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Sauced zucchini noodles Calories
A light vegetable dish made from zucchini ribbons served with sauce.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sauced zucchini noodles (200 g) has 104 calories. That works out to 52 calories per 100 g. It contains 10.6 g of carbs, 3.2 g of protein, 5.6 g of fat and 3 g of fiber. Its 26 mg of Vitamin C covers 29% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Sauced zucchini noodles Nutrition Facts
Selected: 1 serving (medium) · 200 g
104
KCAL / 200G
Carbs
10.6g
· 4% DV
Protein
3.2g
· 6% DV
Fat
5.6g
· 7% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 40% · Protein 12% · Fat 48%
Sauced zucchini noodles nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 104 kcal | |
| Total fat | 5.6 g | 7% |
| Saturated fat | 0.8 g | 4% |
| Trans fat | 0 g | |
| Sodium | 360 mg | 16% |
| Total carbohydrate | 10.6 g | 4% |
| Fiber | 3 g | 11% |
| Protein | 3.2 g | 6% |
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.
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How Many Calories in 1 Serving of Sauced zucchini noodles?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 104 kcal |
| 1 tablespoon (small) | 15 g | 8 kcal |
| 100 g | 100 g | 52 kcal |
| 1 serving (small) | 150 g | 78 kcal |
| 1 cup (medium) | 180 g | 94 kcal |
| 1 cup (large) | 240 g | 125 kcal |
| 1 serving (large) | 300 g | 156 kcal |
| 1 bottle (large) | 350 g | 182 kcal |
Calculated from 52 calories per 100 g.
Frequently Asked Questions About Sauced zucchini noodles
How do you make sauced zucchini noodles?
To make sauced zucchini noodles, cut zucchini into long ribbons or spiralize it, then cook the sauce separately. Toss the zucchini with the sauce briefly near the end and serve right away. A short cooking time helps the noodles stay firm instead of turning watery.
How do you keep sauced zucchini noodles from getting watery?
Keep sauced zucchini noodles from getting watery by cooking the zucchini briefly, draining or patting away excess moisture, and adding it to the sauce just before serving. Avoid letting the finished dish sit in the pan, since zucchini continues to release liquid.
What sauces go best with sauced zucchini noodles?
Tomato, pesto, garlic-and-olive-oil, and creamy sauces all work with sauced zucchini noodles. Cook thicker sauces separately and toss them with the zucchini at the end. If using a thin sauce, reduce it first so the finished dish does not pool liquid.
Can you eat sauced zucchini noodles raw?
Yes, sauced zucchini noodles can be eaten raw. Wash the zucchini, cut it into ribbons or spiral strands, and toss with the sauce shortly before serving. Raw noodles stay crisp, while adding the sauce too early can soften them and draw out moisture.
How do you make sauced zucchini noodles without a spiralizer?
You can make sauced zucchini noodles without a spiralizer by using a vegetable peeler to shave long ribbons from the zucchini. A sharp knife also works for thin strips. Keep the pieces similar in thickness so they soften evenly when you heat them.
Should you salt zucchini before making sauced zucchini noodles?
Salting zucchini is optional for sauced zucchini noodles, but it can draw out some moisture. If you do salt the strands, let them sit briefly and blot them dry before cooking. This is especially useful when the recipe uses a thick sauce.
How long should you cook sauced zucchini noodles?
Cook sauced zucchini noodles for only a few minutes; about 2–3 minutes in a hot pan is usually enough. Stir them gently and stop once they are just tender. Longer cooking makes the strands soft and encourages them to release water.
Can sauced zucchini noodles replace regular pasta in a recipe?
Sauced zucchini noodles can stand in for pasta when you want a vegetable-based dish, but they have a softer texture and release more moisture. Use a thick, well-reduced sauce, and add the noodles at the end rather than simmering them like dried pasta.
Can you freeze sauced zucchini noodles?
Freezing sauced zucchini noodles is generally not ideal because thawed zucchini becomes soft and watery. For a better texture, freeze the sauce separately and prepare fresh zucchini noodles when you are ready to serve the dish.
What can you serve with sauced zucchini noodles?
Serve sauced zucchini noodles with grilled chicken, fish, beans, or cheese if you want a more substantial meal. A simple salad or soup also pairs well. Choose a side that complements the sauce, such as grilled protein with tomato sauce or bread with pesto.
Sauced zucchini noodles Vitamins & Minerals
Vitamins
Vitamin C
26mg · 29% DV
Folate
44µg · 11% DV
B6
0.18mg · 11% DV
Biotin
3µg · 10% DV
Minerals
Copper
0.16mg · 18% DV
Potassium ⭐
560mg · 16% DV
Sodium
360mg · 16% DV
Manganese
0.36mg · 16% DV
Sauced zucchini noodles Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sauced zucchini noodles
To burn the 104 calories in 1 serving (medium) (200 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 Sauced zucchini noodles?
Sauced zucchini noodles are thin ribbons or spirals of zucchini cooked and served in place of pasta, with a sauce. They are a contemporary, adaptable dish rather than a preparation tied to one particular region, and are easy to make at home with a spiralizer or vegetable peeler.
The zucchini is tender with a little bite, while the sauce brings most of the dish’s flavour; tomato, garlic and herb sauces are common choices. Serve it as a light lunch or supper, either on its own or alongside a salad. It is mostly a vegetable dish and relatively light, though it provides little protein by itself. Add beans, eggs or a protein-rich topping if you want a more filling meal.
How Nutritious Is Sauced zucchini noodles?
Nutrient density
Medium
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 Sauced 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 Sauced zucchini noodles Contain Allergens?
No known major allergens
Which Diets Is Sauced zucchini noodles Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Sauced zucchini noodles Fat Profile
SATURATED
0.8g
MONOUNSATURATED
3.6g
POLYUNSATURATED
0.8g
Omega 6:3 ratio 11.7:1
Above the ideal 4:1 (11.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.