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Cottage Cheese Zucchini Wrap Calories
Protein-rich, low-carbohydrate
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Cottage Cheese Zucchini Wrap (180 g) has 148 calories. That works out to 82 calories per 100 g. It contains 7 g of carbs, 16.4 g of protein, 6.1 g of fat and 1.3 g of fiber. Its 261 mg of Phosphorus covers 37% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Cottage Cheese Zucchini Wrap Nutrition Facts
Selected: 1 piece (medium) · 180 g
148
KCAL / 180G
Carbs
7g
· 3% DV
Protein
16.4g
· 33% DV
Fat
6.1g
· 8% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 19% · Protein 44% · Fat 37%
Cottage Cheese Zucchini Wrap nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 148 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 3.69 g | 18% |
| Trans fat | 0.04 g | |
| Sodium | 468 mg | 20% |
| Total carbohydrate | 7 g | 3% |
| Fiber | 1.3 g | 5% |
| Protein | 16.4 g | 33% |
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 Medium Cottage Cheese Zucchini Wrap?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 148 kcal |
| 100 g | 100 g | 82 kcal |
| 1 piece (small) | 100 g | 82 kcal |
| 1 cup (shredded) | 130 g | 107 kcal |
| 1 serving (small) | 150 g | 123 kcal |
| 1 cup (diced) | 170 g | 139 kcal |
| 1 serving (large) | 220 g | 180 kcal |
| 1 piece (large) | 250 g | 205 kcal |
| 1 piece (jumbo) | 320 g | 262 kcal |
Calculated from 82 calories per 100 g.
Frequently Asked Questions About Cottage Cheese Zucchini Wrap
What is a Cottage Cheese Zucchini Wrap?
A Cottage Cheese Zucchini Wrap is a savory wrap made with a cooked zucchini-based sheet and a cottage cheese filling. Recipes vary: some bind the zucchini with egg, while herbs and seasonings add flavor to the filling.
How do you make a Cottage Cheese Zucchini Wrap?
To make a Cottage Cheese Zucchini Wrap, grate the zucchini, squeeze out excess liquid, and mix it with the binder and seasonings in your recipe. Bake or pan-cook it into a thin sheet, let it set, add cottage cheese, and roll.
How do you keep a Cottage Cheese Zucchini Wrap from cracking?
For a Cottage Cheese Zucchini Wrap that rolls without cracking, remove as much moisture as possible from the grated zucchini and cook the sheet until it holds together. Let it cool until flexible, then roll it gently rather than filling it heavily.
Can you make a Cottage Cheese Zucchini Wrap without eggs?
Yes, you can make a Cottage Cheese Zucchini Wrap without eggs, but the zucchini sheet may be more fragile. Use a recipe with a suitable binder, such as ground flax mixed with water, and squeeze the zucchini especially well before cooking.
Should you squeeze the zucchini for a Cottage Cheese Zucchini Wrap?
Yes, squeeze the grated zucchini well before making a Cottage Cheese Zucchini Wrap. Zucchini releases a lot of water as it cooks, and leaving that liquid in the mixture can make the wrap soggy and difficult to lift or roll.
Can you make a Cottage Cheese Zucchini Wrap in an air fryer?
Yes, a Cottage Cheese Zucchini Wrap can be cooked in an air fryer if the zucchini mixture is spread in a thin, even layer on a suitable liner. Check that the center is set before lifting it, since cooking time varies with the appliance and thickness.
What herbs go well in a Cottage Cheese Zucchini Wrap?
Dill, parsley, chives, and black pepper pair well with the cottage cheese in a Cottage Cheese Zucchini Wrap. Add fresh herbs to the filling rather than the zucchini sheet if you want their flavor to stay bright.
Can you use frozen zucchini in a Cottage Cheese Zucchini Wrap?
Yes, you can use frozen zucchini in a Cottage Cheese Zucchini Wrap after thawing it completely and squeezing out the liquid. Frozen zucchini tends to be softer than fresh, so the cooked sheet may be less firm and harder to roll.
How should you store a Cottage Cheese Zucchini Wrap?
Store a Cottage Cheese Zucchini Wrap in a sealed container in the refrigerator and eat it within 3–4 days. For the best texture, keep the cooked zucchini sheet and cottage cheese filling separate until you are ready to serve.
Can you freeze a Cottage Cheese Zucchini Wrap?
Yes, you can freeze a Cottage Cheese Zucchini Wrap, although thawing may make the zucchini sheet watery or soft. Wrap portions individually, thaw them in the refrigerator, and briefly warm them in a pan if you prefer to serve them warm.
Cottage Cheese Zucchini Wrap Vitamins & Minerals
Vitamins
B2
0.38mg · 29% DV
B12
0.65µg · 27% DV
Vitamin C
12.96mg · 14% DV
B5
0.58mg · 12% DV
Minerals
Phosphorus
261mg · 37% DV
Selenium
15µg · 27% DV
Sodium
468mg · 20% DV
Calcium
180mg · 18% DV
Potassium ⭐
369mg · 11% DV
Cottage Cheese Zucchini Wrap Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cottage Cheese Zucchini Wrap
To burn the 148 calories in 1 piece (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 Cottage Cheese Zucchini Wrap?
The cottage cheese zucchini wrap is a Turkish-style wrap made with a thin zucchini layer and a filling of lor, a mild, fresh whey cheese. Lor is similar in use to cottage cheese, though it is a distinct Turkish cheese; it is often eaten at breakfast or used in savoury cooking.
Tender zucchini and softly textured lor make a mild, fresh-tasting wrap that works for breakfast, a light lunch or a snack. It is relatively high in protein and low in carbohydrates, so it can suit a lighter meal; serve it with tomatoes or leafy greens, or add a little yoghurt on the side.
How Nutritious Is Cottage Cheese Zucchini Wrap?
Nutrient density
High
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 Cottage Cheese Zucchini Wrap 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 Cottage Cheese Zucchini Wrap Contain Allergens?
Contains these allergens:
Which Diets Is Cottage Cheese Zucchini Wrap 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
Cottage Cheese Zucchini Wrap Fat Profile
SATURATED
3.69g
MONOUNSATURATED
1.58g
POLYUNSATURATED
0.29g
Omega 6:3 ratio 4.4:1
Above the ideal 4:1 (4.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.