Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Fat-free zucchini tarator Calories
Light, fat-free yogurt zucchini dip
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Fat-free zucchini tarator (150 g) has 63 calories. That works out to 42 calories per 100 g. It contains 8.4 g of carbs, 6.3 g of protein, 0.5 g of fat and 1.2 g of fiber. Its 162 mg of Phosphorus covers 23% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Fat-free zucchini tarator Nutrition Facts
Selected: 1 serving (medium) · 150 g
63
KCAL / 150G
Carbs
8.4g
· 3% DV
Protein
6.3g
· 13% DV
Fat
0.5g
· 1% 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 53% · Protein 40% · Fat 7%
Fat-free zucchini tarator nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 63 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.18 g | 1% |
| Trans fat | 0 g | |
| Sodium | 83 mg | 4% |
| Total carbohydrate | 8.4 g | 3% |
| Fiber | 1.2 g | 4% |
| Protein | 6.3 g | 13% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Fat-free zucchini tarator?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 63 kcal |
| 2 tablespoon (small) | 30 g | 13 kcal |
| 4 tablespoon (medium) | 60 g | 25 kcal |
| 100 g | 100 g | 42 kcal |
| ½ cup (small) | 120 g | 50 kcal |
| 1 cup (large) | 240 g | 101 kcal |
| 1 serving (large) | 300 g | 126 kcal |
Calculated from 42 calories per 100 g.
Frequently Asked Questions About Fat-free zucchini tarator
What is fat-free zucchini tarator?
Fat-free zucchini tarator is a Turkish-style cold dip made with cooked zucchini and yogurt, usually seasoned with garlic. It is served as a meze or side dish; versions may add herbs or walnuts.
How do you make fat-free zucchini tarator?
Make fat-free zucchini tarator by cooking grated zucchini without added oil, draining it well, and mixing it with yogurt once cool. Garlic and dill are common additions; use thick yogurt for a scoopable dip.
Is zucchini cooked or raw in fat-free zucchini tarator?
The zucchini in fat-free zucchini tarator is usually cooked, not raw. Grated zucchini can be softened in a nonstick pan without oil or steamed, then cooled before it is mixed with yogurt.
How do you keep fat-free zucchini tarator from getting watery?
Drain and cool the cooked zucchini thoroughly before making fat-free zucchini tarator. If it still releases liquid, gently squeeze it in a clean towel and use thick or strained yogurt.
How is fat-free zucchini tarator different from tzatziki?
Fat-free zucchini tarator usually uses cooked zucchini, while tzatziki is commonly made with raw cucumber. Both combine yogurt and garlic, but the cooked zucchini gives tarator a softer texture and a different flavor.
Can you make fat-free zucchini tarator ahead of time?
Yes, fat-free zucchini tarator can be made ahead and kept covered in the refrigerator for about two days. Stir it before serving, since a little liquid may separate from the yogurt while it rests.
What yogurt is best for fat-free zucchini tarator?
Thick plain yogurt works best for fat-free zucchini tarator because it keeps the dip from becoming runny. Strained yogurt makes it especially creamy; if using regular yogurt, drain off some of its liquid first.
What do you serve with fat-free zucchini tarator?
Serve fat-free zucchini tarator chilled as a meze, alongside grilled meat or vegetables, or with pita and other flatbreads. It also works as a dip for raw vegetable sticks.
Does fat-free zucchini tarator contain oil?
Fat-free zucchini tarator is made without added oil when the zucchini is steamed or cooked in a nonstick pan. The yogurt can still contribute a small amount of naturally occurring fat, so “fat-free” here describes the preparation style.
Can you freeze fat-free zucchini tarator?
Freezing fat-free zucchini tarator is not recommended. Yogurt can separate and turn grainy after thawing, while the zucchini may release extra water; make a fresh batch instead for a better texture.
Fat-free zucchini tarator Vitamins & Minerals
Vitamins
B2
0.24mg · 18% DV
Vitamin C
13.8mg · 15% DV
B12
0.27µg · 11% DV
B6
0.17mg · 10% DV
Minerals
Phosphorus
162mg · 23% DV
Iodine
30µg · 20% DV
Calcium
177mg · 18% DV
Copper
0.09mg · 10% DV
Potassium ⭐
308mg · 9% DV
Sodium
83mg · 4% DV
Fat-free zucchini tarator Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fat-free zucchini tarator
To burn the 63 calories in 1 serving (medium) (150 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 Fat-free zucchini tarator?
Fat-free zucchini tarator is a Turkish yogurt dip made by softening grated zucchini, then mixing it with yogurt and garlic; some cooks add dill. Leaving out the oil keeps the mixture light while preserving its cool, creamy character.
It is commonly served as a meze alongside grilled foods, or with bread as part of a shared table. For English-speaking home cooks, it also works well as a refreshing dip with raw vegetables or alongside roasted dishes. Zucchini gives it a mild, fresh taste, while the yogurt adds tang and some protein. At 42 calories per 100 g, it makes a lighter alternative to richer creamy dips; add dill or a little lemon for extra freshness.
How Nutritious Is Fat-free zucchini tarator?
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 Fat-free zucchini tarator 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 Fat-free zucchini tarator Contain Allergens?
Contains these allergens:
Which Diets Is Fat-free zucchini tarator 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
Fat-free zucchini tarator Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
Compare Fat-free zucchini tarator
Foods Similar to Fat-free zucchini tarator
Have another question about Fat-free zucchini tarator?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.