Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🥒
Zucchini kısır Calories
A lighter kısır-style salad made with zucchini instead of bulgur
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Zucchini kısır (180 g) has 122 calories. That works out to 68 calories per 100 g. It contains 12.4 g of carbs, 3.2 g of protein, 6.5 g of fat and 3.8 g of fiber. Its 34.2 µg of Vitamin K covers 29% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Zucchini kısır Nutrition Facts
Selected: 1 serving (medium) · 180 g
122
KCAL / 180G
Carbs
12.4g
· 5% DV
Protein
3.2g
· 6% DV
Fat
6.5g
· 8% 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 41% · Protein 11% · Fat 48%
Zucchini kısır nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 122 kcal | |
| Total fat | 6.5 g | 8% |
| Saturated fat | 0.94 g | 5% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 12.4 g | 5% |
| Fiber | 3.8 g | 14% |
| Protein | 3.2 g | 6% |
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 Serving of Zucchini kısır?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 122 kcal |
| 1 tablespoon (mini) | 15 g | 10 kcal |
| 3 tablespoon (small) | 45 g | 31 kcal |
| 100 g | 100 g | 68 kcal |
| 1 cup (medium) | 140 g | 95 kcal |
| ½ piece (half) | 160 g | 109 kcal |
| 1 serving (large) | 250 g | 170 kcal |
| 1 piece (whole) | 320 g | 218 kcal |
Calculated from 68 calories per 100 g.
Frequently Asked Questions About Zucchini kısır
What is zucchini kısır?
Zucchini kısır is a kısır-style salad made with grated zucchini in place of the fine bulgur used in classic Turkish kısır. It is usually mixed with herbs, tomato paste, lemon, olive oil, and spices, giving it a softer texture.
How do you make zucchini kısır?
To make zucchini kısır, briefly cook grated zucchini until just tender, then let it cool. Mix it with tomato paste, lemon juice, olive oil, spices, and chopped herbs; avoid overcooking, which can make the salad watery.
Does zucchini kısır contain bulgur?
Zucchini kısır is generally made without bulgur, using grated zucchini instead. Recipes can vary, though, so check the ingredient list if you are buying it prepared or ordering it rather than making it from a recipe you know.
Is zucchini kısır served hot or cold?
Zucchini kısır is usually served cold or at room temperature, like many kısır-style salads. Let the cooked zucchini cool before mixing in fresh herbs and dressing, then chill the salad briefly if you prefer a firmer, more melded flavor.
What is the difference between zucchini kısır and traditional Turkish kısır?
Zucchini kısır uses grated zucchini instead of the fine bulgur that defines traditional Turkish kısır. That swap changes the texture and flavor: zucchini kısır is softer and more delicate, while bulgur kısır is grainy and chewy.
Why does zucchini kısır turn watery?
Zucchini kısır turns watery when the grated zucchini retains too much moisture or is cooked for too long. Squeeze out excess liquid, cook it briefly, and let it cool before adding herbs and dressing to keep the salad from becoming soggy.
What ingredients go into zucchini kısır?
Zucchini kısır commonly combines grated zucchini with tomato paste, olive oil, lemon juice, scallions, parsley, and spices. Mint, chili flakes, or pomegranate molasses are also used in some versions; add strong or liquid ingredients gradually to balance the flavor.
What should you serve with zucchini kısır?
Zucchini kısır works as a meze, a side salad, or a light lunch. Serve it with lettuce leaves, yogurt, or other Turkish small dishes; a bowl of soup or grilled vegetables also makes it part of a fuller meal.
Can you make zucchini kısır ahead of time?
Yes, zucchini kısır can be prepared ahead and kept covered in the refrigerator. For a fresher texture, cool the cooked zucchini before storing it and mix in delicate herbs or adjust the lemon juice shortly before serving.
Can you freeze zucchini kısır?
Freezing zucchini kısır is not recommended because thawed zucchini tends to release water and turn soft, leaving the salad mushy. Refrigerate leftovers in a sealed container and eat them soon instead.
Zucchini kısır Vitamins & Minerals
Vitamins
Vitamin K
34.2µg · 29% DV
Vitamin C
18.9mg · 21% DV
B6
0.2mg · 12% DV
Folate
43.2µg · 11% DV
Minerals
Sodium
378mg · 16% DV
Manganese
0.34mg · 15% DV
Copper
0.13mg · 14% DV
Potassium ⭐
468mg · 14% DV
Zucchini kısır Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini kısır
To burn the 122 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 kısır?
Zucchini kısır is a lighter take on Turkish kısır, the boldly seasoned salad traditionally made with bulgur. Finely grated or chopped zucchini takes its place, usually mixed with tomato and pepper paste, spring onions, parsley, lemon and spices; some versions include olive oil and pomegranate molasses.
The zucchini keeps the salad tender and fresh, while the herbs, citrus and seasoning bring the tangy, savoury character associated with kısır. In Turkey it is served as a meze, a light lunch or part of a tea-time spread; it also works alongside grilled dishes. With zucchini in place of bulgur, it is lower in carbohydrates and provides some fibre. Serve it chilled or at room temperature, with yogurt or other small dishes for a more substantial meal.
How Nutritious Is Zucchini kısır?
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 kısır 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 kısır Contain Allergens?
No known major allergens
Which Diets Is Zucchini kısır Good For?
Vegan
✓ 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 kısır Fat Profile
SATURATED
0.94g
MONOUNSATURATED
2.97g
POLYUNSATURATED
1.57g
Omega 6:3 ratio 8.8:1
Above the ideal 4:1 (8.8:1).
Compare Zucchini kısır
Foods Similar to Zucchini kısır
Have another question about Zucchini kısır?
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.