⏱ 15 min total

Zucchini Spears with Parmesan

Name: Zucchini Spears with Parmesan
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Yield: 1 serving
Ingredients: ½ large Zucchini; ⅛ tsp Salt; ¾ tbsp Parmesan cheese

Per 1 serving · 166 g · 3 ingredients

Calories

2%
of a 2,000 cal day

Protein
3.4g
28% of calories
Carbs
5.2g
43% of calories
Fat
1.5g
28% of calories

Portion

✓ Low fat
✓ Low saturated fat

At a glance

One serving of Zucchini Spears with Parmesan (166 g) has 43 calories, with 3.4 g of protein, 5.2 g of carbohydrates and 1.5 g of fat. Most of its energy comes from carbs (43% of calories). It is high in Vitamin C (32% DV) and Vitamin B6 (20% DV).

Per 100 g

26cal

very low energy density

Protein per 100 cal

7.9g

Net carbs

carbs minus fiber

Fiber

1.6g

4.1 g sugar

High in

20%+ of the daily value

Vitamin C32%
Vitamin B620%

Good source of

10–19% of the daily value

Riboflavin (B2)13%
Folate (B9)10%
Phosphorus13%
Manganese12%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 5 minCook 10 min

1
Bring a large pot of salted water to a boil. Preheat the broiler.
2
Cut zucchini lengthwise into 1/4 inch wedges.
3
Cook zucchini in boiling water until crisp-tender, about 1 minute. Drain and place on a baking sheet.
4
Sprinkle with salt and parmesan cheese. Broil until cheese is melted and browned.

Vitamins & minerals

Amounts for 1 serving (166 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	25 μg	3%
Vitamin C	29 mg	32%
Vitamin D	0 μg	0%
Vitamin E	0.2 mg	1%
Vitamin K	7 μg	6%
Thiamine	0.1 mg	6%
Riboflavin (B2)	0.2 mg	13%
Niacin	1 mg	5%
Vitamin B6	0.3 mg	20%
Folate (B9)	39 μg	10%
Vitamin B12	0 μg	2%
Pantothenic acid	0.3 mg	7%
Choline	16 mg	3%

Minerals

Nutrient	Amount	% Daily Value
Calcium	73 mg	7%
Iron	1 mg	8%
Potassium	425 mg	9%
Magnesium	31 mg	7%
Phosphorus	89 mg	13%
Zinc	1 mg	6%
Copper	0.1 mg	9%
Manganese	0.3 mg	12%
Selenium	1 μg	2%

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	197 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	2 g	—
Galactose	0 g	—
Glucose	2 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	0.3 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	0.2 g	—
Proline	0.2 g	—
Retinol	8 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 43 calories

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

8min
Walking (3.5 mph)
5min
Cycling (moderate)
4min
Running (6 mph)
6min
Swimming laps

Common questions

How many calories are in Zucchini Spears with Parmesan?

One serving of Zucchini Spears with Parmesan (1 serving) has 43 calories, which works out to 26 calories per 100 g. That is about 2.2% of a 2,000-calorie day.

Is Zucchini Spears with Parmesan high in protein?

Not especially. It has 3.4 g of protein per serving, and protein supplies 28% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Zucchini Spears with Parmesan keto-friendly?

It is hard to fit into a strict keto diet. One serving has 4 g of net carbs and 43% 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 with Parmesan?

367 mg per serving.

How much sugar is in Zucchini Spears with Parmesan?

4.1 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 (166 g)

Calories43

% Daily Value*

Total fat 1.5g	2%
Saturated fat 0.8g	4%
Trans fat 0g
Cholesterol 2.7mg	1%
Sodium 367mg	16%
Total carbohydrate 5.2g	2%
Dietary fiber 1.6g	6%
Total sugars 4.1g
Protein 3.4g

* 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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