1 cup (medium) of Zucchini borani with strained yogurt (180 g) has 160 calories. That works out to 89 calories per 100 g. It contains 7.7 g of carbs, 8.3 g of protein, 11 g of fat and 1.6 g of fiber. Its 0.3 mg of B2 covers 25% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Zucchini borani with strained yogurt?

Zucchini borani with strained yogurt brings tender cooked zucchini together with thick, often garlicky yogurt. Borani is associated with Persian cooking and has long been adapted across the region, including in Turkish home kitchens. The zucchini may be sautéed or gently cooked, then topped or mixed with the yogurt; herbs or a little chilli are common finishing touches.

It is usually served cool or at room temperature as a meze or side, though it also makes a light lunch with bread. The zucchini keeps the dish relatively low in carbohydrates, while strained yogurt contributes protein and calcium. For a lighter version, use a modest amount of oil, and serve it alongside grilled vegetables, beans or a main dish.

Zucchini borani with strained yogurt Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

4.3g

· 2% DV

Protein

4.6g

· 9% DV

Fat

6.1g

· 8% DV

Fiber

0.9g

· 3% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 19% · Protein 20% · Fat 61%

Zucchini borani with strained yogurt Vitamins & Minerals

Vitamins

0.18mg · 14% DV

B12

0.25µg · 10% DV

Vitamin C

8.4mg · 9% DV

Biotin

2.1µg · 7% DV

Minerals

Phosphorus

96mg · 14% DV

Calcium

118mg · 12% DV

Iodine

15µg · 10% DV

Zinc

1mg · 9% DV

How Nutritious Is Zucchini borani with strained yogurt?

Nutrient density

High

63/ 100

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

43/ 100

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.

Zucchini borani with strained yogurt Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

0.6

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Zucchini borani with strained yogurt

To burn the 89 calories in 100 g:

🚶

22min

Walking (5 km/h)

🏃

9min

Running (8 km/h)

🚴

12min

Cycling

🏊

10min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Zucchini borani with strained yogurt 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 borani with strained yogurt Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Zucchini borani with strained yogurt 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 borani with strained yogurt Fat Profile

SATURATED

1.55g

MONOUNSATURATED

3.48g

POLYUNSATURATED

0.66g

⚖️

Omega 6:3 ratio 14.5:1

Above the ideal 4:1 (14.5:1).

Compare Zucchini borani with strained yogurt

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Zucchini borani with strained yogurt vs Tomato71 kcal more per 100 g

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Zucchini borani with strained yogurt vs Mixed Green Salad71 kcal more per 100 g

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Zucchini borani with strained yogurt vs Red Pepper58 kcal more per 100 g

→🥒vs🥄

Zucchini borani with strained yogurt vs Boiled Beetroot45 kcal more per 100 g

→

Foods Similar to Zucchini borani with strained yogurt

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

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Potato Salad

110 kcal

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Arugula

25 kcal

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Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Zucchini borani with strained yogurt

What is zucchini borani with strained yogurt?

Zucchini borani with strained yogurt is a yogurt-based dish made with cooked zucchini, commonly seasoned with garlic and topped with spiced oil. Borani has Persian roots and appears in different forms across the region.

How do you make zucchini borani with strained yogurt?

To make zucchini borani with strained yogurt, cook chopped zucchini until tender, drain off excess liquid, and let it cool. Fold it into garlic-seasoned strained yogurt, then finish with herbs or a drizzle of spiced oil.

Is zucchini borani with strained yogurt served hot or cold?

Zucchini borani with strained yogurt is usually served cool or at room temperature. Let the cooked zucchini cool before mixing it with the yogurt; add any hot spiced oil just before serving.

What do you serve with zucchini borani with strained yogurt?

Zucchini borani with strained yogurt works as a mezze, a side dish, or a light lunch. Serve it with flatbread, rice, or grilled vegetables, or include it in a spread of dips and small dishes.

Can you make zucchini borani with strained yogurt ahead of time?

Yes, you can cook the zucchini for zucchini borani with strained yogurt in advance and chill it. For the freshest texture, combine it with the yogurt and add the topping close to serving.

How do you keep zucchini borani with strained yogurt from getting watery?

Drain the cooked zucchini well and cool it completely before mixing it into zucchini borani with strained yogurt. Warm zucchini releases moisture and can thin the yogurt, while excess cooking liquid makes the dish watery.

Does zucchini borani with strained yogurt contain garlic?

It often does: garlic is commonly mixed into the yogurt for zucchini borani with strained yogurt. The amount varies by recipe, so start with a small clove if you want the zucchini and yogurt to remain the main flavors.

Can you use grated zucchini for zucchini borani with strained yogurt?

Yes, grated zucchini can be used for zucchini borani with strained yogurt, but cook it until tender and squeeze or drain away its released liquid. Chopped zucchini gives the finished dish a chunkier texture.

How is zucchini borani with strained yogurt different from zucchini fritters?

Zucchini borani with strained yogurt is a spoonable dish of cooked zucchini and yogurt, while zucchini fritters are formed into patties and pan-fried. Borani is typically served cool, rather than as a hot, crisp snack.

How long does zucchini borani with strained yogurt last in the fridge?

Zucchini borani with strained yogurt keeps for about two days in a covered container in the refrigerator. Use a clean spoon when serving, and expect the mixture to release some liquid as it sits.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026