1 cup (medium) of Yogurt with Zucchini (180 g) has 108 calories. That works out to 60 calories per 100 g. It contains 9.4 g of carbs, 6.5 g of protein, 4 g of fat and 2 g of fiber. Its 0.6 µg of B12 covers 26% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

What is Yogurt with Zucchini?

Yogurt with Zucchini is a Turkish home-style meze made by combining grated zucchini with yogurt. The zucchini is often softened briefly in a pan and cooled before mixing; garlic and dill are common additions, though recipes vary. It is served as a cool side dish rather than a fixed, formal recipe.

The creamy, tangy yogurt balances zucchini’s mild taste, making this an easy companion to grilled food, rice or warm bread. In Turkey it often appears among meze, while elsewhere it works well as a dip or simple side. It provides some protein and fibre without feeling heavy; use plain, regular yogurt for a looser, lighter-textured version.

Yogurt with Zucchini Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

5.2g

· 2% DV

Protein

3.6g

· 7% DV

Fat

2.2g

· 3% 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 38% · Protein 26% · Fat 36%

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Yogurt with Zucchini Vitamins & Minerals

Vitamins

B12

0.35µg · 15% DV

0.18mg · 14% DV

Biotin

2.2µg · 7% DV

0.35mg · 7% DV

Minerals

Phosphorus

92mg · 13% DV

Calcium

120mg · 12% DV

Iodine

12µg · 8% DV

Potassium ⭐

220mg · 6% DV

How Nutritious Is Yogurt with Zucchini?

Nutrient density

High

65/ 100

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

45/ 100

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.

Yogurt with Zucchini Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Yogurt with Zucchini

To burn the 60 calories in 100 g:

🚶

15min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

8min

Cycling

🏊

7min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Yogurt with 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 Zucchini Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Yogurt with Zucchini Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not 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 Zucchini Fat Profile

SATURATED

1.3g

MONOUNSATURATED

0.5g

POLYUNSATURATED

0.09g

⚖️

Omega 6:3 ratio 2:1

Below the ideal 4:1 — a good omega balance.

Compare Yogurt with Zucchini

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Foods Similar to Yogurt with Zucchini

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

🧀

White Cheese

270 kcal

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320 kcal

Frequently Asked Questions About Yogurt with Zucchini

How do you make yogurt with zucchini?

Yogurt with zucchini is made by softening grated zucchini, cooling it, and mixing it with plain yogurt. Add garlic, salt, and dill if you like, then chill briefly so the flavors come together.

Is yogurt with zucchini served hot or cold?

Yogurt with zucchini is usually served cold or at room temperature as a meze or side dish. Let the cooked zucchini cool completely before stirring it into the yogurt, so the mixture stays creamy.

Is yogurt with zucchini a Turkish dish?

Yes, yogurt with zucchini is a Turkish-style yogurt meze, often known as kabak tarator. Recipes vary by household, but grated cooked zucchini, yogurt, and often garlic form the usual base.

How do you keep yogurt with zucchini from getting watery?

To keep yogurt with zucchini from getting watery, squeeze excess liquid from the grated zucchini and cook it until its moisture evaporates. Cool it before mixing, and use thick plain yogurt.

Can you make yogurt with zucchini ahead of time?

Yes, you can make yogurt with zucchini a few hours ahead and keep it covered in the refrigerator. It may release a little liquid as it sits, so stir it before serving and avoid making it several days in advance.

What herbs go well in yogurt with zucchini?

Dill is a classic herb for yogurt with zucchini, and fresh mint or parsley also works well. Add herbs sparingly so they complement the mild zucchini and tangy yogurt rather than overpowering them.

Can you use Greek yogurt for yogurt with zucchini?

Yes, Greek yogurt works well for yogurt with zucchini because its thick texture makes a creamy dip. If it seems too dense, loosen it with a small spoonful of water or lemon juice.

What do you serve with yogurt with zucchini?

Yogurt with zucchini works as a meze alongside grilled meat, kebabs, or other small dishes. It is also good with flatbread, pita, or a simple salad as part of a light meal.

Can yogurt with zucchini be made with raw zucchini?

Yes, yogurt with zucchini can be made with raw zucchini, but the result is crunchier and releases more water. For the softer, more familiar meze texture, cook grated zucchini and cool it before mixing.

Can you freeze yogurt with zucchini?

Freezing yogurt with zucchini is not recommended. The yogurt can separate and turn grainy as it thaws, while the zucchini releases water; make a fresh batch or refrigerate leftovers instead.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026