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Zucchini Meze Calories
Light, refreshing zucchini meze, often with yogurt, olive oil, or garlic.
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 tablespoon (medium) of Zucchini Meze (60 g) has 39 calories. That works out to 65 calories per 100 g. It contains 3.3 g of carbs, 1.3 g of protein, 2.5 g of fat and 0.9 g of fiber. Its 7.8 mg of Vitamin C covers 9% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Zucchini Meze Nutrition Facts
Selected: 3 tablespoon (medium) · 60 g
39
KCAL / 60G
Carbs
3.3g
· 1% DV
Protein
1.3g
· 3% DV
Fat
2.5g
· 3% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 32% · Protein 13% · Fat 55%
Zucchini Meze nutrition facts table · 3 tablespoon (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 39 kcal | |
| Total fat | 2.5 g | 3% |
| Saturated fat | 0.42 g | 2% |
| Trans fat | 0 g | |
| Sodium | 108 mg | 5% |
| Total carbohydrate | 3.3 g | 1% |
| Fiber | 0.9 g | 3% |
| Protein | 1.3 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 3 Tablespoons of Zucchini Meze?
| Serving | Amount | Calories |
|---|---|---|
| 3 tablespoon (medium) | 60 g | 39 kcal |
| 2 tablespoon (small) | 40 g | 26 kcal |
| 1 piece (small) | 50 g | 33 kcal |
| 1 serving (medium) | 80 g | 52 kcal |
| 100 g | 100 g | 65 kcal |
| 5 tablespoon (large) | 100 g | 65 kcal |
| 1 piece (large) | 100 g | 65 kcal |
| 1 cup (medium) | 120 g | 78 kcal |
Calculated from 65 calories per 100 g.
Frequently Asked Questions About Zucchini Meze
How do you make zucchini meze?
To make zucchini meze, grate zucchini, cook it until tender and its excess moisture has evaporated, then let it cool. Fold it into yogurt with garlic and salt, and finish with olive oil and herbs such as dill.
Should zucchini be cooked for zucchini meze?
Usually, yes: zucchini meze is commonly made with grated zucchini that has been sautéed or otherwise cooked until soft. Cooling it before mixing with yogurt keeps the dip creamy; raw zucchini makes a crunchier, wetter variation.
How do you keep zucchini meze from becoming watery?
Cook the grated zucchini until it releases and loses most of its liquid, then cool it before mixing. If it still looks wet, drain it briefly in a sieve; watery zucchini can loosen the yogurt dressing as the meze sits.
What kind of yogurt works best in zucchini meze?
Thick, plain yogurt works best because it coats the zucchini instead of turning the meze runny. Strained or Greek-style yogurt gives a firmer dip, while regular yogurt works well if the cooked zucchini is thoroughly drained and cooled.
Can you make zucchini meze ahead of time?
Yes, you can prepare zucchini meze ahead and refrigerate it in a covered container. Stir before serving, since a little liquid may separate, and add the olive-oil drizzle and fresh herbs at the last moment for a fresher finish.
What do you serve with zucchini meze?
Serve zucchini meze chilled as part of a mezze spread, with warm flatbread, crackers, or raw vegetables for dipping. It also works alongside grilled meat, fish, or other Mediterranean-style dishes as a cool, tangy side.
Is zucchini meze the same as tzatziki?
No. Zucchini meze is typically made with cooked, grated zucchini folded into yogurt, while tzatziki is usually built around grated cucumber. Zucchini meze is often thicker and has a softer, cooked-vegetable texture.
Can you freeze zucchini meze?
Freezing zucchini meze is not recommended. Yogurt can separate and turn grainy after thawing, while the zucchini may release extra water; make a fresh batch instead, or freeze the cooked zucchini on its own before adding yogurt.
What herbs go well in zucchini meze?
Dill is a classic choice for zucchini meze, and mint or parsley also pair well with the mild zucchini and yogurt. Add chopped fresh herbs after the cooked zucchini has cooled so their flavor stays bright.
Can you use zucchini peels in zucchini meze?
Yes, the peel can stay on when making zucchini meze, especially if the zucchini is young and tender; wash it well and trim the ends. For older zucchini with tough skin, peel it for a smoother texture.
Zucchini Meze Vitamins & Minerals
Vitamins
Vitamin C
7.8mg · 9% DV
Vitamin A
66µg · 7% DV
Biotin
1.5µg · 5% DV
B6
0.08mg · 5% DV
Minerals
Sodium
108mg · 5% DV
Copper
0.04mg · 4% DV
Manganese
0.09mg · 4% DV
Potassium ⭐
126mg · 4% DV
Zucchini Meze Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini Meze
To burn the 39 calories in 3 tablespoon (medium) (60 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 Meze?
Zucchini Meze is a Turkish-style cold mezze made by mixing grated zucchini with yogurt, often with garlic and olive oil. The zucchini may be cooked briefly and cooled before it is stirred in; fresh herbs and a little oil on top are common variations. Recipes differ from one home to another.
Cool, creamy and gently savoury, it is served as part of a meze spread, alongside grilled dishes, or with bread for dipping. It brings a fresh vegetable element to the table and is relatively light, with some fibre. For a lighter version, use less oil; it also pairs well with other small plates, grilled vegetables or flatbread.
How Nutritious Is Zucchini Meze?
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 Meze 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 Zucchini Meze Contain Allergens?
Contains these allergens:
Which Diets Is Zucchini Meze 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 Meze Fat Profile
SATURATED
0.42g
MONOUNSATURATED
1.26g
POLYUNSATURATED
0.36g
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.