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Zucchini Yogurt Salad Calories
Light, probiotic, and fiber-rich salad with fresh zucchini and yogurt.
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Zucchini Yogurt Salad (120 g) has 66 calories. That works out to 55 calories per 100 g. It contains 6.2 g of carbs, 3.4 g of protein, 2.6 g of fat and 1.6 g of fiber. Its 108 µg of Vitamin A covers 12% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Zucchini Yogurt Salad Nutrition Facts
Selected: 1 serving (medium) · 120 g
66
KCAL / 120G
Carbs
6.2g
· 2% DV
Protein
3.4g
· 7% DV
Fat
2.6g
· 3% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 40% · Protein 22% · Fat 38%
Zucchini Yogurt Salad nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 66 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0 g | |
| Sodium | 50 mg | 2% |
| Total carbohydrate | 6.2 g | 2% |
| Fiber | 1.6 g | 6% |
| Protein | 3.4 g | 7% |
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 Yogurt Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 66 kcal |
| 1 piece (half) | 60 g | 33 kcal |
| 1 serving (extra small) | 60 g | 33 kcal |
| 1 serving (small) | 80 g | 44 kcal |
| 100 g | 100 g | 55 kcal |
| 1 piece (whole) | 100 g | 55 kcal |
| 1 cup (medium) | 150 g | 83 kcal |
| 1 serving (large) | 180 g | 99 kcal |
| 1 cup (large) | 200 g | 110 kcal |
| 1 bottle (large) | 250 g | 138 kcal |
Calculated from 55 calories per 100 g.
Frequently Asked Questions About Zucchini Yogurt Salad
How do you make Zucchini Yogurt Salad?
Zucchini Yogurt Salad is made by grating zucchini, softening it in a pan, cooling it, and folding it into seasoned yogurt. Top it with walnuts and olive oil if desired, and let the zucchini cool before mixing so the yogurt stays thick.
Is the zucchini in Zucchini Yogurt Salad cooked or raw?
The zucchini in Zucchini Yogurt Salad is usually cooked, often grated and sautéed until tender. Cooling it completely before adding the yogurt prevents the dressing from becoming warm and runny.
How do you stop Zucchini Yogurt Salad from getting watery?
To keep Zucchini Yogurt Salad from getting watery, cook the grated zucchini until its released liquid has evaporated, then cool it before mixing. Thick yogurt also helps; salt the mixture near serving time rather than drawing moisture out early.
Can you make Zucchini Yogurt Salad with Greek yogurt?
Yes, Greek yogurt works well in Zucchini Yogurt Salad because its thick texture helps the dressing cling to the zucchini. If it seems too dense, loosen it with a small spoonful of plain yogurt rather than adding water.
Is Zucchini Yogurt Salad the same as tzatziki?
No, Zucchini Yogurt Salad is not the same as tzatziki. Tzatziki is typically made with raw cucumber, while this salad usually uses cooked, grated zucchini and is served as a thicker side or mezze.
Can you make Zucchini Yogurt Salad ahead of time?
Yes, you can prepare Zucchini Yogurt Salad ahead and chill it until serving. For the best texture, cool the cooked zucchini before combining it with yogurt, and keep crunchy walnut toppings separate until the last moment.
Should you peel zucchini for Zucchini Yogurt Salad?
No, peeling zucchini for Zucchini Yogurt Salad is not necessary if the skin is thin and tender. Wash it well before grating; peeling is an option when you want a smoother texture or a paler-looking salad.
What can you serve with Zucchini Yogurt Salad?
Zucchini Yogurt Salad pairs well with grilled meat, chicken, or vegetables and fits naturally on a mezze table. Serve it chilled as a side dish, or spoon it onto bread for a simple snack.
Can you add walnuts to Zucchini Yogurt Salad?
Yes, walnuts are a common topping for Zucchini Yogurt Salad, adding crunch to its soft, creamy texture. Scatter them on just before serving so they stay crisp rather than softening in the yogurt.
How long does Zucchini Yogurt Salad last in the fridge?
Zucchini Yogurt Salad keeps in the refrigerator in a covered container, but it is best eaten soon after preparation. The zucchini can release liquid as it sits, so stir it before serving and discard it if it smells or looks spoiled.
Zucchini Yogurt Salad Vitamins & Minerals
Vitamins
Vitamin A
108µg · 12% DV
B2
0.16mg · 12% DV
Vitamin C
10.8mg · 12% DV
B12
0.22µg · 9% DV
Minerals
Copper
0.08mg · 9% DV
Phosphorus
58mg · 8% DV
Calcium
78mg · 8% DV
Potassium ⭐
252mg · 7% DV
Sodium
50mg · 2% DV
Zucchini Yogurt Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini Yogurt Salad
To burn the 66 calories in 1 serving (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 Zucchini Yogurt Salad?
Zucchini Yogurt Salad is a Turkish-style dish made by folding grated zucchini into yogurt. In many home versions, the zucchini is lightly sautéed and cooled first; olive oil and walnuts are common finishing touches. It is served chilled, often as a meze or side rather than as a main course.
The soft, mild zucchini contrasts with tangy, creamy yogurt, while walnuts add a little crunch. In Turkey it fits naturally on a summer table alongside grilled dishes, bread and other small plates; elsewhere, serve it as a cool side with a simple lunch or dinner. At 55 calories per 100 g, it is a light choice, with some fiber from the zucchini. For a looser, lighter dressing, use plain yogurt rather than a thick strained style.
How Nutritious Is Zucchini Yogurt 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 Zucchini Yogurt 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 Zucchini Yogurt Salad Contain Allergens?
Contains these allergens:
Which Diets Is Zucchini Yogurt Salad 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
Zucchini Yogurt Salad Fat Profile
SATURATED
1.44g
MONOUNSATURATED
0.72g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.