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Yogurt zucchini, carrot and corn tarator Calories
Vegetable yogurt meze
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Yogurt zucchini, carrot and corn tarator (150 g) has 117 calories. That works out to 78 calories per 100 g. It contains 12.3 g of carbs, 4.9 g of protein, 5.7 g of fat and 2.3 g of fiber. Its 216 µg of Vitamin A covers 24% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Yogurt zucchini, carrot and corn tarator Nutrition Facts
Selected: 1 serving (medium) · 150 g
117
KCAL / 150G
Carbs
12.3g
· 4% DV
Protein
4.9g
· 10% DV
Fat
5.7g
· 7% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 41% · Protein 16% · Fat 43%
Yogurt zucchini, carrot and corn tarator nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 117 kcal | |
| Total fat | 5.7 g | 7% |
| Saturated fat | 1.27 g | 6% |
| Trans fat | 0 g | |
| Sodium | 218 mg | 9% |
| Total carbohydrate | 12.3 g | 4% |
| Fiber | 2.3 g | 8% |
| Protein | 4.9 g | 10% |
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 zucchini, carrot and corn tarator?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 117 kcal |
| 2 tablespoon (small) | 30 g | 23 kcal |
| 4 tablespoon (medium) | 60 g | 47 kcal |
| 100 g | 100 g | 78 kcal |
| 1 cup (chopped) | 150 g | 117 kcal |
| 1 serving (large) | 220 g | 172 kcal |
| 1 cup (large) | 250 g | 195 kcal |
| 2 cup (double) | 300 g | 234 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Yogurt zucchini, carrot and corn tarator
How do you make yogurt zucchini, carrot and corn tarator?
To make yogurt zucchini, carrot and corn tarator, sauté grated zucchini and carrot until tender, then let them cool completely. Stir in corn and yogurt, season with salt and garlic if you like, and chill before serving.
What is in yogurt zucchini, carrot and corn tarator?
Yogurt zucchini, carrot and corn tarator combines zucchini, carrot, corn and yogurt. Many versions also use garlic and olive oil, while fresh dill, salt and pepper are optional additions that complement the vegetables.
Are the vegetables cooked in yogurt zucchini, carrot and corn tarator?
Yes, the zucchini and carrot in yogurt zucchini, carrot and corn tarator are usually cooked before mixing. Sautéing them softens the vegetables and releases moisture; cool them fully before adding yogurt. The corn can be cooked or canned.
What do you serve with yogurt zucchini, carrot and corn tarator?
Yogurt zucchini, carrot and corn tarator is served chilled as a meze or side dish. It goes well with grilled chicken, meat, kebabs and other Mediterranean-style dishes, and can also be part of a spread of small plates.
Why does yogurt zucchini, carrot and corn tarator get watery?
Yogurt zucchini, carrot and corn tarator gets watery when the zucchini releases moisture or the vegetables are mixed into the yogurt while still warm. Cook off excess liquid, cool the vegetables fully and drain canned corn before combining.
Can you make yogurt zucchini, carrot and corn tarator ahead of time?
Yes, you can make yogurt zucchini, carrot and corn tarator ahead. Keep it covered in the refrigerator and stir before serving. For the best texture, cool the cooked vegetables completely first and avoid leaving the yogurt-based dish at room temperature.
Can you freeze yogurt zucchini, carrot and corn tarator?
Freezing yogurt zucchini, carrot and corn tarator is not recommended. The yogurt may separate after thawing, and the zucchini can release water, leaving the meze grainy or runny. Refrigerate leftovers in a covered container and use them soon instead.
How do you keep yogurt zucchini, carrot and corn tarator thick?
To keep yogurt zucchini, carrot and corn tarator thick, cook excess moisture out of the zucchini and carrot, then cool and drain them well. Use thick yogurt, add it gradually, and chill the finished meze before serving.
Can you add garlic to yogurt zucchini, carrot and corn tarator?
Yes, garlic is a common addition to yogurt zucchini, carrot and corn tarator and gives the yogurt a savory bite. Crush or finely grate it so it blends evenly; leave it out or use less for a milder flavor.
Can you use canned corn in yogurt zucchini, carrot and corn tarator?
Yes, canned corn works well in yogurt zucchini, carrot and corn tarator. Drain it thoroughly before mixing it in, since the liquid can loosen the yogurt dressing. Rinsing the kernels can also reduce their salty or sweet canned taste.
Yogurt zucchini, carrot and corn tarator Vitamins & Minerals
Vitamins
Vitamin A
216µg · 24% DV
B12
0.48µg · 20% DV
B2
0.24mg · 18% DV
Vitamin C
12.15mg · 14% DV
Minerals
Phosphorus
137mg · 20% DV
Iodine
27µg · 18% DV
Calcium
158mg · 16% DV
Copper
0.11mg · 12% DV
Sodium
218mg · 9% DV
Potassium ⭐
321mg · 9% DV
Yogurt zucchini, carrot and corn tarator Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt zucchini, carrot and corn tarator
To burn the 117 calories in 1 serving (medium) (150 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 zucchini, carrot and corn tarator?
Yogurt zucchini, carrot and corn tarator is a Turkish-style meze made by mixing cooked, cooled vegetables with yogurt. The zucchini and carrot are often grated and lightly sautéed, while corn adds a little sweetness; recipes may also include garlic.
Cool and creamy with a gentle sweetness, it suits warm-weather meals and works well alongside grilled food or a spread of other small dishes. In Turkey it is served as a meze or side, and it also makes an easy addition to a shared table elsewhere. At 78 calories per 100 g, it is a relatively light vegetable-and-yogurt dish. Use just a little oil when cooking the vegetables, then let them cool before stirring in the yogurt.
How Nutritious Is Yogurt zucchini, carrot and corn tarator?
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 zucchini, carrot and corn 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 zucchini, carrot and corn tarator Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt zucchini, carrot and corn 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 zucchini, carrot and corn tarator Fat Profile
SATURATED
1.27g
MONOUNSATURATED
2.63g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 20.4:1
Above the ideal 4:1 (20.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.