Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🥒
Raw zucchini noodles Calories
Spiralized raw zucchini; a low-calorie, water-rich vegetable option.
CALORIES · 100 G
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Raw zucchini noodles (124 g) has 21 calories. That works out to 17 calories per 100 g. It contains 3.9 g of carbs, 1.5 g of protein, 0.4 g of fat and 1.2 g of fiber. Its 22.2 mg of Vitamin C covers 25% of the Daily Value. Under the NOVA system it is classified as "Minimally Processed".
Raw zucchini noodles Nutrition Facts
Selected: 1 cup (medium) · 124 g
21
KCAL / 124G
Carbs
3.9g
· 1% DV
Protein
1.5g
· 3% DV
Fat
0.4g
· 1% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 24% · Fat 14%
Raw zucchini noodles nutrition facts table · 1 cup (medium) (124 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 21 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.1 g | 1% |
| Trans fat | 0 g | |
| Sodium | 9.92 mg | 0% |
| Total carbohydrate | 3.9 g | 1% |
| Fiber | 1.2 g | 4% |
| Protein | 1.5 g | 3% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Raw zucchini noodles?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 124 g | 21 kcal |
| ½ cup (small) | 62 g | 11 kcal |
| 100 g | 100 g | 17 kcal |
| 1 serving (medium) | 150 g | 26 kcal |
| 1 piece (medium) | 196 g | 33 kcal |
| 2 cup (large) | 248 g | 42 kcal |
| 1 serving (large) | 250 g | 43 kcal |
| 1 piece (large) | 323 g | 55 kcal |
Calculated from 17 calories per 100 g.
Frequently Asked Questions About Raw zucchini noodles
How do you make Raw zucchini noodles?
Make Raw zucchini noodles by washing a zucchini, trimming the ends, and turning it into strands with a spiralizer. If you do not have one, use a julienne peeler or a regular vegetable peeler, then cut the ribbons into thinner strips.
How do you keep Raw zucchini noodles from getting watery?
To keep Raw zucchini noodles from getting watery, add dressing just before serving and avoid salting them well in advance. If the strands are already wet, pat them dry; for a warm dish, cook them briefly so they do not turn mushy.
Do you need to cook Raw zucchini noodles?
No, Raw zucchini noodles can be eaten without cooking. Their raw texture works well in salads and cold dishes; if you want them warm, toss them in a hot pan for only a short time to avoid releasing too much water.
Do you peel zucchini before making Raw zucchini noodles?
No, you do not need to peel zucchini for Raw zucchini noodles. Rinse and dry the zucchini, then spiralize it with the skin on; the peel helps the strands hold their shape and adds color.
What sauce goes well with Raw zucchini noodles?
Raw zucchini noodles pair well with pesto, tomato-based sauces, lemon and olive oil, or a sesame-ginger dressing. Use a thicker sauce and toss it through just before eating, since watery sauces can make the zucchini strands limp.
Can you eat Raw zucchini noodles with pasta sauce?
Yes, Raw zucchini noodles work with pasta sauce, but warm the sauce separately and spoon it over just before serving. Simmering the noodles in sauce makes them release water and lose their firm, noodle-like texture.
How do you store Raw zucchini noodles?
Store Raw zucchini noodles dry in a sealed container in the refrigerator and use them soon after cutting. Keep the dressing separate; the strands soften and release liquid as they sit, especially once salted or sauced.
Can you freeze Raw zucchini noodles?
Freezing Raw zucchini noodles is not recommended if you want them to stay crisp. They become watery and soft after thawing. For a cooked dish, it is better to freeze the finished preparation or use fresh zucchini noodles.
Can you make Raw zucchini noodles without a spiralizer?
Yes, you can make Raw zucchini noodles without a spiralizer. A julienne peeler makes narrow strands, while a standard vegetable peeler makes ribbons; stack and slice the ribbons lengthwise if you want thinner noodles.
Why do Raw zucchini noodles taste bitter?
If Raw zucchini noodles taste distinctly bitter, stop eating them and discard the zucchini. Strong bitterness can signal cucurbitacins, naturally occurring compounds found in some gourds; cooking does not make bitter zucchini safe to eat.
Raw zucchini noodles Vitamins & Minerals
Vitamins
Vitamin C
22.2mg · 25% DV
B6
0.2mg · 12% DV
B2
0.12mg · 9% DV
Folate
29.76µg · 7% DV
Minerals
Manganese
0.22mg · 10% DV
Potassium ⭐
324mg · 10% DV
Copper
0.07mg · 8% DV
Phosphorus
47mg · 7% DV
Sodium
9.92mg · 0% DV
How to Burn Off Raw zucchini noodles
To burn the 21 calories in 1 cup (medium) (124 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Raw zucchini noodles?
Raw zucchini noodles are fresh zucchini cut into long, thin strands with a spiralizer or similar tool. They are eaten uncooked, usually as a vegetable-based stand-in for pasta rather than as a traditional cooked noodle dish. They work well in quick lunches and light suppers, and can also be served as a crisp salad.
Their texture is juicy and lightly crunchy, with a mild flavour that takes readily to lemon, olive oil, herbs or a punchier sauce. They are mostly water and provide just 17 calories per 100 g. For a more filling bowl, add beans, tofu or another protein; toss the noodles with dressing just before serving so they stay crisp.
How Nutritious Is Raw zucchini noodles?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Raw zucchini noodles Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Raw zucchini noodles Contain Allergens?
No known major allergens
Which Diets Is Raw zucchini noodles Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Raw zucchini noodles Fat Profile
SATURATED
0.1g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.11g
Compare Raw zucchini noodles
Foods Similar to Raw zucchini noodles
Have another question about Raw zucchini noodles?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.