1 cup (medium) of Zucchini Spaghetti (120 g) has 20 calories. That works out to 17 calories per 100 g. It contains 3.7 g of carbs, 1.4 g of protein, 0.4 g of fat and 1.2 g of fiber. Its 21.5 mg of Vitamin C covers 24% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Zucchini Spaghetti?

Zucchini spaghetti is zucchini cut into long, thin strands that resemble noodles. It is a modern way to serve the summer squash rather than a traditional pasta dish, and can be made with a spiralizer or bought ready-cut. The strands may be eaten raw or briefly cooked.

Mild, fresh and slightly crisp, they soften quickly in a pan and release moisture if cooked for too long. Across many cuisines, they are tossed with tomato or pesto sauce, sautéed with garlic and olive oil, or used as a lighter base for fish, chicken or beans. At 17 calories per 100 g, they are much lighter than wheat pasta, so pair them with a substantial sauce or a protein-rich topping for a more satisfying meal.

Zucchini Spaghetti Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.1g

· 1% DV

Protein

1.2g

· 2% DV

Fat

0.3g

· 0% DV

Fiber

· 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%

Zucchini Spaghetti Vitamins & Minerals

Vitamins

Vitamin C

17.9mg · 20% DV

0.16mg · 9% DV

0.09mg · 7% DV

Folate

24µg · 6% DV

Minerals

Potassium ⭐

261mg · 8% DV

Phosphorus

38mg · 5% DV

Magnesium

18mg · 4% DV

Calcium

16mg · 2% DV

How Nutritious Is Zucchini Spaghetti?

Nutrient density

High

70/ 100

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

45/ 100

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.

Zucchini Spaghetti Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

0.5

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Zucchini Spaghetti

To burn the 17 calories in 100 g:

🚶

4min

Walking (5 km/h)

🏃

2min

Running (8 km/h)

🚴

2min

Cycling

🏊

2min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Zucchini Spaghetti 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 Zucchini Spaghetti Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Zucchini Spaghetti 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

Zucchini Spaghetti Fat Profile

SATURATED

0.06g

MONOUNSATURATED

0.03g

POLYUNSATURATED

0.06g

⚖️

Omega 6:3 ratio 2:1

Below the ideal 4:1 — a good omega balance.

Compare Zucchini Spaghetti

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Foods Similar to Zucchini Spaghetti

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Zucchini Spaghetti

How do you make Zucchini Spaghetti without a spiralizer?

You can make Zucchini Spaghetti without a spiralizer by using a julienne peeler or a regular vegetable peeler to cut long ribbons. A box grater also works, though it makes shorter strands rather than noodle-like spirals.

How do you cook Zucchini Spaghetti so it stays firm?

Cook Zucchini Spaghetti briefly in a hot pan, stirring just until tender-crisp. A long simmer makes the strands soft and watery, so add them near the end of cooking and serve as soon as they are ready.

How do you keep Zucchini Spaghetti from getting watery?

To keep Zucchini Spaghetti from getting watery, lightly salt the strands and let them sit briefly, then blot away the liquid. Cook them in a wide, hot pan without overcrowding it, and avoid adding watery sauce.

Can you eat Zucchini Spaghetti raw?

Yes, Zucchini Spaghetti can be eaten raw. Rinse the zucchini under running water before cutting it, then toss the strands with a dressing or use them as the base for a fresh salad.

Do you peel zucchini before making Zucchini Spaghetti?

No, you do not need to peel zucchini for Zucchini Spaghetti. The skin helps the strands hold their shape and adds color; wash the zucchini well and trim off the ends before spiralizing.

What type of zucchini is best for Zucchini Spaghetti?

Firm, fresh, medium-sized zucchini works best for Zucchini Spaghetti. Very large zucchini often have a seedy, watery center that is harder to spiralize, while soft or wrinkled zucchini may produce limp strands.

Can you freeze Zucchini Spaghetti?

Yes, you can freeze Zucchini Spaghetti, but thawed strands are softer and release more water. Freeze them in portions, thaw in the refrigerator, and cook briefly in a hot pan to drive off excess moisture.

How long does Zucchini Spaghetti last in the fridge?

Uncooked Zucchini Spaghetti keeps better than cooked strands because cutting releases moisture. Store it in a sealed container in the refrigerator and use it promptly; refrigerate leftovers in a covered container and reheat them briefly.

What sauce goes best with Zucchini Spaghetti?

Tomato, pesto, and garlic-and-olive-oil sauces all work well with Zucchini Spaghetti. Keep the sauce fairly thick, since the zucchini releases water as it cooks, and toss everything together just before serving.

Can Zucchini Spaghetti replace pasta in a recipe?

Yes, Zucchini Spaghetti can replace pasta in many dishes, but it will not have the same chewy, starchy texture. Cook it separately for a short time, then combine it with the sauce or mix it with cooked pasta.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026