3 serving of zucchini spears contains 137 Calories. The macronutrient breakdown is 62% carbs, 14% fat, and 24% protein. This is a good source of potassium (45% of your Daily Value), vitamin b6 (100% of your Daily Value), and vitamin c (161% of your Daily Value).
- Makes
- 6 servings
- Prep Time
- 3 minutes
- Cook Time
- 5 minutes
Ingredients
Directions
- Cut zucchini lengthwise and cut into 1/4 inch wedges.
- Cook zucchini in boiling salted water until tender, about 3-5 minutes. Drain and sprinkle with salt.
Nutrition Facts
For 3 serving of zucchini spears (809g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 137 | |
| Fats | 3g | 3% |
| Saturated fats | 1g | 3% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 646mg | 28% |
| Carbs | 25g | 9% |
| Net carbs | 17g | |
| Fiber | 8g | 29% |
| Sugar | 20g | |
| Protein | 10g | |
| Calcium | 130mg | 13% |
| Iron | 3mg | 37% |
| Potassium | 2108mg | 45% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 969μg | |
| Caffeine | 0mg | |
| Choline | 77mg | 14% |
| Copper | 0.4mg | 45% |
| Fluoride | 0μg | |
| Folate (B9) | 194μg | 48% |
| Lycopene | 0μg | |
| Magnesium | 145mg | 35% |
| Manganese | 1mg | 63% |
| Niacin | 4mg | 23% |
| Pantothenic acid | 2mg | 32% |
| Phosphorus | 307mg | 44% |
| Retinol | 0μg | |
| Riboflavin (B2) | 1mg | 56% |
| Selenium | 2μg | 3% |
| Theobromine | 0mg | |
| Thiamine | 0.3mg | 27% |
| Vitamin A IU | 1615IU | |
| Vitamin A | 81μg | 9% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 1mg | 100% |
| Vitamin C | 145mg | 161% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 1mg | 6% |
| Vitamin K | 35μg | 29% |
| Zinc | 3mg | 24% |
| Sugars | ||
| Sugar | 20g | |
| Sucrose | 0.4g | |
| Glucose | 9g | |
| Fructose | 11g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 1g | 3% |
| Monounsaturated fats | 0.1g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.5g | |
| Total omega 6 | 0.2g | |
| Alpha Linolenic Acid (ALA) | 0.5g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.5g | |
| Arginine | 0.4g | |
| Aspartic acid | 1g | |
| Cystine | 0.1g | |
| Glutamic acid | 1g | |
| Glycine | 0.4g | |
| Histidine | 0.2g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.3g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.2g | |
| Phenylalanine | 0.3g | |
| Proline | 0.3g | |
| Serine | 0.4g | |
| Threonine | 0.2g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.2g | |
| Valine | 0.4g | |