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Zucchini manti Calories
Dumplings filled with zucchini, served with yogurt and sauce
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Zucchini manti (180 g) has 198 calories. That works out to 110 calories per 100 g. It contains 27.9 g of carbs, 7.6 g of protein, 5.9 g of fat and 3.2 g of fiber. Its 23.4 µg of Vitamin K covers 20% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Zucchini manti Nutrition Facts
Selected: 1 serving (medium) · 180 g
198
KCAL / 180G
Carbs
27.9g
· 10% DV
Protein
7.6g
· 15% DV
Fat
5.9g
· 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 57% · Protein 16% · Fat 27%
Zucchini manti nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | |
| Total fat | 5.9 g | 8% |
| Saturated fat | 1.98 g | 10% |
| Trans fat | 0 g | |
| Sodium | 396 mg | 17% |
| Total carbohydrate | 27.9 g | 10% |
| Fiber | 3.2 g | 11% |
| Protein | 7.6 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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How Many Calories in 1 Serving of Zucchini manti?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 198 kcal |
| 5 piece (small) | 90 g | 99 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (small) | 120 g | 132 kcal |
| 8 piece (medium) | 150 g | 165 kcal |
| 1 cup (medium) | 160 g | 176 kcal |
| 12 piece (large) | 220 g | 242 kcal |
| 1 serving (large) | 250 g | 275 kcal |
| 2 cup (large) | 320 g | 352 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Zucchini manti
What is zucchini manti?
Zucchini manti is a Turkish-style dumpling dish with zucchini filling, usually served with yogurt and a sauce. It brings together dough parcels and a vegetable-based center, rather than the minced-meat filling commonly associated with classic manti.
Where does zucchini manti come from?
Zucchini manti is a Turkish dish inspired by the broader tradition of manti, dumplings found across several cuisines. Recipes vary between households, but the defining version uses zucchini in the filling and is commonly finished with yogurt and sauce.
Can you make zucchini manti with store-bought dumpling wrappers?
Yes, store-bought dumpling wrappers can save time when making zucchini manti. Use a modest amount of well-drained filling, moisten the wrapper edges to seal them, and follow the wrapper instructions for cooking so the parcels do not split.
Why does zucchini manti fall apart while cooking?
Zucchini manti often falls apart when the wrappers are poorly sealed or the zucchini filling is too wet. Drain and squeeze the zucchini, avoid overfilling, press the edges firmly together, and cook the dumplings gently rather than stirring them roughly.
Should you cook the zucchini before filling zucchini manti?
Usually, zucchini for zucchini manti is prepared as a filling before it goes into the dough, rather than added as large raw pieces. If you cook it first, let it cool and drain away excess liquid so the wrapper stays intact.
Does zucchini manti contain meat?
The defining filling in zucchini manti is zucchini, so meat is not essential. Some cooks may adapt the filling with minced meat, but that changes the vegetable-focused version; check how a particular restaurant or recipe prepares it.
What sauce goes on zucchini manti?
Zucchini manti is commonly topped with yogurt, often seasoned with garlic, and a warm butter-and-pepper sauce. Add the toppings shortly before serving so the dumplings keep their texture instead of sitting in the sauce.
Can you freeze zucchini manti?
Yes, freeze zucchini manti before cooking for the best texture. Arrange the sealed dumplings separately on a tray until firm, then transfer them to a freezer-safe bag; cook them from frozen rather than thawing them first.
How do you store leftover zucchini manti?
Store leftover zucchini manti in a covered container in the refrigerator. Keep the yogurt and warm sauce separate when possible, then reheat the dumplings gently and add the toppings just before eating.
What should you serve with zucchini manti?
A crisp salad or a light soup pairs well with zucchini manti. Since the dumplings are usually served with yogurt and a flavorful sauce, a simple side keeps the meal from feeling too heavy.
Zucchini manti Vitamins & Minerals
Vitamins
Vitamin K
23.4µg · 19% DV
Vitamin A
135µg · 15% DV
Biotin
3.78µg · 13% DV
B2
0.16mg · 12% DV
Minerals
Sodium
396mg · 17% DV
Copper
0.13mg · 14% DV
Phosphorus
86mg · 12% DV
Manganese
0.23mg · 10% DV
Potassium ⭐
324mg · 10% DV
Zucchini manti Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini manti
To burn the 198 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.
What is Zucchini manti?
Zucchini manti are Turkish-style dumplings filled with zucchini, drawing on the country’s long tradition of small dough parcels served with toppings. They are commonly finished with yoghurt and a savoury sauce.
The cooked dough is tender, while the zucchini filling is soft and mild; cool, tangy yoghurt balances a tomato or buttery sauce. In Turkey, they are usually served as a main meal at lunch or dinner. The dough provides much of the carbohydrate, with zucchini adding some fibre. For a lighter plate, use plain yoghurt and keep the richer sauce modest.
How Nutritious Is Zucchini manti?
Nutrient density
Medium
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 Zucchini manti Processed?
NOVA 3
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 Zucchini manti Contain Allergens?
Contains these allergens:
Which Diets Is Zucchini manti Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Zucchini manti Fat Profile
SATURATED
1.98g
MONOUNSATURATED
1.8g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 8.3:1
Above the ideal 4:1 (8.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.