⏱ 20 min totalZucchini Pasta
Per 1 serving · 294 g · 7 ingredients
of a 2,000 cal day
- Protein13g22% of calories
- Carbs9.4g15% of calories
- Fat17g63% of calories
At a glance
One serving of Zucchini Pasta (294 g) has 235 calories, with 13 g of protein, 9.4 g of carbohydrates and 17 g of fat. Most of its energy comes from fat (63% of calories). It is high in protein (26% DV), Vitamin C (48% DV) and Vitamin K (22% DV). Keep an eye on sodium and saturated fat, which provide 29% and 30% of the daily value.
High in
20%+ of the daily value
- Protein26%
- Vitamin C48%
- Vitamin K22%
- Riboflavin (B2)20%
- Vitamin B632%
- Calcium37%
Good source of
10–19% of the daily value
- Dietary fiber10%
- Vitamin A12%
- Vitamin E13%
- Thiamine10%
- Folate (B9)15%
- Vitamin B1216%
Watch
20%+ of the daily value
- Sodium29%
- Saturated fat30%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅔ tbsp Olive oil
1 medium Zucchini- 🥄¹⁄₁₆ tsp Salt
¹⁄₁₆ tsp Lemon zest
⅔ tbsp, chopped Basil
⅓ cup, chopped or sliced Tomatoes
⅓ cup Parmesan cheese
Directions
- 1
Wash and dry the zucchini. Remove the ends and julienne by hand or spiralize into noodles.
- 2
Heat half of the olive oil in a skillet over medium-high heat.
- 3
Add half of the zucchini noodles, salt and lemon zest, toss, and cook for 3 to 4 minutes until the noodles are soft.
- 4
Add half of the basil halfway through cooking and continue until the noodles are tender.
- 5
Repeat the process with the remaining zucchini noodles.
- 6
Serve immediately with fresh tomatoes and Parmesan cheese.
Vitamins & minerals
Amounts for 1 serving (294 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 111 μg | 12% |
| Vitamin C | 44 mg | 48% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 26 μg | 22% |
| Thiamine | 0.1 mg | 10% |
| Riboflavin (B2) | 0.3 mg | 20% |
| Niacin | 1 mg | 8% |
| Vitamin B6 | 0.4 mg | 32% |
| Folate (B9) | 59 μg | 15% |
| Vitamin B12 | 0.4 μg | 16% |
| Pantothenic acid | 1 mg | 12% |
| Choline | 27 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 375 mg | 37% |
| Iron | 1 mg | 16% |
| Potassium | 685 mg | 15% |
| Magnesium | 57 mg | 13% |
| Phosphorus | 286 mg | 41% |
| Zinc | 2 mg | 14% |
| Copper | 0.1 mg | 16% |
| Manganese | 0.4 mg | 19% |
| Selenium | 7 μg | 12% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 61 μg | — |
| Arginine | 0.5 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 580 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 4 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 1,544 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 59 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 235 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 45minWalking (3.5 mph)
- 28minCycling (moderate)
- 20minRunning (6 mph)
- 33minSwimming laps
Common questions
How many calories are in Zucchini Pasta?
One serving of Zucchini Pasta (1 serving) has 235 calories, which works out to 80 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Zucchini Pasta high in protein?
It provides a solid 13 g of protein per serving (26% of the 50 g daily value), but protein supplies only 22% 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 Zucchini Pasta keto-friendly?
It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 15% 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 Pasta?
665 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Zucchini Pasta?
6.7 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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