1 serving (medium) of Zucchini Carrot Tarator (120 g) has 84 calories. That works out to 70 calories per 100 g. It contains 9 g of carbs, 2.6 g of protein, 3.8 g of fat and 2.5 g of fiber. Its 384 µg of Vitamin A covers 43% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Zucchini Carrot Tarator?

Zucchini carrot tarator is a Turkish-style yogurt mezze made with grated zucchini and carrot. The vegetables are commonly cooked briefly, cooled and folded into yogurt; garlic, walnuts and olive oil are familiar additions, though home recipes vary.

Cool and tangy, it combines soft vegetable strands with a little crunch from the walnuts. Serve it as part of a mezze spread, alongside grilled food, or with bread for scooping. Its character comes mainly from vegetables and yogurt, making it a refreshing, relatively light side rather than a substantial protein dish. For a lighter version, use thick yogurt and go easy on the olive oil.

Zucchini Carrot Tarator Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

7.5g

· 3% DV

Protein

2.2g

· 4% DV

Fat

3.2g

· 4% DV

Fiber

2.1g

· 8% DV

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

Calories come from: Carbs 44% · Protein 13% · Fat 43%

Zucchini Carrot Tarator Vitamins & Minerals

Vitamins

Vitamin A

320µg · 36% DV

Vitamin C

8.5mg · 9% DV

Vitamin K

11µg · 9% DV

0.11mg · 8% DV

Minerals

Calcium

58mg · 6% DV

Phosphorus

42mg · 6% DV

Potassium ⭐

210mg · 6% DV

Sodium

120mg · 5% DV

How Nutritious Is Zucchini Carrot Tarator?

Nutrient density

High

65/ 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

47/ 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 Carrot Tarator Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Zucchini Carrot Tarator

To burn the 70 calories in 100 g:

🚶

17min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

10min

Cycling

🏊

8min

Swimming

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

Is Zucchini Carrot 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 Carrot Tarator 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 Carrot 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 Carrot Tarator Fat Profile

SATURATED

1.7g

MONOUNSATURATED

0.8g

POLYUNSATURATED

0.15g

⚖️

Omega 6:3 ratio 3.7:1

Below the ideal 4:1 — a good omega balance.

Compare Zucchini Carrot Tarator

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Foods Similar to Zucchini Carrot Tarator

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

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31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

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Arugula

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Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Zucchini Carrot Tarator

How do you make zucchini carrot tarator?

Zucchini carrot tarator is made by cooking grated zucchini and carrot, cooling them, then mixing them with garlicky yogurt. Sauté the vegetables until tender and drain off excess liquid before combining; adding yogurt while they are hot can make the dip watery.

What is zucchini carrot tarator made of?

Zucchini carrot tarator is a Turkish yogurt-based mezze made with zucchini, carrot, and usually garlic. Chopped walnuts and a drizzle of olive oil are common toppings, while some cooks use thick strained yogurt for a creamier texture.

Is zucchini carrot tarator served hot or cold?

Zucchini carrot tarator is served cold. Chilling it after mixing gives the garlic and vegetables time to flavor the yogurt; add the walnuts and olive oil shortly before serving if you want the topping to stay crisp and fresh.

Do you cook the zucchini and carrot for zucchini carrot tarator?

Yes, zucchini and carrot are usually cooked for zucchini carrot tarator, most often by sautéing them grated. Let them cool before adding yogurt. Using them raw gives the mezze a crunchier texture, but the zucchini can release extra liquid.

How do you stop zucchini carrot tarator from becoming watery?

To keep zucchini carrot tarator thick, cook the grated vegetables until their excess moisture evaporates, then cool and drain them before mixing with yogurt. Thick strained yogurt also helps; avoid stirring hot vegetables into the yogurt.

What do you serve with zucchini carrot tarator?

Zucchini carrot tarator works as a cold mezze alongside grilled meat, chicken, or other Turkish mezes. It can also be served with bread as part of a shared appetizer spread; its cool, garlicky yogurt pairs well with savory dishes.

Can you make zucchini carrot tarator ahead of time?

Yes, zucchini carrot tarator can be made ahead and chilled until serving. Cook and cool the vegetables before mixing them with yogurt, then keep the bowl covered in the refrigerator; add the walnuts and olive oil just before it reaches the table.

How long does zucchini carrot tarator last in the fridge?

Zucchini carrot tarator keeps for a few days in a covered container in the refrigerator. Because it contains yogurt and cooked vegetables, return leftovers to the fridge promptly and discard them if their smell, appearance, or texture changes.

Can you freeze zucchini carrot tarator?

Freezing zucchini carrot tarator is not recommended. Yogurt can separate after thawing, and the cooked zucchini may release water and turn soft, leaving the mezze grainy or runny; it is best prepared fresh and kept chilled.

Can you make zucchini carrot tarator without walnuts?

Yes, zucchini carrot tarator can be served without walnuts; they are a topping, not an essential part of the mezze. Leave them off or use a little extra olive oil, and keep the yogurt, garlic, zucchini, and carrot as the base.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026