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Yogurt Zucchini Manço Calories
Yogurt-based zucchini vegetable dish
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Yogurt Zucchini Manço (180 g) has 133 calories. That works out to 74 calories per 100 g. It contains 9.7 g of carbs, 4.9 g of protein, 8.6 g of fat and 2.2 g of fiber. Its 18.7 mg of Vitamin C covers 21% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Yogurt Zucchini Manço Nutrition Facts
Selected: 1 serving (medium) · 180 g
133
KCAL / 180G
Carbs
9.7g
· 4% DV
Protein
4.9g
· 10% DV
Fat
8.6g
· 11% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 29% · Protein 14% · Fat 57%
Yogurt Zucchini Manço nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 133 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0 g | |
| Sodium | 313 mg | 14% |
| Total carbohydrate | 9.7 g | 4% |
| Fiber | 2.2 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 Manço?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 133 kcal |
| 2 tablespoon (small) | 50 g | 37 kcal |
| 100 g | 100 g | 74 kcal |
| 1 cup (small) | 120 g | 89 kcal |
| 1 cup (large) | 240 g | 178 kcal |
| 1 serving (large) | 300 g | 222 kcal |
| 1 serving (extra large) | 400 g | 296 kcal |
Calculated from 74 calories per 100 g.
Frequently Asked Questions About Yogurt Zucchini Manço
What is Yogurt Zucchini Manço?
Yogurt Zucchini Manço is a zucchini dish or meze served with yogurt. The zucchini is cooked before it is combined with the yogurt, and recipes vary in how the zucchini is cut and seasoned.
How do you make Yogurt Zucchini Manço?
To make Yogurt Zucchini Manço, cook chopped zucchini in a little oil until tender, then let it cool. Mix yogurt with garlic and salt, fold in the zucchini, and finish with herbs or spices such as mint or paprika.
Is Yogurt Zucchini Manço the same as cacık?
No, Yogurt Zucchini Manço is not the same as cacık. Cacık is typically made with uncooked cucumber and yogurt, while this dish uses cooked zucchini. Their shared yogurt base gives them a similar tangy quality, but the texture and preparation differ.
Why does Yogurt Zucchini Manço turn watery?
Yogurt Zucchini Manço often turns watery because zucchini releases liquid as it cools or because the yogurt is thin. Drain the cooked zucchini before mixing it in, and use thicker yogurt if you want the finished dish to hold its shape.
Should Yogurt Zucchini Manço be served hot or cold?
Yogurt Zucchini Manço is usually served cold or at room temperature. Let the cooked zucchini cool before mixing it with yogurt; adding yogurt while the zucchini is hot can make the mixture runny and affect its texture.
Can you make Yogurt Zucchini Manço without frying the zucchini?
Yes, you can make Yogurt Zucchini Manço without frying it. Steam or bake the zucchini until tender, then drain any released liquid and cool it before adding yogurt. These methods use less added oil while keeping the dish's main ingredients intact.
Can Greek yogurt be used in Yogurt Zucchini Manço?
Yes, Greek yogurt works well in Yogurt Zucchini Manço. Its thick texture helps the mixture stay creamy, especially if the zucchini releases some liquid. If the yogurt is very thick, loosen it with a small spoonful of water before mixing.
What do you serve with Yogurt Zucchini Manço?
Yogurt Zucchini Manço works as a meze or side dish with grilled meat, chicken, rice, or other vegetable dishes. Serve it with bread as well, or include it in a spread of cold Turkish-style appetizers.
Can Yogurt Zucchini Manço be made ahead and stored?
Yes, you can make Yogurt Zucchini Manço ahead and refrigerate it in a covered container. For the best texture, eat it within a few days; stir it before serving and drain off any liquid that has collected.
Can you freeze Yogurt Zucchini Manço?
Freezing Yogurt Zucchini Manço is not recommended because the zucchini can release water and the yogurt may separate as it thaws. For a better result, freeze the cooked zucchini on its own and mix it with yogurt after thawing.
Yogurt Zucchini Manço Vitamins & Minerals
Vitamins
Vitamin C
18.72mg · 21% DV
B2
0.25mg · 19% DV
B6
0.23mg · 14% DV
B12
0.29µg · 12% DV
Minerals
Phosphorus
128mg · 18% DV
Calcium
164mg · 16% DV
Iodine
22µg · 15% DV
Copper
0.13mg · 14% DV
Sodium
313mg · 14% DV
Potassium ⭐
428mg · 13% DV
Yogurt Zucchini Manço Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt Zucchini Manço
To burn the 133 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 Zucchini Manço?
Yogurt Zucchini Manço brings cooked zucchini together with yogurt in a simple vegetable dish suited to Turkish-style home cooking and meze tables. Depending on the recipe, the zucchini may be sautéed or boiled, with garlic and a little olive oil added for flavour.
Serve it cool or at room temperature as a meze, alongside grilled food, or as part of a summer spread. The yogurt gives it a fresh tang, while the zucchini becomes soft and tender. It is vegetable-forward, with modest amounts of protein and fibre, and works well as a lighter side dish. For a less rich version, keep the oil modest and pair it with grilled vegetables or lean protein.
How Nutritious Is Yogurt Zucchini Manço?
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 Manço 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 Manço Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt Zucchini Manço 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 Manço Fat Profile
SATURATED
1.44g
MONOUNSATURATED
5.22g
POLYUNSATURATED
0.99g
Omega 6:3 ratio 18:1
Above the ideal 4:1 (18:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.