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)

Nutrient Value %DV
Calories 46
Fats 1g 1%
Saturated fats 0.2g 1%
Trans fats 0g
Cholesterol 0mg 0%
Sodium 215mg 9%
Carbs 8g 3%
Net carbs 6g
Fiber 3g 10%
Sugar 7g
Protein 3g
Calcium 43mg 4%
Iron 1mg 12%
Potassium 703mg 15%
Vitamin D 0μg 0%
Vitamins and Minerals
Alpha carotene 0μg
Beta carotene 323μg
Caffeine 0mg
Choline 26mg 5%
Copper 0.1mg 15%
Fluoride 0μg
Folate (B9) 65μg 16%
Lycopene 0μg
Magnesium 48mg 12%
Manganese 0.5mg 21%
Niacin 1mg 8%
Pantothenic acid 1mg 11%
Phosphorus 102mg 15%
Retinol 0μg
Riboflavin (B2) 0.2mg 19%
Selenium 1μg 1%
Theobromine 0mg
Thiamine 0.1mg 9%
Vitamin A IU 538IU
Vitamin A 27μg 3%
Vitamin B12 0μg 0%
Vitamin B6 0.4mg 33%
Vitamin C 48mg 54%
Vitamin D IU 0IU
Vitamin D2 0μg
Vitamin D3 0μg
Vitamin E 0.3mg 2%
Vitamin K 12μg 10%
Zinc 1mg 8%
Sugars
Sugar 7g
Sucrose 0.1g
Glucose 3g
Fructose 4g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 0g
Fats
Saturated fats 0.2g 1%
Monounsaturated fats 0g
Polyunsaturated fats 0.2g
Trans fats 0g
Fatty Acids
Total omega 3 0.2g
Total omega 6 0.1g
Alpha Linolenic Acid (ALA) 0.2g
Docosahexaenoic Acid (DHA) 0g
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Amino Acids
Alanine 0.2g
Arginine 0.1g
Aspartic acid 0.4g
Cystine 0g
Glutamic acid 0.4g
Glycine 0.1g
Histidine 0.1g
Hydroxyproline 0g
Isoleucine 0.1g
Leucine 0.2g
Lysine 0.2g
Methionine 0.1g
Phenylalanine 0.1g
Proline 0.1g
Serine 0.1g
Threonine 0.1g
Tryptophan 0g
Tyrosine 0.1g
Valine 0.1g

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