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Protein yogurt with zucchini Calories
High-protein yogurt-based mixture with zucchini
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Protein yogurt with zucchini (180 g) has 130 calories. That works out to 72 calories per 100 g. It contains 7.6 g of carbs, 14.6 g of protein, 4.1 g of fat and 1.1 g of fiber. Its 237.6 mg of Phosphorus covers 34% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Protein yogurt with zucchini Nutrition Facts
Selected: 1 serving (medium) · 180 g
130
KCAL / 180G
Carbs
7.6g
· 3% DV
Protein
14.6g
· 29% DV
Fat
4.1g
· 5% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 24% · Protein 46% · Fat 30%
Protein yogurt with zucchini nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 130 kcal | |
| Total fat | 4.1 g | 5% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0.07 g | |
| Sodium | 86 mg | 4% |
| Total carbohydrate | 7.6 g | 3% |
| Fiber | 1.1 g | 4% |
| Protein | 14.6 g | 29% |
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 Protein yogurt with zucchini?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 130 kcal |
| 1 tablespoon (shredded) | 20 g | 14 kcal |
| 3 tablespoon (shredded) | 60 g | 43 kcal |
| 100 g | 100 g | 72 kcal |
| 1 cup (grated) | 120 g | 86 kcal |
| 1 serving (large) | 250 g | 180 kcal |
| 1 bottle (whole) | 250 g | 180 kcal |
Calculated from 72 calories per 100 g.
Frequently Asked Questions About Protein yogurt with zucchini
How do you make protein yogurt with zucchini?
Make protein yogurt with zucchini by mixing cooked, cooled, well-drained zucchini into plain yogurt. Grated zucchini softens quickly in a pan; squeeze out excess liquid before stirring it in so the mixture stays thick.
Is protein yogurt with zucchini served hot or cold?
Protein yogurt with zucchini is usually served cold or at room temperature. Let the cooked zucchini cool completely before combining it with the yogurt, then chill the mixture briefly for a firmer texture.
What does protein yogurt with zucchini taste like?
Protein yogurt with zucchini tastes mild, creamy, and slightly savory, with the zucchini adding a soft vegetable flavor. Garlic, dill, mint, or black pepper can make it more flavorful without overpowering the yogurt.
What can you eat with protein yogurt with zucchini?
Protein yogurt with zucchini works as a dip or a side for grilled vegetables, chicken, meatballs, or flatbread. Add fresh herbs on top and serve it alongside a main dish rather than treating it like a sweet yogurt.
Can you use raw zucchini in protein yogurt with zucchini?
Yes, but raw zucchini makes protein yogurt with zucchini crunchier and can release water as it sits. Grate it finely and squeeze it well first, or cook it briefly for a softer, more cohesive mixture.
Is protein yogurt with zucchini the same as tzatziki?
No, protein yogurt with zucchini is not traditional tzatziki. Tzatziki is typically made with cucumber, while this mixture uses zucchini; both can be served cold with garlic and herbs, but their texture and flavor differ.
Which zucchini works best in protein yogurt with zucchini?
Small, firm zucchini works well in protein yogurt with zucchini because it is easy to grate and has tender flesh. Choose one without soft spots, wash it, and trim the ends before cooking or grating.
Can you meal-prep protein yogurt with zucchini?
Yes, you can prepare protein yogurt with zucchini ahead and keep it covered in the refrigerator. Drain the cooked zucchini thoroughly before mixing; stir the yogurt again before serving if a little liquid separates.
Can you freeze protein yogurt with zucchini?
Freezing protein yogurt with zucchini is not recommended. Yogurt can separate and become grainy after thawing, while zucchini releases water, so the mixture is likely to lose its smooth texture.
Is protein yogurt with zucchini a good savory breakfast?
Yes, protein yogurt with zucchini can be a savory breakfast, especially with toast, eggs, or tomatoes. Use cooked, cooled zucchini and season it with herbs or a little garlic rather than adding sweet toppings.
Protein yogurt with zucchini Vitamins & Minerals
Vitamins
B12
0.76µg · 32% DV
B2
0.34mg · 26% DV
B5
0.86mg · 17% DV
Biotin
3.78µg · 13% DV
Minerals
Phosphorus
238mg · 34% DV
Calcium
261mg · 26% DV
Selenium
7.38µg · 13% DV
Potassium ⭐
378mg · 11% DV
Sodium
86mg · 4% DV
Protein yogurt with zucchini Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein yogurt with zucchini
To burn the 130 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 Protein yogurt with zucchini?
Protein yogurt with zucchini brings protein-enriched yogurt together with zucchini. It is a modern take on the familiar Turkish pairing of yogurt and cooked vegetables, rather than a single fixed traditional recipe; the zucchini may be mixed in finely or left in small pieces.
Its flavour is gently tangy and mild, with a cool, creamy texture and a little softness from the zucchini. In Turkey, a similar combination can be served chilled as a meze or alongside grilled food; elsewhere, enjoy it as a savoury dip, a light lunch, or a side with bread and salad. At 8.1 g of protein per 100 g, it offers a protein-forward option. Add herbs or spices for extra flavour, or pair it with fresh vegetables for a lighter plate.
How Nutritious Is Protein yogurt with zucchini?
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 Protein yogurt with zucchini 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 Protein yogurt with zucchini Contain Allergens?
Contains these allergens:
Which Diets Is Protein yogurt with zucchini 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
Protein yogurt with zucchini Fat Profile
SATURATED
2.52g
MONOUNSATURATED
1.08g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 3.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.