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Cucumber zucchini strained yogurt dip Calories
Protein- and calcium-containing yogurt dip
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Cucumber zucchini strained yogurt dip has 105 calories. It contains 5.2 g of carbs, 7.4 g of protein, 6.1 g of fat and 0.6 g of fiber. Its 0.4 µg of B12 covers 18% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Cucumber zucchini strained yogurt dip Nutrition Facts
Selected: 100 g
105
KCAL / 100G
Carbs
5.2g
· 2% DV
Protein
7.4g
· 15% DV
Fat
6.1g
· 8% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 20% · Protein 28% · Fat 52%
Cucumber zucchini strained yogurt dip nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 105 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 3.65 g | 18% |
| Trans fat | 0.12 g | |
| Sodium | 75 mg | 3% |
| Total carbohydrate | 5.2 g | 2% |
| Fiber | 0.6 g | 2% |
| Protein | 7.4 g | 15% |
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 Cucumber zucchini strained yogurt dip?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 105 kcal |
| 2 tablespoon (small) | 30 g | 32 kcal |
| 4 tablespoon (medium) | 60 g | 63 kcal |
| 100 g | 100 g | 105 kcal |
| 1 cup (large) | 180 g | 189 kcal |
| 1 pack (medium) | 200 g | 210 kcal |
| 1 cup (extra large) | 250 g | 263 kcal |
Calculated from 105 calories per 100 g.
Frequently Asked Questions About Cucumber zucchini strained yogurt dip
How do you make cucumber zucchini strained yogurt dip?
Grate the cucumber and zucchini, then squeeze out their excess liquid. Stir them into strained yogurt with garlic, salt, olive oil, and herbs such as dill or mint. Chill the dip before serving so the flavors can meld, and adjust the seasoning at the end.
Does cucumber zucchini strained yogurt dip use raw or cooked zucchini?
Either works, but raw grated zucchini is the quickest option and gives the dip a fresh texture. For a softer, milder flavor, sauté the zucchini briefly and let it cool completely before mixing it into the yogurt.
How do you stop cucumber zucchini strained yogurt dip from becoming watery?
Squeeze as much liquid as possible from both grated vegetables before mixing them with the yogurt. If preparing the dip ahead, add salt closer to serving time, since salt draws moisture out of the vegetables and can loosen the texture.
Is cucumber zucchini strained yogurt dip the same as tzatziki?
No. Both combine cucumber and yogurt, but cucumber zucchini strained yogurt dip also includes zucchini and uses thick strained yogurt for a spoonable consistency. Tzatziki commonly has cucumber, garlic, and herbs, and is often looser, depending on the recipe.
What should you serve with cucumber zucchini strained yogurt dip?
Serve cucumber zucchini strained yogurt dip with grilled vegetables, kebabs, or bread as part of a mezze spread. Its cool, tangy yogurt pairs especially well with warm or spiced dishes, while fresh herbs make it fit naturally alongside other dips.
Can you make cucumber zucchini strained yogurt dip ahead of time?
Yes. Make it ahead and keep it covered in the refrigerator; resting helps the garlic and herbs flavor the yogurt. Squeeze the vegetables well first, then stir the dip before serving and drain off any liquid that collects.
What herbs go best in cucumber zucchini strained yogurt dip?
Dill and mint are both good choices for cucumber zucchini strained yogurt dip. Dill gives it a fresh, savory flavor, while mint makes it especially refreshing. Use one or a small amount of both so the herbs do not overpower the yogurt and vegetables.
Can you use Greek yogurt in cucumber zucchini strained yogurt dip?
Yes. Thick Greek yogurt can stand in for strained yogurt in cucumber zucchini strained yogurt dip. If your yogurt is thinner, drain it first; otherwise, the moisture released by the cucumber and zucchini can make the finished dip runny.
How long does cucumber zucchini strained yogurt dip keep in the fridge?
Keep cucumber zucchini strained yogurt dip covered and refrigerated, and eat it while it is fresh. The grated vegetables can release water as it sits, so stir before serving. Discard it if it has an unusual smell or a noticeable change in appearance.
Can you serve cucumber zucchini strained yogurt dip warm?
It is usually served chilled or cool, which keeps the yogurt dip refreshing. If you cook the zucchini first, let it cool fully before combining it with the yogurt; adding it hot can make the dip loose and affect its texture.
Cucumber zucchini strained yogurt dip Vitamins & Minerals
Vitamins
B12
0.42µg · 18% DV
B2
0.2mg · 15% DV
B5
0.42mg · 8% DV
Biotin
2.1µg · 7% DV
Minerals
Phosphorus
119mg · 17% DV
Calcium
145mg · 14% DV
Iodine
18µg · 12% DV
Selenium
5.1µg · 9% DV
Potassium ⭐
185mg · 5% DV
Sodium
75mg · 3% DV
Cucumber zucchini strained yogurt dip Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cucumber zucchini strained yogurt dip
To burn the 105 calories in 100 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 Cucumber zucchini strained yogurt dip?
Cucumber zucchini strained yogurt dip brings thick, tangy strained yogurt together with cucumber and zucchini for a cool, creamy meze. The vegetables keep the flavour fresh and add a little texture, while the yogurt gives the dip its rich, spoonable body. It’s an easy Turkish-style dish to make at home.
Serve it chilled alongside grilled food or as part of a spread with bread and other small plates; it’s especially welcome in warm weather. Yogurt makes it a source of protein and calcium, with 7.4 g of protein per 100 g. For a lighter dip, go easy on any added oil and serve it with sliced vegetables.
How Nutritious Is Cucumber zucchini strained yogurt dip?
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 Cucumber zucchini strained yogurt dip 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 Cucumber zucchini strained yogurt dip Contain Allergens?
Contains these allergens:
Which Diets Is Cucumber zucchini strained yogurt dip 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
Cucumber zucchini strained yogurt dip Fat Profile
SATURATED
3.65g
MONOUNSATURATED
1.55g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.