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Low-calorie mixed salad with zucchini and sour dressing
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
100 g of Sour mixed salad with zucchini has 80 calories. It contains 0.4 g of carbs, 0.4 g of protein, 0.4 g of fat and 0.4 g of fiber. Its 32 µg of Vitamin K covers 27% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 100 g
80
KCAL / 100G
Carbs
0.4g
· 0% DV
Protein
0.4g
· 1% DV
Fat
0.4g
· 1% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 24% · Protein 24% · Fat 52%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 80 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.25 g | 1% |
| Trans fat | 0 g | |
| Sodium | 180 mg | 8% |
| Total carbohydrate | 0.4 g | 0% |
| Fiber | 0.4 g | 1% |
| Protein | 0.4 g | 1% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 144 kcal |
| 1 piece (small) | 70 g | 56 kcal |
| 1 cup (chopped) | 90 g | 72 kcal |
| 100 g | 100 g | 80 kcal |
| 1 serving (small) | 120 g | 96 kcal |
| 1 piece (medium) | 140 g | 112 kcal |
| 2 cup (chopped) | 180 g | 144 kcal |
| 1 serving (large) | 260 g | 208 kcal |
Calculated from 80 calories per 100 g.
Sour mixed salad with zucchini is a mixed vegetable salad dressed with a tangy, acidic sauce. Its exact ingredients are not fixed, so the vegetables and the source of the sourness can differ from one recipe to another.
To make sour mixed salad with zucchini, prepare the zucchini and other vegetables, then toss them with a tangy dressing. Slice or grate the zucchini evenly, and add the dressing gradually so you can adjust the sharpness without overdressing the salad.
Yes, zucchini can be eaten raw in sour mixed salad with zucchini. Thin slices or grated zucchini soften slightly in the dressing while keeping some crunch; if you prefer cooked zucchini, cool it fully before mixing it in.
A sharp dressing based on an acidic ingredient such as lemon juice or vinegar suits sour mixed salad with zucchini. Recipes vary, so add the acid a little at a time and taste before adding more.
Sour mixed salad with zucchini can turn watery because cut zucchini releases moisture, especially after salting or sitting in dressing. Drain excess liquid from the zucchini and dress the salad shortly before serving to keep its texture fresher.
Crisp vegetables that can be cut to a similar size work well with zucchini in sour mixed salad with zucchini. There is no single required mix; choose vegetables that suit the tangy dressing and avoid adding them while still warm.
Sour mixed salad with zucchini pairs well with grilled vegetables, beans, or a main dish that benefits from a fresh, tangy side. Serve it chilled or cool, and toss it just before bringing it to the table.
Yes, sour mixed salad with zucchini can be partly prepared ahead. Chop and refrigerate the vegetables in a covered container, then add the dressing close to serving time so the zucchini does not become overly soft.
Store sour mixed salad with zucchini in a covered container in the refrigerator. The vegetables gradually soften once dressed, so it is best enjoyed fresh; discard it if its smell, appearance, or texture has changed noticeably.
To make sour mixed salad with zucchini less tangy, add the acidic dressing gradually and taste as you go. If it is already too sharp, mix in more chopped vegetables or a little olive oil to soften the flavor.
Vitamins
Vitamin K
32µg · 27% DV
Vitamin C
14mg · 16% DV
Vitamin A
110µg · 12% DV
Folate
28µg · 7% DV
Minerals
Sodium
180mg · 8% DV
Manganese
0.18mg · 8% DV
Potassium ⭐
240mg · 7% DV
Copper
0.06mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 80 calories in 100 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.
Sour mixed salad with zucchini brings zucchini together with other vegetables and a tangy dressing. It is best understood as a flexible salad rather than a dish with one fixed regional recipe; the mix and the source of its sourness can vary from kitchen to kitchen.
Its fresh, tart flavour and tender zucchini make it an easy side for grilled foods, sandwiches or a simple lunch. In Turkey, a salad like this may accompany a home-cooked meal; elsewhere, serve it as a light side or add beans or chickpeas to make it more substantial. It is a low-calorie choice, and you can keep the dressing lighter by using oil sparingly.
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.
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.
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.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.25g
MONOUNSATURATED
0.78g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 5.3:1
Above the ideal 4:1 (5.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.