Zucchini Spears

Zucchini Spears
Fat 14%Carbs 62%Protein 24%
Percent Calories

1 serving of zucchini spears contains 46 Calories. The macronutrient breakdown is 62% carbs, 14% fat, and 24% protein. This is a good source of potassium (15% of your Daily Value), vitamin b6 (33% of your Daily Value), and vitamin c (54% of your Daily Value).

Makes
6 servings
Prep Time
3 minutes
Cook Time
5 minutes

Ingredients

  • Salt

    Table

    ¹⁄₁₆ tsp or 0.5g

  • Zucchini

    Summer squash, includes skin, raw

    ¹³⁄₁₆ large or 269g

Directions

  1. Cut zucchini lengthwise and cut into 1/4 inch wedges.
  2. Cook zucchini in boiling salted water until tender, about 3-5 minutes. Drain and sprinkle with salt.

Nutrition Facts

For 1 serving of zucchini spears (270g)

NutrientValue%DV
Calories46
Fats1g 1%
Saturated fats0.2g 1%
Trans fats0g
Cholesterol0mg 0%
Sodium215mg 9%
Carbs8g 3%
Net carbs6g
Fiber3g 10%
Sugar7g
Protein3g
Calcium43mg 4%
Iron1mg 12%
Potassium703mg 15%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene0μg
Beta carotene323μg
Caffeine0mg
Choline26mg 5%
Copper0.1mg 15%
Fluoride0μg
Folate (B9)65μg 16%
Lycopene0μg
Magnesium48mg 12%
Manganese0.5mg 21%
Niacin1mg 8%
Pantothenic acid1mg 11%
Phosphorus102mg 15%
Retinol0μg
Riboflavin (B2)0.2mg 19%
Selenium1μg 1%
Theobromine0mg
Thiamine0.1mg 9%
Vitamin A IU538IU
Vitamin A27μg 3%
Vitamin B120μg 0%
Vitamin B60.4mg 33%
Vitamin C48mg 54%
Vitamin D IU0IU
Vitamin D20μg
Vitamin D30μg
Vitamin E0.3mg 2%
Vitamin K12μg 10%
Zinc1mg 8%
Sugars
Sugar7g
Sucrose0.1g
Glucose3g
Fructose4g
Lactose0g
Maltose0g
Galactose0g
Starch0g
Fats
Saturated fats0.2g 1%
Monounsaturated fats0g
Polyunsaturated fats0.2g
Trans fats0g
Fatty Acids
Total omega 30.2g
Total omega 60.1g
Alpha Linolenic Acid (ALA)0.2g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine0.2g
Arginine0.1g
Aspartic acid0.4g
Cystine0g
Glutamic acid0.4g
Glycine0.1g
Histidine0.1g
Hydroxyproline0g
Isoleucine0.1g
Leucine0.2g
Lysine0.2g
Methionine0.1g
Phenylalanine0.1g
Proline0.1g
Serine0.1g
Threonine0.1g
Tryptophan0g
Tyrosine0.1g
Valine0.1g

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