How Many Calories In A Cup Of Zucchini Noodles?

Then welcome to the world of zoodles! Do you own a spiralizer but are unsure of what to do with it? Have you noticed how many recent cookbooks and Instagram posts use low-calorie vegetable “noodles”?

Zucchini noodles, also known as spaghetti-like strands made from raw, spiralized zucchini and other squash, are also known as “zoodles.” They are incredibly low in calories and carbohydrates and contain no flour or wheat at all. Although some grocery stores sell pre-made zoodles, most people prefer to make their own at home because it only takes a few minutes to get everything ready.

What are some inventive zoodle recipes you can try at home, especially to swap out high-calorie foods like spaghetti or other noodles? Some well-liked uses for zoodles include tossing them in an Asian peanut sauce, adding them to chicken soup, or sprinkling on some parmesan cheese, lemon juice, and red pepper flakes.

Zoodles are zucchini strands that have been formed into noodles like spaghetti, linguine, or soba. The work of a spiralizer makes it possible for zoodles to have a consistent shape. To shape your zoodles, you can either use a basic, affordable, handheld spiralizer or a more pricey, expert spiralizer.

Although zucchini noodles, or “zoodles,” may be the most well-known, there are other vegetables that can be made into noodles. The more expensive, sophisticated spiralizers that you can buy in grocery stores or restaurants have the advantage of being strong enough to spiralize other, harder vegetables like beets or butternut squash that can be challenging to slice thinly when raw.

Zucchini Noodles (1 cup, sliced) contains 3.5g total carbs, 2.4g net carbs, 0.4g fat, 1.4g protein, and 19 calories.

Very Low in Calories

The main appeal of zoodles is their low calorie content, especially when compared to noodles made of wheat flour, rice, or other grains. In fact, you can consume up to five cups of zoodles and still only consume one cup of regular wheat-based noodles for the same number of calories!

Low in Carbs

All summer squash varieties, including green zucchini and yellow squash, have lower glycemic index scores than grains and even some other root vegetables because they are lower in calories and much lower in natural sugars and starch. This is perfect for those with diabetes or prediabetes who need assistance with bringing their blood sugar levels back to normal.

Another favorite vegetable of those on low-carb diets, even extremely low-carb diets like the ketogenic diet, is zucchini. In fact, eating non-starchy vegetables is necessary to feel your best and avoid side effects when following a low-carb diet because it can be challenging to get enough electrolytes, antioxidants, and fiber when doing so. Examples include zucchini, broccoli, and leafy greens.

Good Source of Certain Nutrients

Vitamin C, vitamin A, vitamin B6, potassium, and other crucial nutrients are abundant in squash groups. Additionally, just two cups supply 15% of your daily requirements for dietary fiber.

Helps Increase Your Vegetable Intake

Most health authorities, including the USDA, recommend eating four to five servings of vegetables every day to maintain a healthy weight and satisfy all nutrient requirements — yet the majority of both children and adults fail to make this happen on a regular basis. (1)

Other vegetables can also be made into no-grain noodles besides zucchini. Yellow summer squash, butternut squash, beets, turnips, and carrots are additional varieties to try.

You can reduce the amount of pasta you need to eat to feel satisfied even if you find that substituting zucchini or other veggie noodles for pasta is not a practical solution for you by “bulking up” your pasta recipes with a lot of spiralized vegetables. In addition to significantly lowering the amount of calories in your recipes, this enables you to “sneak in” more dietary fiber and vegetables into your diet.

One of the best ways to feel fuller for longer and prevent overeating empty calories is to increase your intake of high-volume, high-fiber, low-calorie foods. Spiralized vegetables contain fiber that is advantageous for gut, heart, and digestion health.

Very Simple and Fast to Make

Zoodles are essentially foolproof, which is good news if you don’t have much time for or interest in cooking. Zoodles can be made with raw zucchini and/or other vegetables, so spiralizing a large bowl only requires a few minutes and one piece of equipment.

Lack of time is one of the biggest barriers to preparing and eating a healthier diet for many families, but adding more raw vegetables to your recipes is a good way to overcome this issue.

The Cucurbitaceae plant family, which also includes other summer squash relatives like spaghetti squash, cucumbers, and even fruits like melon, includes zucchini as a type of vegetable.

In comparison to other types of vegetables that grow underground (such as carrots or beets, for example), cucurbitaceae fruits and vegetables all have large, visible seeds and grow above the ground on short plants, which is one reason why they tend to be lower in starch and, consequently, lower in carbs and calories.

One heaping cup of zucchini noodles (the amount you’d make with about one medium zucchini, served raw) has about: (2)

  • only 30–40 calories
  • 7 grams carbs (or just 5 grams net carbs, when taking into account fiber)
  • 2 grams protein
  • 2 grams fiber
  • 3 milligrams vitamin C (56 percent DV)
  • 4 milligrams vitamin B6 (21 percent DV)
  • 3 milligrams manganese (17 percent DV)
  • 3 milligrams riboflavin (16 percent DV)
  • 514 milligrams potassium (15 percent DV)
  • 57 milligrams folate (14 percent DV)
  • 4 milligrams vitamin K (11 percent DV)
  • 392 IU vitamin A (7 percent DV)
  • Zucchini come in a variety of colors, with the most popular and widely accessible in grocery stores being dark green, light green, or white spotted varieties. Zucchini is related to the hybrid vegetable known as yellow squash (or “summer squash”), which has a vivid golden or deep-orange color, despite the fact that the two have their differences.

    Yellow squash can also be used to create “zoodles,” but some people find that because it releases more water than zucchini, those noodles tend to be softer and soggier.

    Zoodles vs. Other Flour-Based Noodles

    Compared to regular pasta, zucchini pasta offers:

  • Much less calories — As you can see above, one big cup of zoodles has only about 30–40 calories; compare that to regular spaghetti or linguini ,which has about 210 calories per cup! (3)
  • A lot fewer carbs — Zoodles only have about five net grams of carbs per one-cup serving (net grams is the amount of carbs when fiber is taken into account and subtracted from total carbs). Regular (white) spaghetti has a whopping 40 grams net carbs per cup!
  • More vitamins and minerals — Zoodles provide a good dose of nutrients like vitamin A, vitamin C, B vitamins, potassium and a modest amount of fiber in every cup. While flour-based pasta is higher in protein than zucchini is, it does not offer many nutrients that most children and adults are likely in need of.
  • Much bigger portion size — You can feel totally fine about eating two or even three cups of zoodles, which still have only around 100 calories in total or even less. On the other hand, eating two to three cups of regular noodles — which is usually pretty easy to do, especially when served a huge portion at a restaurant — will set you back 400–600 calories.
  • No gluten (gluten-free) — For anyone following a gluten-free diet, the Paleo diet or just a low-carb diet, zoodles can be a lifesaver. Because they’re made without any wheat, flour or grains at all, zoodles are a good substitute for people with Celiac disease or gluten sensitivity/intolerance.
  • Here’s some tips regarding how to make zucchini noodles: (4)

  • Spiralizers, or mandolins in some cases, are the machines responsible for uniformly slicing and spiralizing zucchinis and other veggies into thin strands. Before making zoodles (or other types of veggie “noodles”), purchase a spiralizer of your choice, which can range in price anywhere from $7–$40 depending on the type (inexpensive, but still effective, spiralizers can be bought online or in bigger home/kitchen stores).
  • Use about 1 medium, washed zucchini for every 1-cup to 1.5-cup serving of zoodles.
  • Hold one end of the zucchini (don’t cut it in half in order to leave enough room for you to hold it) as you spiralize the other end. Be careful to watch your fingers near the blade, especially as the zucchini gets shorter.
  • While they can be eaten completely raw, you can also cook your zoodles to soften them up. Use a nonstick skillet with a tablespoon of olive oil, coconut oil or butter on medium-high heat and then stir-fry the zoodles, tossing frequently. They will release water and cook quickly, so only heat them for 2–5 minutes for best results to avoid sogginess.
  • Making a straightforward Raw Zoodle Salad is a great way to get started making and cooking with zoodles. Cucumbers, radishes, red onions, and other raw vegetables that you have on hand can be used to make this.

    Pesto sauce served over regular noodles is a dish that typically has between 600 and 800 calories or even more when made at restaurants. Coating the zucchini noodle salad mixture with a delicious, Homemade Avocado Dressing gives you a filling dose of healthy fat!

    Other ideas for cooking with zoodles include:

  • You could even add your choice of protein to it, like grilled chicken or fish, to make it more filling.
  • Try coating zucchini noodles in a creamy red pepper sauce, hummus dressing or garlic and ginger sauce.
  • Make chicken caprese salad served on zucchini noodles, made with tomatoes, mozzarella and basil.
  • Toss your noodles with turkey bacon bits, hard-boiled eggs, other veggies and some of your favorite cheese.
  • To increase your children’s veggie intake, hide some zoodles in their pasta. Zucchini is suitable for babies, toddlers and children since it’s soft, mild-tasting and easy to disguise in lots of different recipes.
  • Risks and Side Effects

    A small percentage of zucchini grown in the U. S. are genetically modified, so it’s advised that you try to buy organically grown squash whenever possible to be safe. When purchasing premade noodles, search for a label that reads “Non-GMO Project Verified.” ”.

    If you have untreated kidney or gallbladder issues, you might want to avoid zucchini or consult your doctor first due to the presence of oxalates. Use zoodles/zucchini sparingly because oxalate foods can sometimes exacerbate these problems due to their effect on the body’s ability to absorb calcium.

  • Zoodles are strands of zucchini that are made into the shape of noodles.
  • They’re very low in calories, low in carbs, gluten-free, easy to use in many recipes to replace regular noodles and quick to make.
  • Benefits of zoodles include providing vitamin A, vitamin C, fiber, potassium and antioxidants. Try them mixed into pasta to add more bulk with few calories, coated with your favorite homemade sauces or added on top of salads.
  • FAQ

    How many calories are in 2 cups of zucchini noodles?

    When compared to two cups of zucchini zoodles, which have 66 calories, 12 grams of carbs, and 4 grams of fiber, two cups of pasta has 480 calories, 90 grams of carbs, and 2 grams of fiber.

    How many calories are in a cup of Spiralized zucchini?

    Spiralized Zucchini Squash Noodles have 15 calories and 0 calories from fat, which is 0% of the daily recommended value. Renaissance Food GroupNutrition FactsFor a Serving Size of 1 cup (85g)

    How many calories is a cup of zoodles?

    There are 35 calories in 1 cup Zoodles. * The% Daily Value (DV) indicates how much a nutrient contributes to a daily diet in a serving of food.

    Are zucchini noodles good for weight loss?

    Simply substituting zucchini noodles for pasta once a week can help you lose over 2 pounds over the course of a year, and making them frequently can result in even more weight loss. By reducing the need for insulin, this habit can be especially beneficial for people with diabetes or non-alcoholic fatty liver disease.