Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🥣
Zucchini buckwheat yogurt Calories
Source of fiber and protein
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Zucchini buckwheat yogurt (200 g) has 156 calories. That works out to 78 calories per 100 g. It contains 23.2 g of carbs, 8.8 g of protein, 3.6 g of fat and 3.8 g of fiber. Its 204 mg of Phosphorus covers 29% of the Daily Value. Its glycemic index is 43 (low), so it raises blood sugar slowly.
Zucchini buckwheat yogurt Nutrition Facts
Selected: 1 cup (medium) · 200 g
156
KCAL / 200G
Carbs
23.2g
· 8% DV
Protein
8.8g
· 18% DV
Fat
3.6g
· 5% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 22% · Fat 20%
Zucchini buckwheat yogurt nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 156 kcal | |
| Total fat | 3.6 g | 5% |
| Saturated fat | 2.1 g | 11% |
| Trans fat | 0.06 g | |
| Sodium | 76 mg | 3% |
| Total carbohydrate | 23.2 g | 8% |
| Fiber | 3.8 g | 14% |
| Protein | 8.8 g | 18% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Zucchini buckwheat yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 156 kcal |
| 1 tablespoon (small) | 15 g | 12 kcal |
| 4 tablespoon (medium) | 60 g | 47 kcal |
| 100 g | 100 g | 78 kcal |
| 1 cup (small) | 150 g | 117 kcal |
| 1 serving (large) | 250 g | 195 kcal |
| 1 serving (extra large) | 350 g | 273 kcal |
| 1 pack (large) | 400 g | 312 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Zucchini buckwheat yogurt
What is zucchini buckwheat yogurt?
Zucchini buckwheat yogurt is a savory dish combining yogurt with zucchini and cooked buckwheat. It can be served as a chilled side or a light meal. Recipes vary, but cooling the cooked ingredients before mixing helps keep the yogurt smooth.
How do you make zucchini buckwheat yogurt?
Cook the buckwheat until tender and cook the zucchini until soft, then let both cool. Stir them into yogurt and season as you like; garlic and fresh herbs work well. Drain excess liquid from the zucchini first to avoid a runny mixture.
Does buckwheat need to be cooked before adding it to zucchini buckwheat yogurt?
Yes, cook the buckwheat before adding it to zucchini buckwheat yogurt. Raw buckwheat stays hard and does not soften quickly in yogurt. Drain the cooked grains and cool them first so they do not warm or loosen the yogurt.
Should the zucchini be cooked for zucchini buckwheat yogurt?
Usually, yes. Cooked zucchini becomes tender and blends into zucchini buckwheat yogurt more easily; steaming or a light sauté both work. Let it cool and drain off excess moisture before mixing, or the finished dish may turn watery.
Is zucchini buckwheat yogurt served hot or cold?
Zucchini buckwheat yogurt is generally served chilled or at room temperature. Mixing hot zucchini or buckwheat into yogurt can thin the mixture and affect its texture. Cool the cooked ingredients before combining them, then chill the dish if you prefer it cold.
How do you stop zucchini buckwheat yogurt from getting watery?
Drain the zucchini well and cool it before mixing it into zucchini buckwheat yogurt. Cooked zucchini releases liquid, especially while warm. Using thick yogurt and draining the cooked buckwheat also helps the finished dish hold its texture.
What goes well with zucchini buckwheat yogurt?
Zucchini buckwheat yogurt works as a side for grilled vegetables, fish, or meat, and it can also be eaten on its own as a light meal. Fresh dill or mint adds a bright flavor; serve bread separately if you want something more filling.
Can you prepare zucchini buckwheat yogurt ahead of time?
Yes. Store zucchini buckwheat yogurt in a covered container in the refrigerator and stir it before serving, since some liquid may separate as it sits. For the best texture, cool the cooked zucchini and buckwheat completely before mixing them with the yogurt.
Can zucchini buckwheat yogurt be frozen?
Freezing the finished zucchini buckwheat yogurt is not recommended: yogurt can separate when thawed, and zucchini may become soft and watery. For advance preparation, freeze the cooked zucchini and buckwheat separately, then thaw and mix them with fresh yogurt.
Can people with diabetes eat zucchini buckwheat yogurt?
People with diabetes can include zucchini buckwheat yogurt in a meal, but buckwheat contributes carbohydrates and the portion affects the meal’s carbohydrate total. Account for the rest of the meal too; anyone adjusting diabetes medication should follow their clinician’s individual guidance.
Zucchini buckwheat yogurt Vitamins & Minerals
Vitamins
B2
0.32mg · 25% DV
B12
0.4µg · 17% DV
Biotin
4.2µg · 14% DV
B5
0.7mg · 14% DV
Minerals
Phosphorus
204mg · 29% DV
Copper
0.22mg · 24% DV
Manganese
0.56mg · 24% DV
Calcium
186mg · 19% DV
Potassium ⭐
336mg · 10% DV
Sodium
76mg · 3% DV
Zucchini buckwheat yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini buckwheat yogurt
To burn the 156 calories in 1 cup (medium) (200 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 buckwheat yogurt?
Zucchini buckwheat yogurt is a simple combination of yogurt with cooked zucchini and buckwheat. It is better understood as a home-style pairing than as a dish tied to one particular region. The yogurt brings a cool, gently tangy base, while zucchini keeps the mixture soft and mild; buckwheat adds a pleasantly chewy texture and a more substantial feel.
Serve it chilled as a light lunch, a side, or a dip with bread and fresh vegetables. Its protein and fibre make it more sustaining than plain yogurt alone. For a lighter version, cook the zucchini with little oil and stir it into plain yogurt; herbs such as dill or mint work especially well.
How Nutritious Is Zucchini buckwheat yogurt?
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 Zucchini buckwheat 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 buckwheat yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Zucchini buckwheat 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 buckwheat yogurt Fat Profile
SATURATED
2.1g
MONOUNSATURATED
0.9g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 7.3:1
Above the ideal 4:1 (7.3:1).
Compare Zucchini buckwheat yogurt
Foods Similar to Zucchini buckwheat yogurt
Have another question about Zucchini buckwheat yogurt?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.