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Pickled yogurt zucchini salad Calories
Light vegetable salad with yogurt and fermented pickles
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Pickled yogurt zucchini salad (180 g) has 115 calories. That works out to 64 calories per 100 g. It contains 10.4 g of carbs, 4.7 g of protein, 6.1 g of fat and 2.5 g of fiber. Its 32.8 mg of Vitamin C covers 36% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Pickled yogurt zucchini salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
115
KCAL / 180G
Carbs
10.4g
· 4% DV
Protein
4.7g
· 9% DV
Fat
6.1g
· 8% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 36% · Protein 16% · Fat 48%
Pickled yogurt zucchini salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 115 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 1.12 g | 6% |
| Trans fat | 0 g | |
| Sodium | 639 mg | 28% |
| Total carbohydrate | 10.4 g | 4% |
| Fiber | 2.5 g | 9% |
| 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 Pickled yogurt zucchini salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 115 kcal |
| 1 tablespoon (chopped) | 18 g | 12 kcal |
| ½ cup (small) | 85 g | 54 kcal |
| 100 g | 100 g | 64 kcal |
| 1 serving (small) | 120 g | 77 kcal |
| 1 cup (medium) | 170 g | 109 kcal |
| 1 pack (medium) | 200 g | 128 kcal |
| 1.5 cup (large) | 255 g | 163 kcal |
| 1 serving (large) | 280 g | 179 kcal |
Calculated from 64 calories per 100 g.
Frequently Asked Questions About Pickled yogurt zucchini salad
What is Pickled yogurt zucchini salad made of?
Pickled yogurt zucchini salad combines zucchini with yogurt and chopped pickles, often with garlic and herbs such as dill. Recipes vary, but cooling the cooked zucchini before mixing helps keep the yogurt creamy.
Is the zucchini cooked in Pickled yogurt zucchini salad?
Usually, yes: the zucchini in Pickled yogurt zucchini salad is cooked until tender, then cooled before it is stirred into the yogurt. Raw zucchini is possible, but it gives the salad a firmer texture and can release more water.
How do you keep Pickled yogurt zucchini salad from getting watery?
Drain the cooked zucchini well and let it cool fully before adding it to Pickled yogurt zucchini salad. Drain the chopped pickles too, and use thick yogurt; mixing warm zucchini into yogurt can make the dressing loose.
What pickles work best in Pickled yogurt zucchini salad?
Cucumber pickles are a reliable choice for Pickled yogurt zucchini salad because their crisp, tangy flavor goes well with mild zucchini and creamy yogurt. Finely chopped dill pickles or cornichons work especially well; drain them before mixing.
How is Pickled yogurt zucchini salad different from tzatziki?
Pickled yogurt zucchini salad generally uses cooked zucchini and chopped pickles, while tzatziki is usually made with raw cucumber, yogurt, and herbs. The zucchini salad is often thicker, with a sharper, saltier flavor from the pickles.
Can you eat Pickled yogurt zucchini salad cold?
Yes, Pickled yogurt zucchini salad is usually served chilled or cool, like a mezze or side dish. Chill it after mixing so the flavors come together, but stir gently before serving if a little liquid has collected.
What can you serve with Pickled yogurt zucchini salad?
Serve Pickled yogurt zucchini salad alongside grilled chicken, kebabs, or roasted vegetables, or include it in a spread of dips and small plates. Its creamy, tangy flavor also works as a side for a simple grain bowl.
Can Pickled yogurt zucchini salad be made ahead?
Yes, you can make Pickled yogurt zucchini salad a few hours ahead and keep it covered in the refrigerator. For the best texture, cool and drain the zucchini first, then mix it with the yogurt and pickles.
How long does Pickled yogurt zucchini salad keep in the fridge?
Keep Pickled yogurt zucchini salad in a sealed container in the refrigerator and eat it within about two days. Discard it if it has been left out for an extended period or develops an unusual smell or appearance.
Is Pickled yogurt zucchini salad very salty?
It can be salty because pickles contribute salt, and some recipes add more during preparation. Taste the pickles before mixing, start without extra salt, and use less pickle if you want a milder-tasting Pickled yogurt zucchini salad.
Pickled yogurt zucchini salad Vitamins & Minerals
Vitamins
Vitamin C
32.76mg · 36% DV
Vitamin A
189µg · 21% DV
B2
0.25mg · 19% DV
B6
0.22mg · 13% DV
Minerals
Sodium
639mg · 28% DV
Phosphorus
121mg · 17% DV
Iodine
25µg · 17% DV
Copper
0.14mg · 16% DV
Potassium ⭐
369mg · 11% DV
Pickled yogurt zucchini salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pickled yogurt zucchini salad
To burn the 115 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 Pickled yogurt zucchini salad?
Pickled yogurt zucchini salad combines zucchini with yogurt and chopped pickled vegetables. It is a simple, home-style salad with Turkish flavors rather than a fixed recipe: the zucchini may be grated raw or lightly cooked and cooled, while the amount and kind of pickle can vary.
Cool, creamy yogurt balances the pickles’ sharp tang and crunch, with herbs or garlic often added for extra flavor. In Turkey, it works as a meze or a side for a larger meal, especially in warm weather; elsewhere, serve it alongside grilled vegetables, beans or a simple main. It is vegetable-forward and relatively light, with yogurt contributing some protein. For a looser, lighter dressing, use plain yogurt instead of a thick strained variety.
How Nutritious Is Pickled yogurt zucchini 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 Pickled yogurt zucchini 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 Pickled yogurt zucchini salad Contain Allergens?
Contains these allergens:
Which Diets Is Pickled yogurt zucchini 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
Pickled yogurt zucchini salad Fat Profile
SATURATED
1.12g
MONOUNSATURATED
3.28g
POLYUNSATURATED
0.67g
Omega 6:3 ratio 12.2:1
Above the ideal 4:1 (12.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.