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Girit zucchini with yogurt Calories
Light zucchini and yogurt meze
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Girit zucchini with yogurt (150 g) has 93 calories. That works out to 62 calories per 100 g. It contains 6.8 g of carbs, 4.7 g of protein, 5.6 g of fat and 1.7 g of fiber. Its 0.2 mg of B2 covers 18% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Girit zucchini with yogurt Nutrition Facts
Selected: 1 serving (medium) · 150 g
93
KCAL / 150G
Carbs
6.8g
· 2% DV
Protein
4.7g
· 9% DV
Fat
5.6g
· 7% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 28% · Protein 20% · Fat 52%
Girit zucchini with yogurt nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 93 kcal | |
| Total fat | 5.6 g | 7% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0 g | |
| Sodium | 218 mg | 9% |
| Total carbohydrate | 6.8 g | 2% |
| Fiber | 1.7 g | 6% |
| Protein | 4.7 g | 9% |
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 Girit zucchini with yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 93 kcal |
| 2 tablespoon (small) | 30 g | 19 kcal |
| 4 tablespoon (medium) | 60 g | 37 kcal |
| 100 g | 100 g | 62 kcal |
| ½ cup (small) | 100 g | 62 kcal |
| 1 cup (large) | 200 g | 124 kcal |
| 1 serving (large) | 250 g | 155 kcal |
| 1 piece (whole) | 300 g | 186 kcal |
Calculated from 62 calories per 100 g.
Frequently Asked Questions About Girit zucchini with yogurt
What is Girit zucchini with yogurt?
Girit zucchini with yogurt is a Turkish-style meze made from cooked zucchini combined with yogurt. Recipes vary: some use grated zucchini, while others use small pieces, and garlic, dill or olive oil may be added for extra flavor.
How do you make Girit zucchini with yogurt?
Cook grated or chopped zucchini until tender, then let it cool before mixing it with yogurt. Add garlic, dill or olive oil if you like. Cooling the zucchini first helps keep the yogurt smooth rather than warm and runny.
Is Girit zucchini with yogurt served hot or cold?
Girit zucchini with yogurt is usually served cold or chilled as a meze. The zucchini itself is cooked, but it should cool before you stir in the yogurt; serving it cold also lets the flavors come together.
Is Girit zucchini a special kind of zucchini?
Not necessarily. In Girit zucchini with yogurt, “Girit” commonly refers to the dish’s style or association with Cretan-inspired cooking, rather than a specific zucchini variety. Ordinary zucchini can be used in many versions of the recipe.
Why does Girit zucchini with yogurt turn watery?
Girit zucchini with yogurt can turn watery when the cooked zucchini releases liquid or the yogurt is thin. Drain the zucchini after cooking, allow it to cool, and use thick yogurt to help the meze hold its texture.
Does Girit zucchini with yogurt taste like tzatziki?
They share yogurt and sometimes garlic, but Girit zucchini with yogurt is not simply tzatziki. The zucchini is cooked, giving this meze a softer texture and a cooked vegetable flavor rather than tzatziki’s usual fresh, crunchy cucumber.
Can you use Greek yogurt in Girit zucchini with yogurt?
Yes, thick Greek-style yogurt works well in Girit zucchini with yogurt. Its thicker texture can help prevent the meze from becoming watery. Stir it into the zucchini only after the zucchini has cooled.
What should you serve with Girit zucchini with yogurt?
Serve Girit zucchini with yogurt as part of a meze spread, alongside bread, olives or other small dishes. It also pairs well with grilled vegetables or meat, where its cool, tangy yogurt complements warmer, savory foods.
Can you make Girit zucchini with yogurt ahead of time?
Yes, you can prepare Girit zucchini with yogurt ahead and keep it covered in the refrigerator. The zucchini should be fully cool before you mix it with yogurt. Stir before serving, since a little liquid may collect as it rests.
How should you store leftover Girit zucchini with yogurt?
Store leftover Girit zucchini with yogurt in a covered container in the refrigerator, rather than leaving it at room temperature. The zucchini may release liquid during storage, so stir it before serving and discard it if its smell or appearance changes.
Girit zucchini with yogurt Vitamins & Minerals
Vitamins
B2
0.24mg · 18% DV
Vitamin C
14.25mg · 16% DV
B12
0.27µg · 11% DV
B6
0.18mg · 11% DV
Minerals
Phosphorus
116mg · 17% DV
Calcium
144mg · 14% DV
Iodine
18µg · 12% DV
Potassium ⭐
353mg · 10% DV
Sodium
218mg · 9% DV
Girit zucchini with yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Girit zucchini with yogurt
To burn the 93 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 Girit zucchini with yogurt?
Girit zucchini with yogurt is a Turkish meze inspired by Cretan cooking, made by combining cooked zucchini with yogurt. Garlic, herbs such as dill and a little olive oil are common additions, though home recipes vary. It is usually served cool, alongside grilled food or as part of a spread of small dishes; it also makes an easy light lunch with bread and salad. The zucchini keeps the dish light and vegetable-forward, while yogurt contributes some protein. For a less rich version, use a modest amount of oil and serve it with fresh vegetables or other simple mezze.
How Nutritious Is Girit zucchini with yogurt?
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 Girit zucchini with yogurt 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 Girit zucchini with yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Girit zucchini with yogurt 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
Girit zucchini with yogurt Fat Profile
SATURATED
1.2g
MONOUNSATURATED
3.08g
POLYUNSATURATED
0.65g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.