KETO VERDICTYES
*Zucchini noodles are excellent for keto. With ~2.1g net carbs per 100g*, they slot in as a light, nutrient-dense pasta stand-in that pairs well with rich, high-fat sauces.
Are Zucchini Noodles Keto?
Pasta & Noodles
*Zucchini noodles are excellent for keto. With ~2.1g net carbs per 100g*, they slot in as a light, nutrient-dense pasta stand-in that pairs well with rich, high-fat sauces.
- Net carbs (100g)2.1g
- Protein (100g)1.2g
- Fat (100g)0.3g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
2.1g
Total Carbs
3.1g
Fiber
1g
Protein
1.2g
Fat
0.3g
Calories
17
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Very low net carbs (~2.1g/100g) allow generous portions
- High water content and volume help satiety on keto
- Neutral flavor absorbs buttery, pesto, or alfredo-style sauces
- Easy homemade or store-bought option for a pasta replacement
HEALTH BENEFITS
- Naturally rich in *vitamin C* and potassium
- Provides lutein/zeaxanthin—antioxidants that support eye health
- Gentle fiber may aid digestion while staying low carb
- Whole-food vegetable base with minimal processing
PREPARATION SUGGESTIONS
QUICK SAUTÉ
Sauté in *butter or olive oil* for 2–4 minutes until just tender. Toss with pesto or a cream sauce; finish with parmesan. Avoid overcooking to prevent sogginess.
MOISTURE MANAGEMENT
After spiralizing, salt lightly and pat dry. Briefly cook over medium-high heat to drive off moisture—this keeps texture al dente and sauces cling better.