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Zucchini Spears⏱ 8 min total
Recipes

Zucchini Spears

Per 1 serving · 270 g · 2 ingredients

Calories
46
2%
of a 2,000 cal day
  • Protein
    3.3g
    24% of calories
  • Carbs
    8.4g
    61% of calories
  • Fat
    0.9g
    15% of calories
Portion
  • ✓ Low fat
  • ✓ Low saturated fat
  • ✓ Cholesterol free

At a glance

One serving of Zucchini Spears (270 g) has 46 calories, with 3.3 g of protein, 8.4 g of carbohydrates and 0.9 g of fat. Most of its energy comes from carbs (61% of calories). It is high in Vitamin C (54% DV), Vitamin B6 (33% DV) and manganese (21% DV).

Per 100 g
17cal
very low energy density
Protein per 100 cal
7.2g
Net carbs
6g
carbs minus fiber
Fiber
2.7g
6.7 g sugar

High in

20%+ of the daily value

  • Vitamin C54%
  • Vitamin B633%
  • Manganese21%

Good source of

10–19% of the daily value

  • Dietary fiber10%
  • Vitamin K10%
  • Riboflavin (B2)19%
  • Folate (B9)16%
  • Pantothenic acid11%
  • Iron12%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 3 minCook 5 min
  1. 1

    Cut zucchini lengthwise and cut into 1/4 inch wedges.

  2. 2

    Cook zucchini in boiling salted water until tender, about 3-5 minutes. Drain and sprinkle with salt.

Vitamins & minerals

Amounts for 1 serving (270 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A27 μg
3%
Vitamin C48 mg
54%
Vitamin D0 μg
0%
Vitamin E0.3 mg
2%
Vitamin K12 μg
10%
Thiamine0.1 mg
9%
Riboflavin (B2)0.2 mg
19%
Niacin1 mg
8%
Vitamin B60.4 mg
33%
Folate (B9)65 μg
16%
Vitamin B120 μg
0%
Pantothenic acid1 mg
11%
Choline26 mg
5%

Minerals

NutrientAmount% Daily Value
Calcium43 mg
4%
Iron1 mg
12%
Potassium703 mg
15%
Magnesium48 mg
12%
Phosphorus102 mg
15%
Zinc1 mg
8%
Copper0.1 mg
15%
Manganese0.5 mg
21%
Selenium1 μg
1%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.2 g—
Alpha Linolenic Acid (ALA)0.2 g—
Alpha carotene0 μg—
Arginine0.1 g—
Aspartic acid0.4 g—
Beta carotene323 μg—
Caffeine0 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose4 g—
Galactose0 g—
Glucose3 g—
Glutamic acid0.4 g—
Glycine0.1 g—
Histidine0.1 g—
Hydroxyproline0 g—
Isoleucine0.1 g—
Lactose0 g—
Leucine0.2 g—
Lycopene0 μg—
Lysine0.2 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats0 g—
Phenylalanine0.1 g—
Polyunsaturated fats0.2 g—
Proline0.1 g—
Retinol0 μg—
Serine0.1 g—
Starch0 g—
Sucrose0.1 g—
Theobromine0 mg—
Threonine0.1 g—
Total omega 30.2 g—
Total omega 60.1 g—
Tryptophan0 g—
Tyrosine0.1 g—
Valine0.1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 46 calories

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

  • 9min
    Walking (3.5 mph)
  • 5min
    Cycling (moderate)
  • 4min
    Running (6 mph)
  • 6min
    Swimming laps

Common questions

How many calories are in Zucchini Spears?

One serving of Zucchini Spears (1 serving) has 46 calories, which works out to 17 calories per 100 g. That is about 2.3% of a 2,000-calorie day.

Are Zucchini Spears high in protein?

Not especially. It has 3.3 g of protein per serving, and protein supplies 24% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Zucchini Spears keto-friendly?

It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 61% 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 Spears?

215 mg per serving.

How much sugar is in Zucchini Spears?

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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