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Dill zucchini salad Calories
Light, low-calorie salad with vitamin C
In season: Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (chopped) of Dill zucchini salad (130 g) has 26 calories. That works out to 20 calories per 100 g. It contains 4.6 g of carbs, 1.7 g of protein, 0.4 g of fat and 1.6 g of fiber. Its 23.4 mg of Vitamin C covers 26% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Dill zucchini salad?
Dill zucchini salad is a simple Turkish-style salad made with zucchini and fresh dill. The zucchini may be grated or finely sliced and lightly cooked, then cooled; some home versions include yogurt, while others keep it dairy-free with lemon and a little olive oil.
Served cold, it works as a meze or as a fresh side alongside grilled foods and everyday meals. The zucchini is mild and tender, while dill brings a bright, herbal note. At 20 calories per 100 g, it is a light choice; use the dressing sparingly if you want to keep it especially fresh and low in richness.
Dill zucchini salad Nutrition Facts
Selected: 100 g
20
KCAL / 100G
Carbs
3.5g
· 1% DV
Protein
1.3g
· 3% DV
Fat
0.3g
· 0% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 24% · Fat 12%
Dill zucchini salad Vitamins & Minerals
Vitamins
Vitamin C
18mg · 20% DV
B6
0.17mg · 10% DV
Folate
25µg · 6% DV
B2
0.06mg · 5% DV
Minerals
Potassium ⭐
285mg · 8% DV
Phosphorus
39mg · 6% DV
Magnesium
19mg · 5% DV
Calcium
24mg · 2% DV
How Nutritious Is Dill zucchini salad?
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.
Dill zucchini salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dill zucchini salad
To burn the 20 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.
Is Dill zucchini salad 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 Dill zucchini salad Contain Allergens?
No known major allergens
Which Diets Is Dill zucchini salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Dill zucchini salad Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Dill zucchini salad
What is in dill zucchini salad?
Dill zucchini salad is made with zucchini and fresh dill, then dressed to taste. Some versions use a simple lemon-and-olive-oil dressing, while others mix in yogurt and garlic. The exact ingredients vary, so add the dressing after the zucchini has cooled.
Is dill zucchini salad made with raw or cooked zucchini?
Dill zucchini salad is most often made with cooked zucchini, which is softened by steaming, boiling, or sautéing and then cooled. Raw grated zucchini also works for a crunchier variation, but cooked zucchini is especially common in salads with a creamy dressing.
How do you keep dill zucchini salad from getting watery?
Drain cooked zucchini thoroughly and let it cool before making dill zucchini salad. Avoid overcooking it, and add salt or a yogurt-based dressing shortly before serving. If the dressing itself is runny, strain the yogurt first to help the salad hold its texture.
Does dill zucchini salad usually have yogurt?
Dill zucchini salad can include yogurt, but it does not have to. A creamy version often combines yogurt with garlic and dill, while a lighter, dairy-free version uses olive oil and lemon. Mix yogurt into the zucchini only after it has cooled.
Do you peel zucchini for dill zucchini salad?
You usually do not need to peel zucchini for dill zucchini salad if the skin is tender and clean. Wash it well and leave the peel on for more texture. Peel it if the skin feels tough or if you prefer a softer, more uniform salad.
Can you make dill zucchini salad ahead of time?
Yes, you can prepare dill zucchini salad ahead and refrigerate it in a covered container. For the best texture, cook and chill the zucchini in advance, then add the dressing and fresh dill closer to serving. Do not leave the salad out for an extended time.
What goes well with dill zucchini salad?
Dill zucchini salad pairs well with grilled chicken, fish, meat, or roasted vegetables. It also fits naturally alongside a Mediterranean-style spread or other cold salads. For a more filling meal, serve it with bread, grains, or a substantial protein dish.
Can you make dill zucchini salad without yogurt?
Yes, dill zucchini salad works well without yogurt. Toss cooled zucchini with chopped dill, olive oil, lemon juice, and garlic if you like. For a creamy dairy-free version, use unsweetened plant-based yogurt; add either dressing shortly before serving to limit excess moisture.
Can yellow squash be used in dill zucchini salad?
Yes, yellow summer squash can replace zucchini in dill zucchini salad because it cooks in a similar way and has a mild flavor. Cut it into even pieces and avoid overcooking it, so the salad keeps some shape after you add the dill and dressing.
Can you freeze dill zucchini salad?
Freezing dill zucchini salad is not recommended because thawed zucchini tends to turn soft and release water, and yogurt dressing may separate. Make it fresh or refrigerate leftovers in a sealed container instead; add fresh dill near serving time for a brighter flavor.
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Nutrition data compiled from USDA FoodData Central and scientific sources.