How Many Calories in Zucchini Noodles: A Low-Cal Delight!

Zucchini noodles are a popular low-calorie and gluten-free alternative to traditional pasta. Not only are they a delicious and healthy option, but they are also easy to make and versatile in many dishes. Whether you are looking to lose weight, add more vegetables to your diet, or simply try something new, zucchini noodles are a great choice.

What are zucchini noodles?

Zucchini noodles, also known as zoodles, are made from spiralizing zucchinis into thin, spaghetti-like strands. This is done using a spiralizer, which is a kitchen gadget designed specifically for this purpose.

What are the benefits of zucchini noodles?

  • Low in calories: One medium zucchini contains only about 30 calories, making it a great option for those who want to lose weight or maintain a healthy weight.
  • High in nutrients: Zucchini is a rich source of vitamins and minerals, including vitamin C, vitamin A, potassium, and magnesium.
  • Gluten-free: Zucchini noodles are a great alternative to traditional wheat-based pasta for those who have celiac disease or gluten intolerance.
  • Versatile: Zucchini noodles can be used in a variety of dishes, from salads to soups to stir-fries.
  • Easy to make: With a spiralizer, zucchini noodles can be made in just a few minutes.

How many calories are in zucchini noodles?

One medium zucchini (about 8 inches long and 2 inches in diameter) contains only about 30 calories. A cup of raw zucchini noodles contains about 20 calories, making them a low-calorie and nutritious option for anyone looking to lose weight or maintain a healthy diet.

How to make zucchini noodles

Making zucchini noodles is easy and requires only a few simple steps. Here’s how to do it:

Step 1: Choose the right zucchini

Choose zucchinis that are straight and about 8 inches long and 2 inches in diameter. Avoid those that are too large or too small, as they may not spiralize well.

Step 2: Wash and cut the zucchini

Wash the zucchini thoroughly and cut off the ends. Then, using a spiralizer, spiralize the zucchini into long, thin noodles.

Step 3: Cook the zucchini noodles

You can cook zucchini noodles in a variety of ways, including sautéing, boiling, or baking. If you are sautéing the noodles, heat a tablespoon of olive oil in a large skillet over medium heat. Add the zucchini noodles and sauté for about 2-3 minutes, or until they are tender but still slightly firm.

Zucchini noodles recipes

Zucchini noodles can be used in a variety of dishes, from salads to soups to stir-fries. Here are some delicious recipes to try:

Zucchini Noodle Salad

  • 2 medium zucchinis, spiralized
  • 1 cup cherry tomatoes, halved
  • 1/2 cup crumbled feta cheese
  • 1/4 cup chopped fresh parsley
  • 2 tablespoons olive oil
  • 1 tablespoon red wine vinegar
  • 1 garlic clove, minced
  • Salt and pepper to taste


  1. In a large bowl, combine the zucchini noodles, cherry tomatoes, feta cheese, and parsley.
  2. In a small bowl, whisk together the olive oil, red wine vinegar, garlic, salt, and pepper.
  3. Pour the dressing over the salad and toss to combine.
  4. Serve immediately, or cover and refrigerate until ready to serve.

Zucchini Noodle Stir-Fry

  • 2 medium zucchinis, spiralized
  • 1 red bell pepper, sliced
  • 1 cup sliced mushrooms
  • 1 cup sliced snow peas
  • 2 tablespoons soy sauce
  • 1 tablespoon honey
  • 1 garlic clove, minced
  • 1 tablespoon cornstarch
  • 1/4 cup chopped green onions
  • 1 tablespoon sesame oil


  1. In a small bowl, whisk together the soy sauce, honey, garlic, and cornstarch. Set aside.
  2. Heat the sesame oil in a large skillet over medium-high heat. Add the red bell pepper, mushrooms, and snow peas and sauté for 2-3 minutes, or until tender.
  3. Add the zucchini noodles and green onions and sauté for another 2-3 minutes, or until the zucchini is tender but still slightly firm.
  4. Pour the sauce over the stir-fry and stir to combine. Cook for another 1-2 minutes, or until the sauce has thickened.
  5. Serve immediately over rice or quinoa, if desired.


Zucchini noodles are a delicious and healthy option for anyone looking to add more vegetables to their diet or lose weight. They are low in calories, high in nutrients, gluten-free, and easy to make. Whether you use them in salads, soups, stir-fries, or other dishes, zucchini noodles are a versatile and delicious alternative to traditional pasta.

Common questions about zucchini noodles

  • Do zucchini noodles taste like pasta? Zucchini noodles have a slightly different texture than traditional pasta, but they can be used in the same way and have a similar taste.
  • How long do zucchini noodles last? Zucchini noodles can be stored in an airtight container in the refrigerator for up to 5 days.
  • Can you freeze zucchini noodles? Yes, you can freeze zucchini noodles. Simply pack them in an airtight container or freezer bag and freeze for up to 6 months.
  • Can you eat zucchini noodles raw? Yes, you can eat zucchini noodles raw. They are delicious in salads or as a snack with hummus or other dips.
  • Do you need a spiralizer to make zucchini noodles? While a spiralizer makes the process of making zucchini noodles easier, you can also use a vegetable peeler or a mandoline to make thin strips of zucchini.


1. “Zucchini Nutrition Facts and Health Benefits.” Verywell Fit, 22 June 2020,

2. “Zucchini Noodles Recipe – How to Make Zucchini Noodles or Zoodles.” Delish, 20 Mar. 2020,

3. “Zucchini Noodles: A Beginner’s Guide.” Allrecipes, 9 July 2020,

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