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Baked Zucchini Salad with Yogurt Calories
A vegetable-forward salad made with baked zucchini and yogurt.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Baked Zucchini Salad with Yogurt (180 g) has 122 calories. That works out to 68 calories per 100 g. It contains 8.3 g of carbs, 5 g of protein, 7.4 g of fat and 2.2 g of fiber. Its 21.6 mg of Vitamin C covers 24% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Baked Zucchini Salad with Yogurt Nutrition Facts
Selected: 1 serving (medium) · 180 g
122
KCAL / 180G
Carbs
8.3g
· 3% DV
Protein
5g
· 10% DV
Fat
7.4g
· 9% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 28% · Protein 17% · Fat 55%
Baked Zucchini Salad with Yogurt nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 122 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 1.89 g | 9% |
| Trans fat | 0 g | |
| Sodium | 63 mg | 3% |
| Total carbohydrate | 8.3 g | 3% |
| Fiber | 2.2 g | 8% |
| Protein | 5 g | 10% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Baked Zucchini Salad with Yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 122 kcal |
| 1 tablespoon (small) | 15 g | 10 kcal |
| 2 tablespoon (medium) | 30 g | 20 kcal |
| ½ cup (half) | 90 g | 61 kcal |
| 100 g | 100 g | 68 kcal |
| 1 serving (small) | 150 g | 102 kcal |
| 1 cup (medium) | 180 g | 122 kcal |
| 1 serving (large) | 220 g | 150 kcal |
| 1 bottle (large) | 250 g | 170 kcal |
Calculated from 68 calories per 100 g.
Frequently Asked Questions About Baked Zucchini Salad with Yogurt
What is Baked Zucchini Salad with Yogurt?
Baked Zucchini Salad with Yogurt is a dish of roasted zucchini served with or folded into seasoned yogurt. Recipes often add garlic and fresh herbs, and it can be served as a cool side dish or as part of a mezze spread.
How do you make Baked Zucchini Salad with Yogurt?
To make Baked Zucchini Salad with Yogurt, slice zucchini, toss it with oil and seasoning, and bake until tender and browned. Let it cool, then combine it with garlic yogurt or spoon the yogurt over the top and finish with herbs.
Do you peel zucchini for Baked Zucchini Salad with Yogurt?
No, you usually leave the skin on for Baked Zucchini Salad with Yogurt. The skin helps the slices hold their shape and adds color. Rinse the zucchini well and trim the ends before cutting it.
How do you keep Baked Zucchini Salad with Yogurt from getting watery?
Keep Baked Zucchini Salad with Yogurt from getting watery by spreading the zucchini in a single layer so it roasts instead of steams. Cool the cooked zucchini completely and mix it with the yogurt just before serving.
Should you mix the yogurt into Baked Zucchini Salad with Yogurt while the zucchini is hot?
No, let the zucchini cool before adding yogurt to Baked Zucchini Salad with Yogurt. Hot zucchini can loosen the yogurt and make the salad watery; cooling it also keeps the yogurt from becoming unpleasantly warm.
Can you use Greek yogurt in Baked Zucchini Salad with Yogurt?
Yes, Greek yogurt works well in Baked Zucchini Salad with Yogurt because its thick texture clings to the zucchini. If you prefer regular yogurt, strain it first or add it gradually so the dressing does not become too thin.
What herbs go well in Baked Zucchini Salad with Yogurt?
Dill and mint are especially good in Baked Zucchini Salad with Yogurt, while parsley also works. Stir chopped herbs into the yogurt or scatter them over the finished dish; garlic and a little paprika add a savory contrast.
What do you serve with Baked Zucchini Salad with Yogurt?
Serve Baked Zucchini Salad with Yogurt alongside grilled chicken, fish, or other roasted vegetables, or include it in a mezze spread. It also pairs well with flatbread or grains when you want to make the meal more substantial.
Can you make Baked Zucchini Salad with Yogurt ahead of time?
Yes, you can prepare Baked Zucchini Salad with Yogurt ahead, but store the roasted zucchini and yogurt separately. Combine them shortly before serving to preserve the zucchini’s texture and keep the yogurt dressing from thinning.
How long does Baked Zucchini Salad with Yogurt last in the fridge?
Keep Baked Zucchini Salad with Yogurt covered in the refrigerator and eat it within a few days. Because it contains yogurt and cooked vegetables, do not leave it out for extended periods; discard it if its smell or appearance changes.
Baked Zucchini Salad with Yogurt Vitamins & Minerals
Vitamins
Vitamin C
21.6mg · 24% DV
B12
0.32µg · 13% DV
B2
0.16mg · 12% DV
B6
0.16mg · 9% DV
Minerals
Phosphorus
117mg · 17% DV
Copper
0.14mg · 16% DV
Manganese
0.32mg · 14% DV
Potassium ⭐
468mg · 14% DV
Sodium
63mg · 3% DV
Baked Zucchini Salad with Yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Zucchini Salad with Yogurt
To burn the 122 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Baked Zucchini Salad with Yogurt?
Baked Zucchini Salad with Yogurt brings tender, oven-cooked zucchini together with cool yogurt. The zucchini is often tossed with a little olive oil before baking, then served with plain yogurt or yogurt seasoned with garlic and herbs; home versions vary. It is a simple, vegetable-forward dish rather than a rich, cheese-based salad.
Serve it chilled or at room temperature as a meze-style starter, a side for grilled food, or part of a summer spread. The yogurt adds creaminess and some protein, while zucchini keeps the dish relatively light. For a lighter version, use plain yogurt rather than a thick, rich one and go easy on the oil; fresh herbs or a squeeze of lemon pair well.
How Nutritious Is Baked Zucchini Salad with Yogurt?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Baked Zucchini Salad with Yogurt Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baked Zucchini Salad with Yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Baked Zucchini Salad with Yogurt Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked Zucchini Salad with Yogurt Fat Profile
SATURATED
1.89g
MONOUNSATURATED
4.23g
POLYUNSATURATED
0.76g
Omega 6:3 ratio 9.7:1
Above the ideal 4:1 (9.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.