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Light yogurt meze with zucchini and dill
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Yogurt zucchini dill meze (120 g) has 100 calories. That works out to 83 calories per 100 g. It contains 6.6 g of carbs, 4.3 g of protein, 6.4 g of fat and 1.3 g of fiber. Its 0.4 µg of B12 covers 16% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 120 g
100
KCAL / 120G
Carbs
6.6g
· 2% DV
Protein
4.3g
· 9% DV
Fat
6.4g
· 8% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 26% · Protein 17% · Fat 57%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 100 kcal | |
| Total fat | 6.4 g | 8% |
| Saturated fat | 1.62 g | 8% |
| Trans fat | 0 g | |
| Sodium | 174 mg | 8% |
| Total carbohydrate | 6.6 g | 2% |
| Fiber | 1.3 g | 5% |
| Protein | 4.3 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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 100 kcal |
| 1 tablespoon (small) | 18 g | 15 kcal |
| 2 tablespoon (double) | 36 g | 30 kcal |
| 1 serving (small) | 80 g | 66 kcal |
| 100 g | 100 g | 83 kcal |
| 1 serving (large) | 180 g | 149 kcal |
| 1 cup (shredded) | 200 g | 166 kcal |
| 1 pack (large) | 250 g | 208 kcal |
Calculated from 83 calories per 100 g.
Yogurt zucchini dill meze is made by cooking grated zucchini until tender and its moisture has evaporated, then cooling it and mixing it with yogurt and chopped dill. Garlic is a common optional addition; chill the mixture before serving.
Yes, the zucchini in yogurt zucchini dill meze is usually cooked first. Sautéing grated zucchini softens it and removes excess moisture; let it cool completely before combining it with yogurt so the mixture stays thick.
Yogurt zucchini dill meze turns watery when the zucchini retains too much liquid or is mixed into the yogurt while hot. Cook off the zucchini’s moisture, cool it fully, and use thick yogurt for a firmer result.
Yogurt zucchini dill meze is served cold. Cool the cooked zucchini before stirring it into the yogurt, then refrigerate the finished meze until serving; the chill also gives the dill and any garlic time to flavor the mixture.
Yes, yogurt zucchini dill meze can be made ahead and kept covered in the refrigerator. Making it in advance lets the flavors mingle; stir it before serving, since a little liquid may separate while it rests.
Yogurt zucchini dill meze works well with grilled meat, fish, or a spread of other small dishes. Serve it with flatbread or pita for scooping, or add it as a cool side to a meal with roasted vegetables.
Yes, Greek yogurt works well in yogurt zucchini dill meze and gives it a thick, creamy texture. If it is very dense, loosen it with a spoonful of water or regular yogurt before folding in the cooled zucchini.
Freezing yogurt zucchini dill meze is not recommended. The yogurt can separate and become grainy after thawing, while the zucchini may release more water; make a fresh batch or refrigerate leftovers instead.
Yogurt zucchini dill meze keeps for about two to three days in a covered container in the refrigerator. Use a clean serving spoon and return leftovers to the fridge promptly; discard the meze if it has been left out for hours.
Yes, yogurt zucchini dill meze can be made without garlic. The dill still gives it a fresh, herby flavor, and you can add a little lemon juice or black pepper if you want extra brightness without the garlic.
Vitamins
B12
0.38µg · 16% DV
B2
0.18mg · 14% DV
Vitamin K
13.8µg · 12% DV
Vitamin C
8.64mg · 10% DV
Minerals
Phosphorus
109mg · 16% DV
Calcium
134mg · 13% DV
Iodine
14µg · 9% DV
Copper
0.08mg · 9% DV
Sodium
174mg · 8% DV
Potassium ⭐
246mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 100 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.
Yogurt zucchini dill meze is a Turkish-style cold meze made by combining zucchini with yogurt and fresh dill. The zucchini is often grated and gently cooked before being mixed with the yogurt; some home recipes add garlic. Cool and creamy with a mild tang, it pairs the soft, delicate taste of zucchini with dill’s fresh, herbaceous note.
It is commonly served as part of a spread of small dishes, alongside grilled foods, or with bread for scooping. This vegetable-forward meze is relatively light and provides some protein from the yogurt. For a lighter version, use plain rather than strained yogurt and keep added oil modest; serve it chilled or at room temperature so its fresh flavors come through.
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.
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.
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.
Contains these allergens:
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
SATURATED
1.62g
MONOUNSATURATED
3.42g
POLYUNSATURATED
0.66g
Omega 6:3 ratio 11.6:1
Above the ideal 4:1 (11.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.