How Many Carbs Does Zucchini Noodles Have?

Here is the information you need to know about zoodles, a delicious low-carb substitute for noodles.

Zoodles is an abbreviation for “zucchini noodles,” which are long, thin zucchini strips that resemble pasta noodles. Zoodle recipes can now be found all over the internet, despite my attempts to discover who came up with the term first.

There are two main ways to make zoodles. Using a spiral slicer, such as a Spiralizer, is a common method. Although I am incredibly tempted, I simply do not have enough counter space for one of these. Of course, they can make long strands out of a variety of vegetables besides just zucchini, and I adore the fact that one of their selling points is that it is non-electric and thus “great for emergencies.”

In the interim, I slice zucchini into ribbons using a julienne peeler, a tiny hand tool that is actually quite entertaining to use. It undoubtedly occupies a lot less space in my kitchen AND is non-electric!

Update: When I originally published this article in 2014, zucchini noodles weren’t as well-known as they are now. These days, they are frequently available in grocery stores already made into noodles, which is very handy!

The most common method of preparing zoodles is to sauté them, either dry or in olive oil, depending on the desired texture result. They are then the ideal delivery system for sauces, herbs, seasonings, and spices. If you’re picky about the texture of your zoodles and don’t like them to be overly wet, you can “sweat” them in the oven to dry them out before cooking.

Although you can certainly enjoy them on their own, here are some recipes for you to try that use them:

Alternatively, you could prepare zucchini noodles in the style of Greek noodle dishes or serve them with a delicious avocado sauce.

While we’re talking about zucchini recipes, these low-carb zucchini fries with an almond meal coating sound incredible. Okay, I’m really straying now, but how about grilled zucchini lasagna? They’re not really zoodles, but they are SO good!

One cup of sliced zucchini contains 2. 4g net carbs (Source: USDA). Zucchini is also rich in vitamin B6 and vitamin C, as well as calcium, iron, magnesium, phosphorus, and a lot of potassium, making it a very amiable vegetable for low-carb dieters.

Hands-on 10 minutes Overall 30 minutesServing size

To make zucchini noodles, you can use any summer squash — green and/or yellow. Use as many pieces as you make servings.

Use a julienne peeler or a spiralizer to turn the zucchini into thin or wide “noodles.” Chop the soft cores.

Use a paper towel to pat them dry and remove excess moisture. Set aside. Alternatively, place in a salad spinner to remove excess moisture.

Add the zucchini noodles and cook for 2 to 5 minutes. (I prefer mine lightly cooked, al dente, so I only cook them for a minute. You can even eat them raw.) Alternatively, you can keep them in the baking tray and cook in the oven preheated to 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional) for about 15 minutes, tossing half way through the cooking process.

If youre not planning to eat the noodles immediately or on the same day, its best to store them uncooked in the fridge in a sealed container for 2 to 3 days. Cook just before serving.

But is transforming butternut squash into fettuccine a practical substitute for those who crave pasta but are carb-averse? According to nutritionist Tanya Zuckerbrot MS, RD of New York City, “We eat with our eyes, and it absolutely looks like pasta. “Zuckerbrot makes a compelling case, particularly in light of the fact that the substitution is unquestionably healthier from a calorie and carbohydrate perspective. 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. Seems like a no-brainer, right?.

Now that companies like Hungryroot are capitalizing on the spiralizing craze—swooping in to take the guesswork out of the kitchen by delivering packaged meals of precut vegetables, along with health-conscious homemade sauces and roasted vegan toppings (additional animal proteins are optional) for you to prepare at your convenience (in less than seven minutes)—taking part in the trend has never been easier. Because, regardless of the waist-whittling effects of ordering vegetable noodles or slicing your own, replacing pasta with spiralized carrots or turnips is an infallible route to increasing your daily intake of vegetables, and with them, skin-brightening vitamins and minerals. How is that for holistic health?

If you use the proper ingredients and sauce, it is. “Not all vegetables are created equal,” says Zuckerbrot. In terms of calories and carbohydrates, potatoes are significantly higher than zucchini and carrots. Meanwhile, jicama, summer squash, and beets are both high in vitamins and low in sugar. And while a cup of zucchini noodles is healthy on its own, adding a sauce that substitutes high-fat cheese for an avocado-rich source of omega-3 fatty acids will only increase the advantages.

Like fashion, no food trend is ever truly new—just reinvented. Spiralized vegetables, the pasta-like produce ribbons that have recently taken over our Instagram feeds and inspired a wave of blogs and book deals, are being credited with everything from helping people lose weight to satisfying their spaghetti cravings. Though it certainly seems designed for our carb-phobic age, this latest health food of choice was not created in that time. With cookbook authors on both sides of the Atlantic, including the adored Hemsley sisters, writing them into their cult recipes and even endorsing spiralizers, the devices responsible for consistently slicing zucchini and cucumber into thin bands, these vegetable strips have evolved from common garnishes in restaurants in the 1980s and 1990s to the main course.

Did You Know Noodles Could Be Hydrating?

Well, zucchini noodles, that is. These noodles can be low-carb, low-fat, and still have a powerful nutritional punch because zucchini is 95% water. You can improve your daily hydration status by including foods with a high water content in your diet.

This makes zucchini noodles a fantastic option, particularly following exercise or on a hot day.

FAQ

Are zucchini noodles high in carbs?

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. It seems like a no-brainer, doesn’t it? Well, it is if you use the proper ingredients and sauce.

How many carbs are in Spiralized zucchini?

Zoodles (zucchini noodles) made from a small zucchini have 20 calories and 4 grams of carbohydrates per serving.

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.

Is zucchini OK for keto diet?

Zucchini is one of the top vegetables that can be consumed while on the keto diet, so yes, you can.