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Zucchini Noodles

Zucchini Noodles

EverydayFresh

Zucchini noodles, commonly called zoodles, are fresh spiralized vegetable strands made from summer squash, serving as a low-carbohydrate alternative to traditional pasta. This gluten-free preparation retains zucchini's high water content and provides dietary fiber while being significantly lower in calories than grain-based noodles. Their mild flavor adapts well to sauces, though they require brief cooking times to maintain a tender-crisp texture that mimics al dente pasta without becoming mushy.

Macro Impact

A 1 cup serving contains 19 calories, 1g protein, 4g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 19 calories?
Walking3.5 mph, moderate pace
4 min
YogaModerate effort, gentle pace
3 min
SwimmingModerate effort, freestyle
2 min
Biking12-14 mph, moderate effort
2 min
StairsStair climbing, moderate pace
2 min
Running5 mph (12 min/mile)
2 min

Nutrition Facts

Serving size1 cup (113 g)
Amount per serving
Calories19
% Daily Value*
Total Fat0.3g
0%
Saturated Fat0.1g
1%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.1g
Cholesterol0mg
0%
Sodium9mg
0%
Total Carbohydrate4g
1%
Dietary Fiber1g
4%
Total Sugars2g
Includes Added Sugars0g
0%
Protein1g
Vitamin D0mcg
0%
Calcium18mg
1%
Iron0.4mg
2%
Potassium295mg
6%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
4 / 275 g
1%
Fiber
1 / 28 g
4%
Sugars
2 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
0%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
1%
Omega 9
0 g
Protein
Protein
1 / 80 g
2%
Amino Acids
Histidine
0 / 3 g
1%
Isoleucine
0 / 2 g
4%
Leucine
0 / 3 g
4%
Lysine
0 / 2 g
4%
Methionine
0 / 1 g
2%
Phenylalanine
0 / 2 g
3%
Threonine
0 / 1 g
6%
Tryptophan
0 / 0 g
4%
Valine
0 / 2 g
4%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
4%
Riboflavin, B2
0 / 1 mg
5%
Niacin, B3
1 / 15 mg
5%
Pantothenic Acid, B5
0 / 5 mg
6%
Pyridoxine, B6
0 / 1 mg
9%
Biotin, B7
3 / 30 mcg
11%
Cobalamin, B12
0 / 2 mcg
0%
Folate
27 / 400 mcg
7%
Vitamin A
38 / 800 mcg
5%
Vitamin C
20 / 83 mg
25%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
4%
Vitamin K
5 / 105 mcg
5%
Minerals
Calcium
18 / 1k mg
2%
Copper
0 / 1 mg
5%
Iron
0 / 13 mg
3%
Magnesium
19 / 370 mg
5%
Manganese
0 / 2 mg
9%
Phosphorous
43 / 700 mg
6%
Potassium
295 / 3k mg
10%
Selenium
0 / 55 mcg
1%
Sodium
9 / 2.3k mg
0%
Zinc
0 / 10 mg
4%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
107 g
Caffeine
0 mg
Choline
9 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Squash, summer, green, zucchini, includes skin, raw. USDA Foundational Foods. FDC ID 2685568.
  2. 2.Squash, summer, zucchini, includes skin, raw. USDA Standard Reference, Legacy. Food ID 169291.
  3. 3.Squash, summer, zucchini, raw. Canadian Nutrient File. Food ID 2225.
  4. 4.Zucchini, green skin, fresh, unpeeled, raw. Australian Nutrient Database. Public Food Key F009775.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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