1 serving (medium) of Carrot Zucchini Tarator (120 g) has 90 calories. That works out to 75 calories per 100 g. It contains 8.6 g of carbs, 3.1 g of protein, 4.4 g of fat and 2.4 g of fiber. Its 576 µg of Vitamin A covers 64% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Carrot Zucchini Tarator?

Carrot Zucchini Tarator is a Turkish-style meze made with grated carrot and zucchini folded into yogurt. The vegetables are often briefly cooked until tender, then mixed with garlic; some versions include walnuts for extra crunch. Recipes vary, so the vegetables may be more or less prominent and the mixture can be thick or softly creamy.

It is usually served chilled as part of a meze spread, alongside grilled meat or other dishes, and is good with bread for scooping. The yogurt makes it creamy and tangy, while the vegetables give it a fresh, lightly sweet character. It offers some fibre—2 g per 100 g—and works well as a refreshing side. For a lighter version, use less oil and plain yogurt rather than a richer, strained one.

Carrot Zucchini Tarator Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

7.2g

· 3% DV

Protein

2.6g

· 5% DV

Fat

3.7g

· 5% DV

Fiber

· 7% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 40% · Protein 14% · Fat 46%

Carrot Zucchini Tarator Vitamins & Minerals

Vitamins

Vitamin A

480µg · 53% DV

Vitamin C

7.5mg · 8% DV

0.09mg · 7% DV

0.35mg · 7% DV

Minerals

Calcium

65mg · 7% DV

Phosphorus

52mg · 7% DV

Iron

1mg · 6% DV

Potassium ⭐

210mg · 6% DV

How Nutritious Is Carrot Zucchini Tarator?

Nutrient density

Medium

55/ 100

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

46/ 100

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.

Carrot Zucchini Tarator Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

2.5

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Carrot Zucchini Tarator

To burn the 75 calories in 100 g:

🚶

19min

Walking (5 km/h)

🏃

8min

Running (8 km/h)

🚴

10min

Cycling

🏊

9min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Carrot Zucchini Tarator 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 Carrot Zucchini Tarator Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Carrot Zucchini Tarator 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

Carrot Zucchini Tarator Fat Profile

SATURATED

2.1g

MONOUNSATURATED

POLYUNSATURATED

0.15g

⚖️

Omega 6:3 ratio 3:1

Below the ideal 4:1 — a good omega balance.

Compare Carrot Zucchini Tarator

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Foods Similar to Carrot Zucchini Tarator

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

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31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

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Arugula

25 kcal

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Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Carrot Zucchini Tarator

What is Carrot Zucchini Tarator?

Carrot Zucchini Tarator is a chilled Turkish meze made with grated carrot and zucchini mixed into yogurt, often with garlic and walnuts. The vegetables are commonly sautéed first, giving the dip a softer texture than a raw vegetable salad.

How do you make Carrot Zucchini Tarator?

To make Carrot Zucchini Tarator, grate the carrot and zucchini, sauté them separately until tender, then drain and cool the zucchini. Mix the cooled vegetables with garlic and thick yogurt, fold in walnuts, and serve chilled.

Does zucchini need to be cooked for Carrot Zucchini Tarator?

Usually, yes: zucchini for Carrot Zucchini Tarator is grated and briefly sautéed to soften it and remove excess moisture. Cool it before adding yogurt so the mixture stays creamy rather than turning warm and runny.

How do you stop Carrot Zucchini Tarator from becoming watery?

Drain the sautéed zucchini well and let it cool completely before mixing it into Carrot Zucchini Tarator. Thick yogurt also helps; if the mixture loosens after chilling, stir it before serving and drain off any pooled liquid.

Can you make Carrot Zucchini Tarator ahead of time?

Yes, you can prepare Carrot Zucchini Tarator ahead and keep it covered in the refrigerator. Cool the vegetables before mixing them with yogurt, and stir the meze before serving because the vegetables may release a little liquid as it sits.

What do you serve with Carrot Zucchini Tarator?

Carrot Zucchini Tarator works as a Turkish meze alongside grilled meat, fish, or other small dishes. Serve it chilled with bread or flatbread, or add it to a spread of dips and salads.

Can you use Greek yogurt in Carrot Zucchini Tarator?

Yes, Greek yogurt works well in Carrot Zucchini Tarator because its thick texture helps the meze hold together. If it is especially dense, loosen it with a small spoonful of yogurt rather than adding water.

Are walnuts necessary in Carrot Zucchini Tarator?

No, walnuts are not essential to Carrot Zucchini Tarator. They are a common addition for crunch and flavor, but you can leave them out or scatter them on top so diners can choose whether to include them.

Is Carrot Zucchini Tarator the same as tzatziki?

No, Carrot Zucchini Tarator is not the same as tzatziki. Tarator features carrot and usually sautéed zucchini, while tzatziki is typically made with cucumber, yogurt, and herbs; their textures and flavors are different.

Can you eat the zucchini skin in Carrot Zucchini Tarator?

Yes, zucchini skin is fine to eat in Carrot Zucchini Tarator. Wash the zucchini and grate it with the skin on; peel it only if the skin is damaged or unusually tough.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 29, 2026