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Zucchini Çığırtması Calories
Olive-oil zucchini vegetable dish
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Zucchini Çığırtması (180 g) has 184 calories. That works out to 102 calories per 100 g. It contains 10.4 g of carbs, 2.7 g of protein, 14.6 g of fat and 3.1 g of fiber. Its 25.6 mg of Vitamin C covers 28% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Zucchini Çığırtması Nutrition Facts
Selected: 1 serving (medium) · 180 g
184
KCAL / 180G
Carbs
10.4g
· 4% DV
Protein
2.7g
· 5% DV
Fat
14.6g
· 19% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 23% · Protein 6% · Fat 71%
Zucchini Çığırtması nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 184 kcal | |
| Total fat | 14.6 g | 19% |
| Saturated fat | 2.07 g | 10% |
| Trans fat | 0 g | |
| Sodium | 333 mg | 14% |
| Total carbohydrate | 10.4 g | 4% |
| Fiber | 3.1 g | 11% |
| Protein | 2.7 g | 5% |
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 Çığırtması?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 184 kcal |
| 2 tablespoon (small) | 45 g | 46 kcal |
| 4 tablespoon (medium) | 90 g | 92 kcal |
| 100 g | 100 g | 102 kcal |
| ½ cup (small) | 110 g | 112 kcal |
| 1 cup (medium) | 220 g | 224 kcal |
| 1 serving (large) | 270 g | 275 kcal |
| 1 serving (extra large) | 360 g | 367 kcal |
Calculated from 102 calories per 100 g.
Frequently Asked Questions About Zucchini Çığırtması
What is zucchini çığırtması?
Zucchini çığırtması is a Turkish olive-oil vegetable dish made by cooking zucchini with ingredients such as tomatoes and peppers. It is associated with Aegean home cooking and is often served warm or at room temperature.
How do you make zucchini çığırtması?
Cook sliced zucchini gently in olive oil with chopped tomatoes and green peppers until tender. Many home recipes also add onion or garlic; use a wide pan so the vegetables cook evenly rather than steam in excess liquid.
Where does zucchini çığırtması come from?
Zucchini çığırtması is associated with Turkey’s Aegean region, particularly Bergama in İzmir Province. The name çığırtma is also used for regional vegetable dishes made with other ingredients, so recipes vary from one household to another.
What does the name zucchini çığırtması mean?
Çığırtma is commonly explained as referring to the sizzling sound made while vegetables cook in oil. The name is used for several regional Turkish dishes, so the exact recipe meant by it can vary by place.
Can you use yellow squash instead of zucchini in zucchini çığırtması?
Yes, yellow summer squash can stand in for zucchini in zucchini çığırtması. It cooks in a similar way, though the exact texture depends on the squash; slice it evenly and start checking for tenderness before it turns mushy.
Should you peel zucchini for zucchini çığırtması?
No, zucchini usually does not need peeling for zucchini çığırtması. Wash it well, trim the ends, and leave the skin on to help the slices hold their shape; peel only if the skin is unusually tough.
Is zucchini çığırtması served hot or cold?
Zucchini çığırtması can be served warm, at room temperature, or chilled. Letting it rest after cooking gives the vegetables time to take on the olive-oil and tomato flavors, and reheating is not necessary.
What do you serve with zucchini çığırtması?
Serve zucchini çığırtması with bread, rice, or a crisp salad. It also fits well on a Turkish-style table alongside other vegetable dishes; a spoonful of plain or garlic yogurt is a common non-vegan accompaniment.
How do you keep zucchini çığırtması from becoming watery?
To keep zucchini çığırtması from becoming watery, use a wide pan and cook it uncovered so steam can escape. Avoid very thin slices, and add salt toward the end, since it draws moisture from the zucchini.
Can you freeze zucchini çığırtması, and how long do leftovers last?
Zucchini çığırtması can be frozen, but the zucchini may become softer after thawing. Refrigerate leftovers in a covered container and use them within 3–4 days; for better texture, freeze portions only if needed.
Zucchini Çığırtması Vitamins & Minerals
Vitamins
Vitamin C
25.56mg · 28% DV
B6
0.29mg · 17% DV
Vitamin E
2.25mg · 15% DV
Folate
46.8µg · 12% DV
Minerals
Copper
0.16mg · 18% DV
Sodium
333mg · 14% DV
Potassium ⭐
486mg · 14% DV
Manganese
0.29mg · 13% DV
Zucchini Çığırtması Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini Çığırtması
To burn the 184 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 Zucchini Çığırtması?
Zucchini Çığırtması is a Turkish home-style zucchini dish, associated with Aegean cooking. The zucchini is cooked in olive oil, often with onion and tomato or pepper; recipes vary by household, but the vegetable stays at the centre of the dish.
It turns tender and savoury, with a gentle sweetness from the zucchini and a fruity note from the oil. Serve it warm or at room temperature, as part of a Turkish-style spread with bread, or alongside other vegetable dishes. Zucchini contributes water and some fibre, while the olive oil makes the dish more energy-dense. For a lighter version, use a measured amount of oil and cook the zucchini until just tender rather than frying it heavily.
How Nutritious Is Zucchini Çığırtması?
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 Çığırtması 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 Çığırtması Contain Allergens?
No known major allergens
Which Diets Is Zucchini Çığırtması Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Zucchini Çığırtması Fat Profile
SATURATED
2.07g
MONOUNSATURATED
9.45g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.