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Contains protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Dried zucchini with yogurt (180 g) has 140 calories. That works out to 78 calories per 100 g. It contains 13 g of carbs, 7.4 g of protein, 6.5 g of fat and 3.2 g of fiber. Its 172.8 mg of Phosphorus covers 25% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
140
KCAL / 180G
Carbs
13g
· 5% DV
Protein
7.4g
· 15% DV
Fat
6.5g
· 8% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 21% · Fat 42%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 140 kcal | |
| Total fat | 6.5 g | 8% |
| Saturated fat | 3.78 g | 19% |
| Trans fat | 0.07 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 13 g | 5% |
| Fiber | 3.2 g | 11% |
| 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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 140 kcal |
| 1 tablespoon (mini) | 20 g | 16 kcal |
| 3 tablespoon (small) | 60 g | 47 kcal |
| 1 piece (half) | 90 g | 70 kcal |
| 100 g | 100 g | 78 kcal |
| 1 cup (medium) | 140 g | 109 kcal |
| 2 piece (whole) | 180 g | 140 kcal |
| 1 serving (large) | 250 g | 195 kcal |
Calculated from 78 calories per 100 g.
Dried zucchini with yogurt is a simple dish made by rehydrating and cooking dried zucchini, then serving it with yogurt. Garlic is a common addition, and the finished dish is often served as a cold side or meze.
Yes, dried zucchini with yogurt fits naturally into a Turkish-style meze spread. It combines a preserved summer vegetable with a cool yogurt dressing, though recipes vary between households and it is not limited to one fixed version.
To rehydrate dried zucchini with yogurt, rinse the dried pieces and soak them in water if they are particularly firm. Then boil until tender, drain thoroughly, let them cool, and mix with yogurt just before serving.
Yes, you can make a similar dish with fresh zucchini, but it will not have the concentrated flavor or chewy texture of dried zucchini. Cook the fresh zucchini until tender, drain it well, cool it, and then add the yogurt.
Plain, unsweetened yogurt works best for dried zucchini with yogurt. Thick yogurt gives the dish a creamier coating, while thinner yogurt makes it looser; strain it first if you want a thicker result.
Dried zucchini with yogurt is usually served cold or at room temperature. Cool the cooked zucchini before adding the yogurt, since mixing yogurt into hot vegetables can make the dressing thin or uneven.
Drain the cooked zucchini very well and allow it to cool before making dried zucchini with yogurt. If the yogurt is thin, strain it first; adding the dressing shortly before serving also helps keep the dish thick.
Yes, garlic is a popular way to season dried zucchini with yogurt. Stir finely grated or crushed garlic into plain yogurt, then taste before adding salt, since the dried zucchini may already have a strong savory flavor.
Dried zucchini with yogurt works well alongside pilaf, grilled meat, or bean dishes, and it can be part of a selection of meze. Its cool, tangy yogurt dressing complements warm, savory mains.
Freezing the finished dried zucchini with yogurt is not ideal because the yogurt can separate and turn watery after thawing. Freeze the cooked zucchini without the yogurt instead, then thaw, drain if needed, and add fresh yogurt.
Vitamins
B2
0.29mg · 22% DV
B12
0.4µg · 17% DV
Biotin
3.78µg · 13% DV
B5
0.5mg · 10% DV
Minerals
Phosphorus
173mg · 25% DV
Calcium
212mg · 21% DV
Sodium
378mg · 16% DV
Potassium ⭐
432mg · 13% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 140 calories in 1 serving (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.
Dried zucchini with yogurt is a home-style dish made by cooking dried zucchini until tender and serving it with yogurt. Drying concentrates the zucchini’s flavour, while the yogurt adds a cool, gently tangy contrast. Recipes vary: the zucchini may be cooked simply or seasoned with onion and a little oil.
In Turkey, it can be served alongside a main course or as part of a spread of vegetable dishes; the yogurt makes it especially refreshing in warm weather. For English-speaking cooks elsewhere, it works well as a side with grilled foods, grains or other Mediterranean-style dishes. The yogurt contributes protein and calcium, and the dish provides 4.1 g of protein per 100 g. Use oil sparingly for a lighter preparation.
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.
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.
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.
Contains these allergens:
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
SATURATED
3.78g
MONOUNSATURATED
1.62g
POLYUNSATURATED
0.38g
Omega 6:3 ratio 6.4:1
Above the ideal 4:1 (6.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.