Also called: zoodles, steamed spiralized zucchini, zucchini ribbons, zucchini noodles atmonista, zucchini noodles ατμιστά, buharda kabak spagetti, spaghetti di zucchine al vapore, steamed zucchini noodles, zheng xiqia mian, 蒸西葫芦面, mushi zukini nudoru, 蒸しズッキーニヌードル, jjeun jukini nudul, 찐 주키니 누들, zucchini noodles nueng, ซูกินีนูเดิ้ลนึ่ง, zucchini noodles mubakhara, نودلز الكوسا المطهوة بالبخار, noodl-e kadoo sabz-e bokhapazi, نودل کدو سبز بخارپز, lapsha iz kabachkov na paru, лапша из кабачков на пару, lokshyna z kachachkiv na paru, локшина з кабачків на пару, zucchini noodles, ज़ुकिनी नूडल्स, জুকিনি নুডলস, சுக்கினி நூடுல்ஸ், జుకినీ నూడుల్స్, ਜ਼ੁਕੀਨੀ ਨੂਡਲਜ਼, ઝુકીની નૂડલ્સ, झुकिनी नूडल्स, ಜುಕಿನಿ ನೂಡಲ್ಸ್, സുക്കിനി നൂഡിൽസ്, ዙኪኒ ኑድልስ, spiralized zucchini, courgette noodles, ζυμαρικά κολοκυθιού, जुकिनी नूडल्स, زچینی نوڈلز, జుకిని నూడుల్స్, झुकलनी नूडल्स, xiao mai jia mian, 西葫芦面, zukini nudoru, ズッキーニヌードル, jukini nudol, 주키니 누들, sen zukini, เส้นซุกินี, nokhat al-kusa, نودلز الكوسة, nudel-e kadoo, نودل کدو, zucchini nudels, tsukkini nudli, цукини нудлы, tsukini nudli, цукіні нудли, atmidista zymarika kolokythioy, ατμιστά ζυμαρικά κολοκυθιού, zheng xiao jie gua mian, 蒸小节瓜面, mushi zukkini nudoru, jjin jukini nudul, zukkini sen nueng, ซุกกินีเส้นนึ่ง, varenye nudli iz kabachka, вареные нудли из кабачка, vareni nudli z kabachka, варені нудлі з кабачка
One serving (200 g) is high in vitamin C.
Nutrient score: Excellent
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a food gives for its calories, from 25 to 100. Every food gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the food gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the food’s values per 100 g):
- Share of the day: the food’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat, added sugar and sodium, each with its U.S. FDA daily limit. For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible food gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A food’s values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a food bad: treats and festive dishes have their place. Use the score to compare similar foods. In the GapPlate app you also see how much of the gaps in your day a serving fills.
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Recipes with Zucchini noodles (steamed)
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