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Zucchini and Beetroot Tarator Calories
A Turkish vegetable meze made with yogurt, garlic, and a little olive oil.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Zucchini and Beetroot Tarator (150 g) has 108 calories. That works out to 72 calories per 100 g. It contains 10.8 g of carbs, 4.7 g of protein, 5.3 g of fat and 2.7 g of fiber. Its 105 mg of Phosphorus covers 15% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Zucchini and Beetroot Tarator Nutrition Facts
Selected: 1 serving (medium) · 150 g
108
KCAL / 150G
Carbs
10.8g
· 4% DV
Protein
4.7g
· 9% DV
Fat
5.3g
· 7% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 39% · Protein 17% · Fat 44%
Zucchini and Beetroot Tarator nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 1.35 g | 7% |
| Trans fat | 0 g | |
| Sodium | 180 mg | 8% |
| Total carbohydrate | 10.8 g | 4% |
| Fiber | 2.7 g | 10% |
| Protein | 4.7 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 Zucchini and Beetroot Tarator?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 108 kcal |
| 1 tablespoon (small) | 18 g | 13 kcal |
| 2 tablespoon (medium) | 36 g | 26 kcal |
| 0.25 cup (small) | 60 g | 43 kcal |
| 100 g | 100 g | 72 kcal |
| ½ cup (medium) | 120 g | 86 kcal |
| 1 serving (large) | 200 g | 144 kcal |
| 1 bottle (large) | 250 g | 180 kcal |
Calculated from 72 calories per 100 g.
Frequently Asked Questions About Zucchini and Beetroot Tarator
How do you make Zucchini and Beetroot Tarator?
Zucchini and Beetroot Tarator is made by combining cooked, cooled zucchini and beetroot with garlicky yogurt. Sauté grated zucchini until tender, cook the beetroot separately, then mix both into thick yogurt and finish with a little olive oil.
Should you roast or boil the beetroot for Zucchini and Beetroot Tarator?
Either works for Zucchini and Beetroot Tarator. Roasting gives the beetroot a deeper, sweeter flavor, while boiling makes it tender with a milder taste. Cool it fully before mixing it with the yogurt so the dip stays thick.
How do you stop Zucchini and Beetroot Tarator from going watery?
To keep Zucchini and Beetroot Tarator thick, cook the zucchini until its released liquid has evaporated, then let it cool before adding it to the yogurt. Thick strained yogurt also helps; mixing in warm vegetables can loosen the dip.
What yogurt is best for Zucchini and Beetroot Tarator?
Thick Greek-style or strained yogurt works best for Zucchini and Beetroot Tarator because it holds its shape around the vegetables. If using regular yogurt, strain it first or the zucchini and beetroot may make the dip runny.
What do you serve with Zucchini and Beetroot Tarator?
Serve Zucchini and Beetroot Tarator chilled as part of a mezze spread, alongside grilled meat or fish, flatbread, or other vegetable dishes. Its garlicky yogurt and earthy beetroot also pair well with simple grilled foods.
Can you make Zucchini and Beetroot Tarator ahead of time?
Yes, Zucchini and Beetroot Tarator can be made ahead. Cook and cool the vegetables before folding them into the yogurt, then cover and refrigerate. Stir it before serving, since some liquid may separate as it rests.
Can you freeze Zucchini and Beetroot Tarator?
Freezing Zucchini and Beetroot Tarator is not recommended. Yogurt can separate and turn grainy when thawed, while the cooked zucchini may release extra water. Make it fresh or keep it covered in the refrigerator instead.
Is Zucchini and Beetroot Tarator served hot or cold?
Zucchini and Beetroot Tarator is served cold or lightly chilled, like many Turkish mezes. Let the cooked vegetables cool before stirring them into the yogurt, then chill the finished dish so its flavors can come together.
Can you use raw beetroot in Zucchini and Beetroot Tarator?
Cooked beetroot is the better choice for Zucchini and Beetroot Tarator because it is tender and blends easily with the yogurt. Raw beetroot can be grated in, but it gives the dip a firmer texture and a more pronounced earthy taste.
How is Zucchini and Beetroot Tarator different from tzatziki?
Zucchini and Beetroot Tarator includes cooked zucchini and beetroot mixed with yogurt, while tzatziki is usually made with cucumber, yogurt, garlic, and herbs. Both are served chilled, but the vegetables give tarator a different texture and flavor.
Zucchini and Beetroot Tarator Vitamins & Minerals
Vitamins
B12
0.27µg · 11% DV
B2
0.14mg · 11% DV
Folate
37.5µg · 9% DV
Vitamin C
8.25mg · 9% DV
Minerals
Phosphorus
105mg · 15% DV
Copper
0.12mg · 13% DV
Potassium ⭐
405mg · 12% DV
Manganese
0.24mg · 10% DV
Sodium
180mg · 8% DV
Zucchini and Beetroot Tarator Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini and Beetroot Tarator
To burn the 108 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 Zucchini and Beetroot Tarator?
Zucchini and Beetroot Tarator is a Turkish vegetable meze made by combining zucchini and beetroot with garlicky yogurt and a little olive oil. The vegetables are commonly softened, then cooled before being mixed in; household recipes vary in how finely they are grated or chopped.
Served chilled, it brings together tangy yogurt, fragrant garlic and the beetroot’s gentle sweetness, with soft vegetables for texture. In Turkey it is served alongside other meze or grilled foods; elsewhere, it works well as a dip or a side with bread, fish or vegetables. It offers vegetables and fibre, while the yogurt contributes some protein. For a lighter, less rich version, use plain yogurt rather than a thicker style.
How Nutritious Is Zucchini and Beetroot 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 Zucchini and Beetroot 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 Zucchini and Beetroot Tarator Contain Allergens?
Contains these allergens:
Which Diets Is Zucchini and Beetroot 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
Zucchini and Beetroot Tarator Fat Profile
SATURATED
1.35g
MONOUNSATURATED
2.78g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 10.5:1
Above the ideal 4:1 (10.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.