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Yogurt with zucchini tarator Calories
Yogurt-based zucchini and garlic mezze
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Yogurt with zucchini tarator (120 g) has 94 calories. That works out to 78 calories per 100 g. It contains 5.5 g of carbs, 4.6 g of protein, 6.1 g of fat and 1 g of fiber. Its 0.4 µg of B12 covers 16% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Yogurt with zucchini tarator Nutrition Facts
Selected: 1 serving (medium) · 120 g
94
KCAL / 120G
Carbs
5.5g
· 2% DV
Protein
4.6g
· 9% DV
Fat
6.1g
· 8% 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 23% · Protein 19% · Fat 58%
Yogurt with zucchini tarator nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 94 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0.06 g | |
| Sodium | 216 mg | 9% |
| Total carbohydrate | 5.5 g | 2% |
| Fiber | 1 g | 4% |
| Protein | 4.6 g | 9% |
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 zucchini tarator?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 94 kcal |
| 2 tablespoon (small) | 30 g | 23 kcal |
| 4 tablespoon (medium) | 60 g | 47 kcal |
| 1 piece (small) | 90 g | 70 kcal |
| 100 g | 100 g | 78 kcal |
| 1 cup (medium) | 120 g | 94 kcal |
| 1 piece (large) | 150 g | 117 kcal |
| 1 serving (large) | 180 g | 140 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Yogurt with zucchini tarator
What is yogurt with zucchini tarator?
Yogurt with zucchini tarator is a chilled mezze made by combining cooked zucchini with garlicky yogurt. Recipes may include walnuts, fresh herbs, or olive oil, and it is usually served cold as a dip or side dish.
How do you make yogurt with zucchini tarator?
To make yogurt with zucchini tarator, cook grated zucchini in a little oil until soft, then let it cool completely. Stir it into yogurt with crushed garlic, season to taste, and chill before serving.
Should you peel zucchini for yogurt with zucchini tarator?
You usually do not need to peel zucchini for yogurt with zucchini tarator. Rinse it well and trim the ends; leaving the skin on helps the cooked zucchini hold its shape and adds color to the mezze.
Is the zucchini cooked in yogurt with zucchini tarator?
Yes, the zucchini in yogurt with zucchini tarator is generally cooked before it is mixed with the yogurt. Cooling it first prevents the yogurt from warming or loosening, and gives the finished mezze a better texture.
Can you use Greek yogurt in yogurt with zucchini tarator?
Yes, Greek yogurt works well in yogurt with zucchini tarator because its thick texture makes a creamy dip. If you use a thinner yogurt, drain the cooked zucchini thoroughly so the mixture does not become watery.
What does yogurt with zucchini tarator taste like?
Yogurt with zucchini tarator tastes cool and tangy, with a mild sweetness from the cooked zucchini and a savory bite from garlic. Walnuts or herbs can add extra crunch or freshness, depending on the recipe.
Is yogurt with zucchini tarator served hot or cold?
Yogurt with zucchini tarator is served cold or chilled, rather than hot. Let the cooked zucchini cool before mixing it with the yogurt, then refrigerate the mezze until it is ready to serve.
What can you serve with yogurt with zucchini tarator?
Yogurt with zucchini tarator works as a dip with warm flatbread or as a cool side for grilled meats, vegetables, and other mezze. Its garlicky yogurt base pairs especially well with smoky or spiced dishes.
Can you make yogurt with zucchini tarator ahead of time?
Yes, you can make yogurt with zucchini tarator ahead and keep it covered in the refrigerator. For the freshest texture, add any walnuts or delicate herbs just before serving, rather than mixing them in early.
Can you freeze yogurt with zucchini tarator?
Freezing yogurt with zucchini tarator is not recommended. The zucchini can release water as it thaws, while the yogurt may separate and turn grainy; it is best made fresh or stored chilled for a short time.
Yogurt with zucchini tarator Vitamins & Minerals
Vitamins
B12
0.38µg · 16% DV
B2
0.19mg · 15% DV
B5
0.46mg · 9% DV
Biotin
2.52µg · 8% DV
Minerals
Phosphorus
115mg · 16% DV
Calcium
142mg · 14% DV
Sodium
216mg · 9% DV
Selenium
3.72µg · 7% DV
Potassium ⭐
204mg · 6% DV
Yogurt with zucchini tarator Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt with zucchini tarator
To burn the 94 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 Yogurt with zucchini tarator?
Yogurt with zucchini tarator is a Turkish meze made by folding cooled, usually sautéed grated zucchini into yogurt with garlic. Recipes may also include dill or walnuts. The zucchini softens as it cooks, while the yogurt gives the dish a cool, creamy texture and a gentle tang.
In Turkey it is commonly served chilled alongside a meal, especially with grilled foods or as part of a table of shared meze; it also makes a refreshing side for a summer lunch. It is a light vegetable-and-yogurt dish with some protein, rather than a substantial protein source. For a lighter version, cook the zucchini with just a little oil and use plain yogurt to your taste.
How Nutritious Is Yogurt with 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 Yogurt with 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 Yogurt with zucchini tarator Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt with 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
Yogurt with zucchini tarator Fat Profile
SATURATED
2.52g
MONOUNSATURATED
2.16g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 9.5:1
Above the ideal 4:1 (9.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.