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Zucchini spaghetti with tomato sauce Calories
Low calorie, high fiber, gluten-free, vegan
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Zucchini spaghetti with tomato sauce (200 g) has 64 calories. That works out to 32 calories per 100 g. It contains 12.2 g of carbs, 2.6 g of protein, 0.6 g of fat and 3.4 g of fiber. Its 26 mg of Vitamin C covers 29% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Zucchini spaghetti with tomato sauce Nutrition Facts
Selected: 1 serving (medium) · 200 g
64
KCAL / 200G
Carbs
12.2g
· 4% DV
Protein
2.6g
· 5% DV
Fat
0.6g
· 1% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 16% · Fat 8%
Zucchini spaghetti with tomato sauce nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 64 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.1 g | 1% |
| Trans fat | 0 g | |
| Sodium | 30 mg | 1% |
| Total carbohydrate | 12.2 g | 4% |
| Fiber | 3.4 g | 12% |
| Protein | 2.6 g | 5% |
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 Zucchini spaghetti with tomato sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 64 kcal |
| 100 g | 100 g | 32 kcal |
| 1 cup (small) | 100 g | 32 kcal |
| 1 serving (small) | 120 g | 38 kcal |
| 1 cup (medium) | 180 g | 58 kcal |
| 1 piece (large) | 250 g | 80 kcal |
| 1 serving (large) | 300 g | 96 kcal |
| 1 bottle (jumbo) | 350 g | 112 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Zucchini spaghetti with tomato sauce
How do you make zucchini spaghetti with tomato sauce?
Make zucchini spaghetti with tomato sauce by turning fresh zucchini into thin strands and briefly cooking them, then tossing them with tomato sauce. Keep the sauce separate until serving so the zucchini stays firm instead of turning soft and watery.
How do you stop zucchini spaghetti with tomato sauce from getting watery?
Cook zucchini spaghetti with tomato sauce quickly over fairly high heat, and combine the strands with the sauce just before serving. Zucchini releases water as it cooks, so avoid salting it well in advance or simmering it in sauce.
Is zucchini spaghetti with tomato sauce the same as zoodles?
Yes, zucchini spaghetti with tomato sauce is a way of serving zoodles, a common name for zucchini cut into noodle-like strands. The tomato sauce is a topping; the zucchini itself is not made from flour or pasta dough.
Can you eat zucchini spaghetti with tomato sauce raw?
Yes, zucchini spaghetti with tomato sauce can be made with raw zucchini strands. Wash the zucchini well before spiralizing, and use a fresh, thick tomato sauce; if you prefer a softer texture, cook the strands briefly instead.
Do you peel zucchini for zucchini spaghetti with tomato sauce?
No, you generally do not need to peel zucchini for zucchini spaghetti with tomato sauce. The skin helps the strands hold their shape, so wash the zucchini, trim the ends, and spiralize it with the skin on.
What kind of zucchini works best for zucchini spaghetti with tomato sauce?
Firm, medium-sized zucchini work best for zucchini spaghetti with tomato sauce. Very large zucchini tend to have more watery flesh and larger seeds, which can make the strands softer and harder to keep intact.
Can you make zucchini spaghetti with tomato sauce without a spiralizer?
Yes, you can make zucchini spaghetti with tomato sauce without a spiralizer. Use a vegetable peeler to shave the zucchini into long ribbons, or cut it into thin strips with a knife; thinner strips cook more quickly.
Can you make zucchini spaghetti with tomato sauce ahead of time?
Yes, you can prepare the tomato sauce ahead, but it is best to cut and cook the zucchini close to serving. Zucchini strands release water as they sit, especially when mixed with sauce, and can lose their noodle-like texture.
How do you reheat zucchini spaghetti with tomato sauce?
Reheat zucchini spaghetti with tomato sauce briefly in a pan over medium heat, stirring just until warm. Long reheating makes the zucchini soft and watery; if you stored the sauce separately, warm it first and add the strands at the end.
Can you freeze zucchini spaghetti with tomato sauce?
You can freeze zucchini spaghetti with tomato sauce, but the zucchini strands may become limp and watery after thawing. For better texture, freeze the tomato sauce on its own and prepare fresh zucchini strands when you are ready to serve.
Zucchini spaghetti with tomato sauce Vitamins & Minerals
Vitamins
Vitamin C
26mg · 29% DV
Vitamin A
220µg · 24% DV
B6
0.16mg · 9% DV
Folate
36µg · 9% DV
Minerals
Potassium ⭐
580mg · 17% DV
Copper
0.14mg · 16% DV
Manganese
0.18mg · 8% DV
Phosphorus
54mg · 8% DV
Sodium
30mg · 1% DV
Zucchini spaghetti with tomato sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini spaghetti with tomato sauce
To burn the 64 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 Zucchini spaghetti with tomato sauce?
Zucchini spaghetti with tomato sauce is made from zucchini cut into thin, noodle-like strands and coated with tomato sauce. It is a vegetable dish rather than pasta made from wheat dough; the strands may be briefly cooked or left raw, depending on the texture you prefer. The tomato sauce brings a bright, tangy contrast to the mild zucchini.
It is often served warm as a light main or side, and works well with fresh herbs, black pepper or a drizzle of olive oil. For a more filling meal, pair it with beans, lentils or grilled vegetables; keeping the sauce light makes a simple, low-energy option. At 32 calories per 100 g, it is notably lighter than a typical pasta dish.
How Nutritious Is Zucchini spaghetti with tomato sauce?
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 Zucchini spaghetti with tomato sauce 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 with tomato sauce Contain Allergens?
No known major allergens
Which Diets Is Zucchini spaghetti with tomato sauce 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 with tomato sauce Fat Profile
SATURATED
0.1g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.