Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Zucchini meze with tuna Calories
High-protein, low-carb meze
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Zucchini meze with tuna (120 g) has 115 calories. That works out to 96 calories per 100 g. It contains 4.1 g of carbs, 10.4 g of protein, 6.7 g of fat and 1.3 g of fiber. Its 1.3 µg of B12 covers 55% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Zucchini meze with tuna Nutrition Facts
Selected: 1 serving (medium) · 120 g
115
KCAL / 120G
Carbs
4.1g
· 1% DV
Protein
10.4g
· 21% DV
Fat
6.7g
· 9% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 14% · Protein 35% · Fat 51%
Zucchini meze with tuna nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 115 kcal | |
| Total fat | 6.7 g | 9% |
| Saturated fat | 1.08 g | 5% |
| Trans fat | 0 g | |
| Sodium | 288 mg | 13% |
| Total carbohydrate | 4.1 g | 1% |
| Fiber | 1.3 g | 5% |
| Protein | 10.4 g | 21% |
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 meze with tuna?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 115 kcal |
| 2 tablespoon (shredded) | 30 g | 29 kcal |
| 4 tablespoon (shredded) | 60 g | 58 kcal |
| 1 piece (small) | 90 g | 86 kcal |
| 100 g | 100 g | 96 kcal |
| 1 cup (shredded) | 140 g | 134 kcal |
| 1 piece (medium) | 150 g | 144 kcal |
| 1 serving (large) | 180 g | 173 kcal |
Calculated from 96 calories per 100 g.
Frequently Asked Questions About Zucchini meze with tuna
How do you make zucchini meze with tuna?
To make zucchini meze with tuna, sauté grated zucchini until tender, then let it cool and drain off excess liquid. Fold in drained tuna and your chosen dressing, such as garlicky yogurt or mayonnaise, and serve chilled.
Is zucchini meze with tuna a salad or a dip?
Zucchini meze with tuna is a Turkish-style meze that can work as either a side salad or a dip. Its texture depends on how finely the zucchini is grated and how much yogurt or mayonnaise is mixed in.
Can you make zucchini meze with tuna using canned tuna?
Yes, canned tuna is a practical choice for zucchini meze with tuna. Drain it well before mixing so its packing liquid does not make the cooked zucchini mixture watery; tuna packed in oil can also add a richer taste.
Should zucchini meze with tuna be served hot or cold?
Zucchini meze with tuna is usually served cold. Cool the cooked zucchini before adding tuna and any yogurt or mayonnaise, then chill the finished meze so the flavors come together and the texture firms up.
What can you serve with zucchini meze with tuna?
Serve zucchini meze with tuna alongside other cold mezze, grilled vegetables, or a main dish. It also goes well with crusty bread or toast for scooping, making it suitable for a shared starter or a light lunch.
Can zucchini meze with tuna be made ahead?
Yes, zucchini meze with tuna can be made ahead and chilled before serving. For the best texture, cook and cool the zucchini first, then mix in the tuna and dressing; add fresh herbs just before it reaches the table.
How do you keep zucchini meze with tuna from getting watery?
Drain the cooked zucchini thoroughly to keep zucchini meze with tuna from getting watery. Let it cool before mixing, and drain the tuna too; adding yogurt or mayonnaise to warm vegetables can also loosen the mixture.
Can you freeze zucchini meze with tuna?
No, freezing zucchini meze with tuna is not recommended. Zucchini releases water as it thaws, and a yogurt- or mayonnaise-based dressing may separate, leaving the meze grainy or watery rather than creamy.
What dressing works best in zucchini meze with tuna?
Garlicky yogurt gives zucchini meze with tuna a tangy, lighter-tasting finish, while mayonnaise makes it richer and creamier. Mix in the dressing gradually after the zucchini has cooled, so you can control the consistency.
Can zucchini meze with tuna be eaten as a light meal?
Yes, zucchini meze with tuna can be served as a light meal, especially with bread or a side salad. Tuna provides protein, while the zucchini keeps the dish vegetable-focused; it is also commonly served as part of a larger spread.
Zucchini meze with tuna Vitamins & Minerals
Vitamins
B12
1.32µg · 55% DV
B3
3.72mg · 23% DV
B6
0.22mg · 13% DV
Vitamin C
9.36mg · 10% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
154mg · 22% DV
Sodium
288mg · 13% DV
Copper
0.1mg · 11% DV
Potassium ⭐
312mg · 9% DV
Zucchini meze with tuna Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini meze with tuna
To burn the 115 calories in 1 serving (medium) (120 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 meze with tuna?
Zucchini meze with tuna brings tender zucchini together with tuna in a Turkish-style meze. Recipes vary: the zucchini may be grated or chopped and softened before being mixed with the fish and seasonings. Its mild, gently sweet flavour balances the tuna’s savoury taste, while the texture can range from soft and creamy to more chunky depending on how it is prepared.
Serve it chilled or at room temperature alongside other small plates, grilled food or bread. It is a high-protein, low-carb choice for a shared spread, though portions and additions such as oil can change how filling it feels. For a lighter plate, use oil sparingly and add fresh herbs or salad greens.
How Nutritious Is Zucchini meze with tuna?
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 meze with tuna 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 meze with tuna Contain Allergens?
Contains these allergens:
Which Diets Is Zucchini meze with tuna Good For?
Vegan
— Not suitable
Vegetarian
— Not 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 meze with tuna Fat Profile
SATURATED
1.08g
MONOUNSATURATED
3.12g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 12.6:1
Above the ideal 4:1 (12.6:1).
Compare Zucchini meze with tuna
Foods Similar to Zucchini meze with tuna
Have another question about Zucchini meze with tuna?
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.