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Walnut Zucchini Tarator Calories
Yogurt zucchini dip with walnuts
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Walnut Zucchini Tarator (30 g) has 43 calories. That works out to 143 calories per 100 g. It contains 1.5 g of carbs, 1.3 g of protein, 3.5 g of fat and 0.5 g of fiber. Its 0.1 mg of Copper covers 6% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Walnut Zucchini Tarator Nutrition Facts
Selected: 1 tablespoon (medium) · 30 g
43
KCAL / 30G
Carbs
1.5g
· 1% DV
Protein
1.3g
· 3% DV
Fat
3.5g
· 4% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 14% · Protein 12% · Fat 74%
Walnut Zucchini Tarator nutrition facts table · 1 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 43 kcal | |
| Total fat | 3.5 g | 4% |
| Saturated fat | 0.51 g | 3% |
| Trans fat | 0.01 g | |
| Sodium | 41 mg | 2% |
| Total carbohydrate | 1.5 g | 1% |
| Fiber | 0.5 g | 2% |
| Protein | 1.3 g | 3% |
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 Tablespoon of Walnut Zucchini Tarator?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 30 g | 43 kcal |
| 1 tablespoon (small) | 15 g | 21 kcal |
| 2 tablespoon (double) | 60 g | 86 kcal |
| 100 g | 100 g | 143 kcal |
| 1 cup (small) | 120 g | 172 kcal |
| 1 serving (medium) | 150 g | 215 kcal |
| 1 serving (large) | 220 g | 315 kcal |
| 1 cup (large) | 240 g | 343 kcal |
Calculated from 143 calories per 100 g.
Frequently Asked Questions About Walnut Zucchini Tarator
What does Walnut Zucchini Tarator taste like?
Walnut Zucchini Tarator tastes creamy and tangy from the yogurt, with a mild sweetness from cooked zucchini and a nutty finish. Garlic and fresh herbs are common additions, while the walnuts add texture as well as flavor.
Can you make Walnut Zucchini Tarator with Greek yogurt?
Yes, Greek yogurt works well in Walnut Zucchini Tarator and gives it a thicker, tangier texture. If it is very dense, loosen it with a spoonful of water or olive oil before mixing it with the cooled zucchini.
Do you cook the zucchini for Walnut Zucchini Tarator?
Yes, the zucchini is usually grated and cooked before it is mixed into Walnut Zucchini Tarator. Cooking softens it and drives off excess moisture; let it cool first so it does not loosen or warm the yogurt.
How do you stop Walnut Zucchini Tarator from becoming watery?
Cook the grated zucchini until its released liquid has evaporated, then cool it before combining it with yogurt. If the zucchini still seems wet, drain or gently squeeze it; adding yogurt while it is hot can also make the dip runny.
Can Walnut Zucchini Tarator be served with pita or crackers?
Yes, Walnut Zucchini Tarator pairs well with pita, flatbread, or sturdy crackers. It can also be served as part of a mezze spread or alongside grilled vegetables and meats.
Can you make Walnut Zucchini Tarator without walnuts?
Yes, you can leave the walnuts out of Walnut Zucchini Tarator, though it will lose its characteristic nutty flavor and crunch. For a similar texture, sprinkle toasted seeds on top, or serve it plain as a yogurt-and-zucchini dip.
Should Walnut Zucchini Tarator be served chilled or at room temperature?
Walnut Zucchini Tarator is usually served chilled or cool, rather than hot. Chilling gives the yogurt time to blend with the zucchini and garlic; take it out shortly before serving so it is not refrigerator-cold.
How long does Walnut Zucchini Tarator last in the fridge?
Keep Walnut Zucchini Tarator covered in the refrigerator and eat it within about two days. Stir before serving if a little liquid has collected, and avoid leaving the yogurt-based dip out for an extended time.
Can you make Walnut Zucchini Tarator ahead of time?
Yes, you can prepare Walnut Zucchini Tarator ahead and refrigerate it until serving. For the best texture, reserve some chopped walnuts and scatter them on top just before serving, since walnuts can soften in the dip.
Can Walnut Zucchini Tarator be frozen?
Freezing is not recommended for Walnut Zucchini Tarator. Thawed zucchini can release water, and yogurt may separate, leaving the dip grainy or runny; make it fresh and refrigerate leftovers instead.
Walnut Zucchini Tarator Vitamins & Minerals
Vitamins
B2
0.05mg · 4% DV
Vitamin K
3.75µg · 3% DV
Biotin
0.93µg · 3% DV
B6
0.05mg · 3% DV
Minerals
Copper
0.06mg · 7% DV
Manganese
0.12mg · 5% DV
Phosphorus
31mg · 4% DV
Calcium
28mg · 3% DV
Potassium ⭐
67mg · 2% DV
Sodium
41mg · 2% DV
Walnut Zucchini Tarator Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Walnut Zucchini Tarator
To burn the 43 calories in 1 tablespoon (medium) (30 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 Walnut Zucchini Tarator?
Walnut Zucchini Tarator is a Turkish-style dip made with zucchini, yogurt and walnuts. The zucchini is commonly grated and cooked before being cooled and mixed with the other ingredients; garlic and olive oil are frequent additions, though home recipes vary. It is usually served as a meze rather than as a main dish.
Its cool, tangy creaminess contrasts with the walnuts’ earthy flavour and crunch. Serve it chilled with bread or alongside grilled foods, as part of a spread of small plates. Zucchini keeps the dip fresh-tasting, while yogurt and walnuts make it more substantial; it provides 11.6 g of fat per 100 g. For a lighter version, use less olive oil and choose plain yogurt that is not especially rich.
How Nutritious Is Walnut Zucchini Tarator?
Nutrient density
Medium
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 Walnut Zucchini Tarator 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 Walnut Zucchini Tarator Contain Allergens?
Contains these allergens:
Which Diets Is Walnut Zucchini Tarator 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
Walnut Zucchini Tarator Fat Profile
SATURATED
0.51g
MONOUNSATURATED
1.05g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.