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Strained yogurt with zucchini and carrot Calories
Protein-rich strained yogurt dip with zucchini and carrot
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Strained yogurt with zucchini and carrot (120 g) has 106 calories. That works out to 88 calories per 100 g. It contains 6.5 g of carbs, 7.3 g of protein, 5.2 g of fat and 1 g of fiber. Its 198 µg of Vitamin A covers 22% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Strained yogurt with zucchini and carrot Nutrition Facts
Selected: 1 serving (medium) · 120 g
106
KCAL / 120G
Carbs
6.5g
· 2% DV
Protein
7.3g
· 15% DV
Fat
5.2g
· 7% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 25% · Protein 29% · Fat 46%
Strained yogurt with zucchini and carrot nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 106 kcal | |
| Total fat | 5.2 g | 7% |
| Saturated fat | 3.24 g | 16% |
| Trans fat | 0.1 g | |
| Sodium | 55 mg | 2% |
| Total carbohydrate | 6.5 g | 2% |
| Fiber | 1 g | 4% |
| Protein | 7.3 g | 15% |
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 Strained yogurt with zucchini and carrot?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 106 kcal |
| 2 tablespoon (small) | 30 g | 26 kcal |
| 4 tablespoon (medium) | 60 g | 53 kcal |
| 1 piece (small) | 90 g | 79 kcal |
| 100 g | 100 g | 88 kcal |
| 1 cup (medium) | 120 g | 106 kcal |
| 1 piece (large) | 150 g | 132 kcal |
| 1 serving (large) | 180 g | 158 kcal |
Calculated from 88 calories per 100 g.
Frequently Asked Questions About Strained yogurt with zucchini and carrot
What is strained yogurt with zucchini and carrot?
Strained yogurt with zucchini and carrot is a Turkish-style cold dip or meze made by combining thick yogurt with zucchini and carrot, often cooked first. Garlic, olive oil, and herbs such as dill are common additions.
How do you make strained yogurt with zucchini and carrot?
To make strained yogurt with zucchini and carrot, grate the vegetables, sauté them until tender and their excess moisture has evaporated, then cool them completely. Stir them into strained yogurt with garlic, salt, and herbs if desired.
Should zucchini and carrot be cooked for strained yogurt with zucchini and carrot?
Usually, yes: cooking the zucchini and carrot softens them and reduces the water they release into the yogurt. Sauté them briefly, then let them cool before mixing; adding them hot can loosen the yogurt.
How do you keep strained yogurt with zucchini and carrot from getting watery?
For thicker strained yogurt with zucchini and carrot, cook the grated vegetables until most of their moisture evaporates and cool them before mixing. If the dip still seems loose, drain the yogurt briefly before preparing it.
Can you make strained yogurt with zucchini and carrot ahead of time?
Yes, you can prepare strained yogurt with zucchini and carrot ahead. For the best texture, cook and chill the vegetables in advance, then mix them with the yogurt closer to serving so they release less liquid into it.
How long does strained yogurt with zucchini and carrot last in the fridge?
Keep strained yogurt with zucchini and carrot in a covered container in the refrigerator and use it within about 2–3 days. Return leftovers to the fridge promptly, and discard them if their smell, appearance, or taste changes.
What can you serve with strained yogurt with zucchini and carrot?
Strained yogurt with zucchini and carrot works as a dip with pita, flatbread, or raw vegetables, and as a cool side for grilled meat or roasted vegetables. Serve it chilled with a little olive oil or fresh dill on top.
Can you use regular yogurt for strained yogurt with zucchini and carrot?
Yes, but strained yogurt with zucchini and carrot will be thicker than a version made with regular yogurt. If using regular yogurt, drain it through a fine sieve or clean cloth first, especially if the cooked vegetables retain moisture.
Is strained yogurt with zucchini and carrot the same as cacık?
No, strained yogurt with zucchini and carrot is not the same as cacık. Cacık is usually a thinner, spoonable yogurt dish with cucumber, water, and herbs, while this dip is thicker and uses cooked zucchini and carrot.
Can you eat strained yogurt with zucchini and carrot for breakfast?
Yes, strained yogurt with zucchini and carrot can be eaten at breakfast as a savory spread or side. Serve it with bread, olives, or eggs; its cool, garlicky flavor also suits a mezze table.
Strained yogurt with zucchini and carrot Vitamins & Minerals
Vitamins
Vitamin A
198µg · 22% DV
B12
0.5µg · 21% DV
B2
0.23mg · 18% DV
B5
0.55mg · 11% DV
Minerals
Phosphorus
115mg · 16% DV
Calcium
142mg · 14% DV
Selenium
4.56µg · 8% DV
Potassium ⭐
218mg · 6% DV
Sodium
55mg · 2% DV
Strained yogurt with zucchini and carrot Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Strained yogurt with zucchini and carrot
To burn the 106 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 Strained yogurt with zucchini and carrot?
Strained yogurt with zucchini and carrot is a Turkish-style meze made by folding cooled, usually grated and lightly cooked zucchini and carrot into thick strained yogurt. Garlic and seasoning are common, though home recipes vary.
Its tangy, creamy base contrasts with the vegetables’ gentle sweetness and soft texture. In Turkey, it is served chilled as part of a meze spread, alongside grilled dishes, or with bread; elsewhere, it also works as a dip or savoury side. The yogurt gives it a protein-rich character, while the vegetables contribute a little fibre. For a lighter version, cook the vegetables with little oil and choose lower-fat strained yogurt.
How Nutritious Is Strained yogurt with zucchini and carrot?
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 Strained yogurt with zucchini and carrot 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 Strained yogurt with zucchini and carrot Contain Allergens?
Contains these allergens:
Which Diets Is Strained yogurt with zucchini and carrot 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
Strained yogurt with zucchini and carrot Fat Profile
SATURATED
3.24g
MONOUNSATURATED
1.2g
POLYUNSATURATED
0.17g
Omega 6:3 ratio 3.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.