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Cretan zucchini spread Calories
Yogurt, cheese and walnut zucchini spread
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Cretan zucchini spread (30 g) has 41 calories. That works out to 137 calories per 100 g. It contains 1.5 g of carbs, 1.6 g of protein, 3.3 g of fat and 0.4 g of fiber. Its 0 mg of Copper covers 5% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Cretan zucchini spread Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
41
KCAL / 30G
Carbs
1.5g
· 1% DV
Protein
1.6g
· 3% DV
Fat
3.3g
· 4% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 14% · Protein 15% · Fat 71%
Cretan zucchini spread nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 41 kcal | |
| Total fat | 3.3 g | 4% |
| Saturated fat | 0.79 g | 4% |
| Trans fat | 0 g | |
| Sodium | 95 mg | 4% |
| Total carbohydrate | 1.5 g | 1% |
| Fiber | 0.4 g | 1% |
| Protein | 1.6 g | 3% |
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 2 Tablespoons of Cretan zucchini spread?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 41 kcal |
| 1 tablespoon (small) | 15 g | 21 kcal |
| 3 tablespoon (large) | 45 g | 62 kcal |
| 0.25 cup (quarter) | 60 g | 82 kcal |
| 1 serving (medium) | 75 g | 103 kcal |
| 100 g | 100 g | 137 kcal |
| ½ cup (half) | 120 g | 164 kcal |
| 1 serving (large) | 120 g | 164 kcal |
| 1 pack (whole) | 200 g | 274 kcal |
Calculated from 137 calories per 100 g.
Frequently Asked Questions About Cretan zucchini spread
What is Cretan zucchini spread?
Cretan zucchini spread is a chilled meze-style dip made with zucchini, yogurt, cheese and walnuts. Recipes vary, but it is usually served as part of a shared spread or alongside bread rather than as a hot vegetable dish.
How do you make Cretan zucchini spread?
Cook grated zucchini until tender, let it cool, then squeeze out excess liquid. Mix it with yogurt, crumbled cheese and chopped walnuts, and chill before serving. Removing the zucchini’s water is the key step for a thick spread.
Is the zucchini in Cretan zucchini spread cooked?
Yes, the zucchini in Cretan zucchini spread is generally cooked before it is mixed with the dairy ingredients. Cooking softens its texture and mellows its flavor; cool it fully first so it does not loosen the yogurt mixture.
What cheese is used in Cretan zucchini spread?
Cretan zucchini spread is commonly made with a salty, crumbly cheese, though the exact cheese varies by recipe. Taste the mixture before adding extra salt, since the cheese can provide plenty; a softer cheese will make the spread creamier.
Why is my Cretan zucchini spread watery?
Cretan zucchini spread turns watery when the cooked zucchini has not been drained well or the yogurt is too thin. Squeeze the zucchini after cooking and use thick or strained yogurt; chilling the finished spread also helps it firm up.
What do you serve with Cretan zucchini spread?
Serve Cretan zucchini spread cold with toasted bread, pita or crackers, or include it in a table of small dishes. Its creamy, tangy flavor also works alongside grilled vegetables and other Mediterranean-style appetizers.
Can you make Cretan zucchini spread without walnuts?
Yes, you can leave walnuts out of Cretan zucchini spread if you prefer a smoother texture or need to avoid them. The spread will lose some crunch, so you can add fresh herbs or a little extra crumbled cheese for texture.
Can Cretan zucchini spread be frozen?
No, freezing Cretan zucchini spread is not recommended. Yogurt and cheese can separate as it thaws, while the zucchini may release water and turn the mixture grainy; make a fresh batch and keep it chilled instead.
How long does Cretan zucchini spread last in the fridge?
Cretan zucchini spread keeps for about 2–3 days in a covered container in the refrigerator. Because it contains yogurt and cheese, return it to the fridge promptly after serving and avoid leaving it out for an extended time.
Is Cretan zucchini spread served hot or cold?
Cretan zucchini spread is served cold, after the cooked zucchini has cooled and the ingredients have been mixed. Chilling it briefly lets the flavors come together; add a finishing drizzle of olive oil just before serving if desired.
Cretan zucchini spread Vitamins & Minerals
Vitamins
B2
0.06mg · 5% DV
B12
0.08µg · 3% DV
Vitamin C
3.06mg · 3% DV
Vitamin E
0.43mg · 3% DV
Minerals
Copper
0.05mg · 6% DV
Phosphorus
36mg · 5% DV
Sodium
95mg · 4% DV
Calcium
40mg · 4% DV
Potassium ⭐
62mg · 2% DV
Cretan zucchini spread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cretan zucchini spread
To burn the 41 calories in 2 tablespoon (medium) (30 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 Cretan zucchini spread?
Cretan zucchini spread is a Cretan-inspired meze made by combining zucchini with yogurt, cheese and walnuts, often with olive oil and herbs. Recipes vary, but the result is usually creamy with a little texture from the zucchini and nuts, and a gently tangy, savoury flavour. Serve it chilled or at room temperature with bread, crackers or sliced vegetables; it also works as part of a mezze spread alongside olives and other dips. The cheese and walnuts give it a richer nutritional profile than a vegetable-only dip: it provides 5.3 g of protein per 100 g, while much of its energy comes from fat. Drain the zucchini well for a thicker, less watery spread.
How Nutritious Is Cretan zucchini spread?
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 Cretan zucchini spread 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 Cretan zucchini spread Contain Allergens?
Contains these allergens:
Which Diets Is Cretan zucchini spread 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
Cretan zucchini spread Fat Profile
SATURATED
0.79g
MONOUNSATURATED
1.66g
POLYUNSATURATED
0.52g
Omega 6:3 ratio 11.7:1
Above the ideal 4:1 (11.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.