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Guatemala zucchini mint salad Calories
Refreshing, low-calorie, rich in fiber and vitamins
In season: Summer · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Guatemala zucchini mint salad (120 g) has 46 calories. That works out to 38 calories per 100 g. It contains 7.4 g of carbs, 1.6 g of protein, 1.3 g of fat and 2 g of fiber. Its 45.6 µg of Vitamin K covers 38% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Guatemala zucchini mint salad Nutrition Facts
Selected: 1 cup (medium) · 120 g
46
KCAL / 120G
Carbs
7.4g
· 3% DV
Protein
1.6g
· 3% DV
Fat
1.3g
· 2% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 13% · Fat 25%
Guatemala zucchini mint salad nutrition facts table · 1 cup (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 46 kcal | |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.23 g | 1% |
| Trans fat | 0 g | |
| Sodium | 8.4 mg | 0% |
| Total carbohydrate | 7.4 g | 3% |
| Fiber | 2 g | 7% |
| Protein | 1.6 g | 3% |
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 Cup of Guatemala zucchini mint salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 120 g | 46 kcal |
| ½ cup (small) | 60 g | 23 kcal |
| 100 g | 100 g | 38 kcal |
| 1 piece (medium) | 100 g | 38 kcal |
| 1 serving (medium) | 150 g | 57 kcal |
| 1 cup (large) | 180 g | 68 kcal |
| 1 serving (large) | 220 g | 84 kcal |
| 1 bottle (large) | 250 g | 95 kcal |
Calculated from 38 calories per 100 g.
Frequently Asked Questions About Guatemala zucchini mint salad
How do you make Guatemala zucchini mint salad?
Make Guatemala zucchini mint salad by thinly slicing zucchini and tossing it with fresh mint, lemon juice, olive oil, salt, and pepper. Serve it raw for a crisp texture, or briefly cook and cool the zucchini first for a softer salad.
Should the zucchini in Guatemala zucchini mint salad be raw or cooked?
Either works in Guatemala zucchini mint salad. Raw slices stay crisp, while briefly sautéed or blanched zucchini makes the salad softer and mellower. If you cook it, cool and drain the zucchini before adding the dressing so the salad does not become watery.
Do you peel zucchini for Guatemala zucchini mint salad?
Usually, no: the skin can stay on in Guatemala zucchini mint salad. Wash the zucchini well and trim the ends; the skin helps thin slices hold their shape. Peel it only if the skin is tough or damaged.
What dressing goes with Guatemala zucchini mint salad?
A lemon-and-olive-oil dressing suits Guatemala zucchini mint salad and lets the mint come through. Add salt and black pepper, and use a little garlic if you want a sharper flavor. Dress the salad shortly before serving to keep it from turning watery.
Is Guatemala zucchini mint salad actually a traditional Guatemalan dish?
The name alone does not establish Guatemala zucchini mint salad as a traditional Guatemalan dish. It may refer to a particular recipe or recipe style; confirming a traditional origin would require a reliable source documenting it in Guatemalan cooking.
Can you make Guatemala zucchini mint salad ahead of time?
Yes, you can prepare Guatemala zucchini mint salad ahead, but store the dressing separately from the sliced zucchini. Combine them shortly before serving for a fresher texture; refrigerate the prepared ingredients in a covered container.
What should you serve with Guatemala zucchini mint salad?
Guatemala zucchini mint salad pairs well with grilled fish, chicken, or other vegetables. For a more substantial plant-based meal, serve it with chickpeas or lentils; keep the dressing light if the main dish is already rich.
Can you use dried mint in Guatemala zucchini mint salad?
Yes, dried mint works in Guatemala zucchini mint salad, though its flavor is more concentrated and less fresh-tasting. Start with a small amount, taste, and adjust. If using fresh mint, add the leaves close to serving time for the brightest flavor.
Is Guatemala zucchini mint salad a good choice for weight loss?
Guatemala zucchini mint salad can fit into a weight-loss meal as a light side or part of a larger plate. Its vegetables and fiber add volume, while generous oil, cheese, or a creamy dressing can make the dish more filling and energy-dense.
How do you keep Guatemala zucchini mint salad from getting watery?
Keep Guatemala zucchini mint salad from getting watery by slicing the zucchini shortly before serving and adding the dressing at the end. If you cook the zucchini, drain it well and let it cool; salting it in advance can draw out extra moisture.
Guatemala zucchini mint salad Vitamins & Minerals
Vitamins
Vitamin K
45.6µg · 38% DV
Vitamin C
20.4mg · 23% DV
Vitamin A
132µg · 15% DV
B6
0.16mg · 9% DV
Minerals
Copper
0.08mg · 9% DV
Potassium ⭐
312mg · 9% DV
Manganese
0.16mg · 7% DV
Phosphorus
47mg · 7% DV
Sodium
8.4mg · 0% DV
Guatemala zucchini mint salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Guatemala zucchini mint salad
To burn the 46 calories in 1 cup (medium) (120 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 Guatemala zucchini mint salad?
Guatemala zucchini mint salad brings zucchini together with fresh mint and a light dressing in a Guatemala-inspired salad. The zucchini may be thinly sliced raw or lightly cooked and cooled; mint adds a clean, fragrant note. A simple dressing of citrus or vinegar and a little oil lets the vegetables remain the focus.
Serve it chilled or at room temperature alongside grilled fish, meat or vegetables, or as a fresh addition to a summer meal. At about 38 calories per 100 g, it is a light choice, with zucchini contributing fibre and vitamins. For a more filling plate, add chickpeas or beans; keeping the dressing modest preserves its fresh, light character.
How Nutritious Is Guatemala zucchini mint 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.
Is Guatemala zucchini mint 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 Guatemala zucchini mint salad Contain Allergens?
No known major allergens
Which Diets Is Guatemala zucchini mint 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
— Not suitable
Low FODMAP
— Not suitable
Guatemala zucchini mint salad Fat Profile
SATURATED
0.23g
MONOUNSATURATED
0.16g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.