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Zucchini Salad Calories
Fresh zucchini, olive oil, lemon, herbs for a light and nutritious salad
In season: Spring · Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Zucchini Salad (120 g) has 54 calories. That works out to 45 calories per 100 g. It contains 6.2 g of carbs, 1.6 g of protein, 2.9 g of fat and 1.8 g of fiber. Its 19.2 mg of Vitamin C covers 21% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Zucchini Salad?
Zucchini Salad is a fresh, flexible dish made with thinly sliced or shredded zucchini, usually dressed with olive oil, lemon and herbs. In Turkish home cooking, recipes vary: some use a creamy yogurt dressing, while others keep the salad bright and citrusy. It may also be finished with walnuts, as in the pictured version.
Raw zucchini stays crisp and juicy, pairing well with dill, mint or parsley. Serve it as a meze alongside a Turkish meal, or as a cool side for grilled food and beans. It is a light choice, with zucchini contributing plenty of water and modest amounts of fibre; a 100-gram portion has 45 calories. For a lighter dressing, lean on lemon and herbs and use olive oil sparingly.
Zucchini Salad Nutrition Facts
Selected: 100 g
45
KCAL / 100G
Carbs
5.2g
· 2% DV
Protein
1.3g
· 3% DV
Fat
2.4g
· 3% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 11% · Fat 45%
Zucchini Salad Vitamins & Minerals
Vitamins
Vitamin C
16mg · 18% DV
Vitamin A
120µg · 13% DV
B6
0.13mg · 8% DV
B2
0.09mg · 7% DV
Minerals
Potassium ⭐
255mg · 8% DV
Phosphorus
32mg · 5% DV
Magnesium
18mg · 4% DV
Calcium
22mg · 2% DV
How Nutritious Is Zucchini Salad?
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.
Zucchini Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini Salad
To burn the 45 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.
Is Zucchini Salad 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 Salad Contain Allergens?
No known major allergens
Which Diets Is Zucchini Salad 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 Salad Fat Profile
SATURATED
0.34g
MONOUNSATURATED
1.56g
POLYUNSATURATED
0.25g
Omega 6:3 ratio 7.3:1
Above the ideal 4:1 (7.3:1).
Compare Zucchini Salad
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Frequently Asked Questions About Zucchini Salad
How do you make zucchini salad?
Zucchini salad is made by tossing thinly sliced or grated zucchini with a dressing and herbs. Use the zucchini raw for a crisp salad, or briefly cook and cool it first; olive oil and lemon make a simple dressing.
Can you eat zucchini raw in zucchini salad?
Yes, zucchini can be eaten raw in zucchini salad. Slice or shave it thinly so it is easy to eat, then dress it shortly before serving to keep the pieces crisp rather than watery.
How do you keep zucchini salad from getting watery?
To keep zucchini salad from getting watery, drain or gently squeeze grated zucchini before mixing it with the dressing. Salt draws out more moisture, so season the salad close to serving time.
Should you peel zucchini for zucchini salad?
No, you usually do not need to peel zucchini for zucchini salad. Wash it well and leave the skin on if it is tender; peel it if the skin is tough or you prefer a softer texture.
What dressing goes with zucchini salad?
Olive oil and lemon are a simple dressing for zucchini salad. You can also make a creamy version with yogurt and garlic, then add fresh herbs or walnuts for extra flavor and texture.
Can you make zucchini salad ahead of time?
Yes, you can prepare zucchini salad ahead, but keep the dressing separate until close to serving. Thinly cut zucchini releases moisture as it sits, and creamy dressings can become loose in the refrigerator.
How long does zucchini salad last in the fridge?
Zucchini salad generally keeps for 2–3 days in a covered container in the refrigerator. A yogurt-based version should stay chilled, and the zucchini may soften and release water as it sits.
What can you serve with zucchini salad?
Zucchini salad pairs well with grilled meat, fish, or legumes. Serve a creamy version as a side or part of a mezze spread, or offer a lemon-and-herb version alongside a simple lunch.
Can you use yellow squash in zucchini salad?
Yes, yellow summer squash can replace zucchini in zucchini salad. Slice it thinly or shave it into ribbons just as you would zucchini; if it is especially watery, drain it before adding the dressing.
Can you freeze zucchini salad?
No, zucchini salad does not freeze well. The zucchini turns soft and watery after thawing, and yogurt-based dressing may separate, so refrigerate leftovers instead and eat them within a few days.
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Nutrition data compiled from USDA FoodData Central and scientific sources.