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 (143 g)

Calories103

% Daily Value*

Total fat 8.5g	11%
Saturated fat 1.8g	9%
Trans fat 0g
Cholesterol 3.4mg	1%
Sodium 579mg	25%
Total carbohydrate 4.4g	2%
Dietary fiber 1.4g	5%
Total sugars 3.2g
Protein 3.6g

* 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

More recipes

View all