⏱ 15 min total

Zucchini Noodles

Name: Zucchini Noodles
Prep time: 10 min
Cook time: 5 min
Total time: 15 min
Yield: 1 serving
Ingredients: 1 tbsp Olive oil; 1 large Zucchini; ½ small Onion; 1 cloves, minced Garlic; ½ tsp Salt; ½ tsp Black pepper

Per 1 serving · 379 g · 6 ingredients

Calories

195

10%
of a 2,000 cal day

Protein
4.6g
9% of calories
Carbs
15g
29% of calories
Fat
15g
63% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Zucchini Noodles (379 g) has 195 calories, with 4.6 g of protein, 15 g of carbohydrates and 15 g of fat. Most of its energy comes from fat (63% of calories). It is high in Vitamin C (68% DV), Vitamin K (20% DV) and riboflavin (b2) (23% DV). Keep an eye on sodium, which provides 52% of the daily value.

Per 100 g

52cal

very low energy density

Protein per 100 cal

2.4g

Net carbs

11g

carbs minus fiber

Fiber

4.2g

9.6 g sugar

High in

20%+ of the daily value

Vitamin C68%
Vitamin K20%
Riboflavin (B2)23%
Vitamin B647%
Folate (B9)21%
Potassium20%

Good source of

10–19% of the daily value

Dietary fiber15%
Vitamin E15%
Thiamine13%
Pantothenic acid14%
Iron19%
Magnesium15%

Watch

20%+ of the daily value

Sodium52%

Ingredients

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

Directions

Prep 10 minCook 5 min

1
Peel the zucchini and cut them into wide julienne strips with a mandolin or use a spiralizer to cut into noodles. Set aside.
2
Heat olive oil in a medium saucepan. Add onion, garlic, salt and pepper over medium heat. Cook for one or two minutes, until fragrant and slightly softened. Toss with the zucchini noodles and cook for 1-2 minutes until evenly heated through. Enjoy!

Vitamins & minerals

Amounts for 1 serving (379 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	33 μg	4%
Vitamin C	61 mg	68%
Vitamin D	0 μg	0%
Vitamin E	2 mg	15%
Vitamin K	24 μg	20%
Thiamine	0.2 mg	13%
Riboflavin (B2)	0.3 mg	23%
Niacin	2 mg	9%
Vitamin B6	1 mg	47%
Folate (B9)	84 μg	21%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	14%
Choline	34 mg	6%

Minerals

Nutrient	Amount	% Daily Value
Calcium	71 mg	7%
Iron	2 mg	19%
Potassium	921 mg	20%
Magnesium	64 mg	15%
Phosphorus	139 mg	20%
Zinc	1 mg	10%
Copper	0.2 mg	21%
Manganese	1 mg	35%
Selenium	1 μg	2%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0.2 g	—
Alpha carotene	0.1 μg	—
Arginine	0.2 g	—
Aspartic acid	1 g	—
Beta carotene	391 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	5 g	—
Galactose	0 g	—
Glucose	4 g	—
Glutamic acid	1 g	—
Glycine	0.2 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	0 g	—
Leucine	0.2 g	—
Lycopene	0.2 μg	—
Lysine	0.2 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	10 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	2 g	—
Proline	0.1 g	—
Retinol	0 μg	—
Serine	0.2 g	—
Starch	0 g	—
Sucrose	0.5 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0.2 g	—
Total omega 6	0.1 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 195 calories

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

37min
Walking (3.5 mph)
23min
Cycling (moderate)
16min
Running (6 mph)
28min
Swimming laps

Common questions

How many calories are in Zucchini Noodles?

One serving of Zucchini Noodles (1 serving) has 195 calories, which works out to 52 calories per 100 g. That is about 9.8% of a 2,000-calorie day.

Are Zucchini Noodles high in protein?

Not especially. It has 4.6 g of protein per serving, and protein supplies 9% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Zucchini Noodles keto-friendly?

It is hard to fit into a strict keto diet. One serving has 11 g of net carbs and 29% 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 Noodles?

1191 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Zucchini Noodles?

9.6 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 (379 g)

Calories195

% Daily Value*

Total fat 15g	19%
Saturated fat 2.1g	11%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 1,191mg	52%
Total carbohydrate 15g	5%
Dietary fiber 4.2g	15%
Total sugars 9.6g
Protein 4.6g

* 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

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