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Yogurt with purslane and zucchini Calories
Refreshing low-calorie yogurt dish with probiotics, purslane, and zucchini
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Yogurt with purslane and zucchini (180 g) has 104 calories. That works out to 58 calories per 100 g. It contains 7.6 g of carbs, 6.5 g of protein, 5 g of fat and 2 g of fiber. Its 75.6 µg of Vitamin K covers 63% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Yogurt with purslane and zucchini Nutrition Facts
Selected: 1 serving (medium) · 180 g
104
KCAL / 180G
Carbs
7.6g
· 3% DV
Protein
6.5g
· 13% DV
Fat
5g
· 6% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 30% · Protein 26% · Fat 44%
Yogurt with purslane and zucchini nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 104 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 3.06 g | 15% |
| Trans fat | 0.05 g | |
| Sodium | 76 mg | 3% |
| Total carbohydrate | 7.6 g | 3% |
| Fiber | 2 g | 7% |
| Protein | 6.5 g | 13% |
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 Yogurt with purslane and zucchini?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 104 kcal |
| 2 tablespoon (small) | 30 g | 17 kcal |
| 4 tablespoon (medium) | 60 g | 35 kcal |
| 100 g | 100 g | 58 kcal |
| 1 cup (small) | 120 g | 70 kcal |
| 1 serving (large) | 250 g | 145 kcal |
| 1 bottle (large) | 300 g | 174 kcal |
Calculated from 58 calories per 100 g.
Frequently Asked Questions About Yogurt with purslane and zucchini
What is yogurt with purslane and zucchini?
Yogurt with purslane and zucchini is a Turkish-style cold yogurt dish made with leafy purslane and zucchini, often served as a meze or side. The zucchini is commonly cooked and cooled before it is mixed with yogurt, while the purslane adds a fresh, slightly tangy note.
How do you make yogurt with purslane and zucchini?
To make yogurt with purslane and zucchini, cook grated zucchini until tender, then let it cool completely. Fold it into plain yogurt with washed, well-drained purslane; add garlic if you like. Serve it chilled, with a little olive oil on top if desired.
Should zucchini be cooked for yogurt with purslane and zucchini?
Yes, zucchini is usually cooked for yogurt with purslane and zucchini. Briefly sautéing or steaming grated zucchini softens it and reduces its raw flavor; cool it fully before mixing it into the yogurt so the dish stays pleasantly cool and creamy.
Can you eat the purslane raw in yogurt with purslane and zucchini?
Yes, purslane is commonly added raw to yogurt with purslane and zucchini. Wash the leaves and tender stems thoroughly, then drain and dry them well before mixing; raw purslane keeps a crisp texture that contrasts with the soft cooked zucchini.
How do you stop yogurt with purslane and zucchini from becoming watery?
To keep yogurt with purslane and zucchini from becoming watery, squeeze or drain excess liquid from the cooked zucchini and dry the washed purslane well. Use thick yogurt, and add salt just before serving, since salt draws moisture from the vegetables.
What does yogurt with purslane and zucchini taste like?
Yogurt with purslane and zucchini tastes cool and tangy, with mild sweetness from the zucchini and a fresh, lightly tart flavor from purslane. Garlic and olive oil are common additions, but the dish can also be served simply with yogurt, vegetables, and seasoning.
Can you use frozen purslane in yogurt with purslane and zucchini?
Fresh purslane is preferable for yogurt with purslane and zucchini because it keeps more texture. If using frozen purslane, thaw it completely and squeeze out excess water first; otherwise, it can make the yogurt mixture loose and less fresh-tasting.
Is yogurt with purslane and zucchini served as a dip or a side dish?
Yogurt with purslane and zucchini can be served as either a thick dip or a cold side dish. Offer it with warm flatbread or alongside grilled meat, vegetables, or rice; keep it chilled until serving rather than heating it.
Can you make yogurt with purslane and zucchini ahead of time?
Yes, you can prepare yogurt with purslane and zucchini ahead and refrigerate it in a covered container for up to 1–2 days. For the best texture, drain the vegetables well and stir the dish before serving, as some liquid may separate.
Can you freeze yogurt with purslane and zucchini?
Freezing yogurt with purslane and zucchini is not recommended. The yogurt may separate after thawing, while the zucchini and purslane can turn soft and release water; make a fresh batch or keep it refrigerated for a short time instead.
Yogurt with purslane and zucchini Vitamins & Minerals
Vitamins
Vitamin K
75.6µg · 63% DV
B12
0.58µg · 24% DV
B2
0.29mg · 22% DV
Vitamin C
15.12mg · 17% DV
Minerals
Phosphorus
166mg · 24% DV
Calcium
212mg · 21% DV
Potassium ⭐
378mg · 11% DV
Copper
0.09mg · 10% DV
Sodium
76mg · 3% DV
Yogurt with purslane and zucchini Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt with purslane and zucchini
To burn the 104 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 Yogurt with purslane and zucchini?
Yogurt with purslane and zucchini is a Turkish-style chilled dish combining yogurt with zucchini and purslane, a tender leafy green with a pleasantly tangy, succulent bite. The mild squash and creamy, tart yogurt make a refreshing contrast; some versions include garlic.
In Turkey it is served cold as a meze or side, especially in warm weather, alongside grilled dishes, pilaf or other home-cooked food. It is light in character, with vegetables adding water and a little fibre; a 100 g portion has 58 calories. Serve it with bread or beans for a more substantial meal, or alongside grilled vegetables for a simple vegetarian spread.
How Nutritious Is Yogurt with purslane and 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 Yogurt with purslane and zucchini 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 Yogurt with purslane and zucchini Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt with purslane and 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
Yogurt with purslane and zucchini Fat Profile
SATURATED
3.06g
MONOUNSATURATED
1.44g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 1.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.