1 serving (medium) of Zucchini Salad with Yogurt (120 g) has 78 calories. That works out to 65 calories per 100 g. It contains 6.6 g of carbs, 3.8 g of protein, 3.8 g of fat and 1.4 g of fiber. Its 132 µg of Vitamin A covers 15% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.

What is Zucchini Salad with Yogurt?

Zucchini Salad with Yogurt is a Turkish-style salad or meze made by mixing grated zucchini—often lightly sautéed and cooled—with yogurt. Garlic and dill are common additions, while olive oil and chopped walnuts may be folded in or scattered on top.

It is cool, creamy and gently savoury, with the zucchini keeping the yogurt from feeling too rich. In Turkey, it is served as part of a meze spread or alongside a main meal; it also works well as a chilled side at a summer table. The dish is mostly vegetables, with yogurt contributing some protein, and is relatively light. Serve it with bread or grilled vegetables, or use plain yogurt and go easy on the oil and walnuts for a lighter version.

Zucchini Salad with Yogurt Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

5.5g

· 2% DV

Protein

3.2g

· 6% DV

Fat

3.2g

· 4% DV

Fiber

1.2g

· 4% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 35% · Protein 20% · Fat 45%

Zucchini Salad with Yogurt Vitamins & Minerals

Vitamins

Vitamin A

110µg · 12% DV

Vitamin C

11mg · 12% DV

0.13mg · 10% DV

B12

0.18µg · 8% DV

Minerals

Phosphorus

56mg · 8% DV

Calcium

65mg · 7% DV

Potassium ⭐

220mg · 6% DV

Magnesium

18mg · 4% DV

How Nutritious Is Zucchini Salad with Yogurt?

Nutrient density

High

60/ 100

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

44/ 100

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 with Yogurt Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Zucchini Salad with Yogurt

To burn the 65 calories in 100 g:

🚶

16min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

9min

Cycling

🏊

8min

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 with Yogurt 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 with Yogurt Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Zucchini Salad with Yogurt 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 Salad with Yogurt Fat Profile

SATURATED

1.8g

MONOUNSATURATED

0.7g

POLYUNSATURATED

0.12g

⚖️

Omega 6:3 ratio 2.7:1

Below the ideal 4:1 — a good omega balance.

Compare Zucchini Salad with Yogurt

🥗vs🍅

Zucchini Salad with Yogurt vs Tomato47 kcal more per 100 g

→🥗vs🥗

Zucchini Salad with Yogurt vs Mixed Green Salad47 kcal more per 100 g

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Zucchini Salad with Yogurt vs Red Pepper34 kcal more per 100 g

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Zucchini Salad with Yogurt vs Boiled Beetroot21 kcal more per 100 g

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Foods Similar to Zucchini Salad with Yogurt

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Zucchini Salad with Yogurt

How do you make zucchini salad with yogurt?

To make zucchini salad with yogurt, grate the zucchini, sauté it until tender, and let it cool before mixing it with yogurt. Garlic and fresh dill are common additions; top with walnuts if you want a crunchy finish.

Should you cook the zucchini for zucchini salad with yogurt?

Yes, zucchini salad with yogurt is usually made with cooked zucchini. Sautéing grated zucchini softens it and brings out its flavor; cool it fully before adding yogurt so the yogurt stays smooth.

How do you keep zucchini salad with yogurt from getting watery?

To keep zucchini salad with yogurt from getting watery, drain or squeeze excess liquid from the cooked zucchini and let it cool before mixing. Thick yogurt also helps the salad hold its texture.

Can you use Greek yogurt in zucchini salad with yogurt?

Yes, plain Greek yogurt works well in zucchini salad with yogurt because its thick texture clings to the zucchini. If it feels too dense, stir in a little water or olive oil rather than using sweetened yogurt.

What herbs go in zucchini salad with yogurt?

Dill is a classic herb for zucchini salad with yogurt, adding a fresh, savory note. Mint or parsley can also work, but add herbs after the zucchini cools so their flavor stays bright.

Can you make zucchini salad with yogurt ahead of time?

Yes, you can make zucchini salad with yogurt a few hours ahead and chill it until serving. For the best crunch, keep walnuts separate and scatter them over the salad just before it reaches the table.

How long does zucchini salad with yogurt last in the fridge?

Zucchini salad with yogurt keeps for up to 2 days in a covered container in the refrigerator. It may release liquid as it sits, so stir it before serving and discard it if its smell or appearance changes.

Can you freeze zucchini salad with yogurt?

No, zucchini salad with yogurt does not freeze well. Thawed zucchini tends to turn soft and release water, while the yogurt can separate, leaving the salad grainy and watery.

What can you serve with zucchini salad with yogurt?

Zucchini salad with yogurt pairs well with grilled chicken, fish, or lamb, and it also fits alongside mezze and grain dishes. Serve it chilled as a side rather than heating it with the main course.

Do you peel zucchini for zucchini salad with yogurt?

No, you generally do not need to peel zucchini for zucchini salad with yogurt, especially when the zucchini is young and tender. Wash it well, trim the ends, and grate it with the skin on.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026