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Zucchini Parmesan Walnut Tarator Calories
Yogurt-based zucchini meze with protein, calcium and healthy fats
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Zucchini Parmesan Walnut Tarator has 132 calories. It contains 5.4 g of carbs, 5.5 g of protein, 10.2 g of fat and 1.3 g of fiber. Its 126 mg of Phosphorus covers 18% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Zucchini Parmesan Walnut Tarator Nutrition Facts
Selected: 100 g
132
KCAL / 100G
Carbs
5.4g
· 2% DV
Protein
5.5g
· 11% DV
Fat
10.2g
· 13% 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 16% · Protein 16% · Fat 68%
Zucchini Parmesan Walnut Tarator nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 10.2 g | 13% |
| Saturated fat | 2.22 g | 11% |
| Trans fat | 0.02 g | |
| Sodium | 245 mg | 11% |
| Total carbohydrate | 5.4 g | 2% |
| Fiber | 1.3 g | 5% |
| Protein | 5.5 g | 11% |
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 Parmesan Walnut Tarator?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 132 kcal |
| 1 piece (small) | 25 g | 33 kcal |
| 2 tablespoon (small) | 30 g | 40 kcal |
| 3 tablespoon (medium) | 45 g | 59 kcal |
| 100 g | 100 g | 132 kcal |
| ½ cup (medium) | 110 g | 145 kcal |
| 1 serving (large) | 150 g | 198 kcal |
| 1 cup (large) | 220 g | 290 kcal |
Calculated from 132 calories per 100 g.
Frequently Asked Questions About Zucchini Parmesan Walnut Tarator
What is Zucchini Parmesan Walnut Tarator?
Zucchini Parmesan Walnut Tarator is a chilled zucchini meze mixed with yogurt, walnuts and Parmesan. It draws on tarator-style yogurt preparations, with the cheese and nuts adding a savory, crunchy finish.
How do you make Zucchini Parmesan Walnut Tarator?
Cook grated zucchini in a pan until tender and its excess moisture has evaporated, then let it cool. Fold it into yogurt with grated Parmesan and chopped walnuts, and chill before serving.
Why does Zucchini Parmesan Walnut Tarator turn watery?
Zucchini Parmesan Walnut Tarator turns watery when the zucchini retains too much moisture or is mixed into the yogurt while hot. Cook off the liquid and cool the zucchini fully before combining the ingredients.
Can you make Zucchini Parmesan Walnut Tarator ahead of time?
Yes, you can make Zucchini Parmesan Walnut Tarator several hours ahead and refrigerate it in a covered container. Add the walnuts just before serving if you want them to stay crunchy.
What should you serve with Zucchini Parmesan Walnut Tarator?
Serve Zucchini Parmesan Walnut Tarator as a cold meze alongside grilled chicken, meat, or other vegetable dishes. It also works on a spread with bread and other yogurt-based dips.
Can you freeze Zucchini Parmesan Walnut Tarator?
No, freezing Zucchini Parmesan Walnut Tarator is not recommended. The yogurt can separate and the zucchini can release water as it thaws, leaving the meze with a grainy, watery texture.
Should the zucchini be sautéed or roasted for Zucchini Parmesan Walnut Tarator?
Either method works for Zucchini Parmesan Walnut Tarator. Sautéing grated zucchini is quick and helps moisture evaporate, while roasting can give it a deeper, slightly sweeter flavor; cool it before mixing with yogurt.
Can you use Greek yogurt in Zucchini Parmesan Walnut Tarator?
Yes, Greek yogurt works well in Zucchini Parmesan Walnut Tarator and gives it a thicker, tangier texture. If it is especially thick, loosen it with a small spoonful of water before mixing.
Can you replace the walnuts in Zucchini Parmesan Walnut Tarator?
Yes, you can leave the walnuts out of Zucchini Parmesan Walnut Tarator or replace them with toasted pumpkin seeds for crunch. The flavor will be less nutty, but the yogurt, zucchini and Parmesan still make a savory meze.
Is Zucchini Parmesan Walnut Tarator served hot or cold?
Zucchini Parmesan Walnut Tarator is served cold, not hot. Chilling it after the cooked zucchini has cooled lets the yogurt mixture firm up and gives the Parmesan and walnut flavors time to blend.
Zucchini Parmesan Walnut Tarator Vitamins & Minerals
Vitamins
B2
0.2mg · 15% DV
B12
0.28µg · 12% DV
B6
0.16mg · 9% DV
Vitamin C
7.2mg · 8% DV
Minerals
Phosphorus
126mg · 18% DV
Copper
0.14mg · 16% DV
Calcium
142mg · 14% DV
Manganese
0.26mg · 11% DV
Sodium
245mg · 11% DV
Potassium ⭐
208mg · 6% DV
Zucchini Parmesan Walnut Tarator Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini Parmesan Walnut Tarator
To burn the 132 calories in 100 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 Parmesan Walnut Tarator?
Zucchini Parmesan Walnut Tarator is a Turkish-style yogurt meze made with softened zucchini, walnuts and Parmesan. Tarator is a familiar name for creamy dips and side dishes served across the region; this version pairs the mild vegetable with the cheese’s savoury edge and the walnuts’ earthy flavour.
Serve it chilled as part of a meze spread, alongside grilled food, or with bread and fresh vegetables for scooping. Its texture is creamy with a little crunch, and its nutritional character comes from the yogurt and cheese alongside the walnuts’ fats. At 132 calories per 100 g, it makes a substantial dip rather than a very light vegetable side. Pair it with crisp vegetables or a fresh salad to balance the richness.
How Nutritious Is Zucchini Parmesan Walnut Tarator?
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 Parmesan Walnut 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 Parmesan Walnut Tarator Contain Allergens?
Contains these allergens:
Which Diets Is Zucchini Parmesan Walnut 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 Parmesan Walnut Tarator Fat Profile
SATURATED
2.22g
MONOUNSATURATED
4.21g
POLYUNSATURATED
3.18g
Omega 6:3 ratio 8.2:1
Above the ideal 4:1 (8.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.