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Zucchini scramble salad Calories
Light, low-calorie zucchini salad with olive oil
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Zucchini scramble salad (150 g) has 102 calories. That works out to 68 calories per 100 g. It contains 7.2 g of carbs, 2.1 g of protein, 7.7 g of fat and 2 g of fiber. Its 15.8 mg of Vitamin C covers 18% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Zucchini scramble salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
102
KCAL / 150G
Carbs
7.2g
· 3% DV
Protein
2.1g
· 4% DV
Fat
7.7g
· 10% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 27% · Protein 8% · Fat 65%
Zucchini scramble salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 102 kcal | |
| Total fat | 7.7 g | 10% |
| Saturated fat | 1.08 g | 5% |
| Trans fat | 0 g | |
| Sodium | 180 mg | 8% |
| Total carbohydrate | 7.2 g | 3% |
| Fiber | 2 g | 7% |
| Protein | 2.1 g | 4% |
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 scramble salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 102 kcal |
| 1 tablespoon (mini) | 20 g | 14 kcal |
| 3 tablespoon (small) | 60 g | 41 kcal |
| 1 serving (small) | 90 g | 61 kcal |
| 100 g | 100 g | 68 kcal |
| 1 cup (shredded) | 180 g | 122 kcal |
| 1 piece (large) | 220 g | 150 kcal |
| 2 piece (double) | 300 g | 204 kcal |
Calculated from 68 calories per 100 g.
Frequently Asked Questions About Zucchini scramble salad
What is zucchini scramble salad?
Zucchini scramble salad is a Turkish-style dish made by shaving zucchini into long, thin ribbons and briefly cooking them, often with olive oil, garlic, or herbs. Despite the name, it is not an egg scramble.
How do you make zucchini scramble salad?
To make zucchini scramble salad, shave zucchini lengthwise into ribbons, then cook them briefly in olive oil until just tender. Add garlic or herbs if desired, and avoid overcooking so the ribbons do not turn watery.
Why are the zucchini shaved in zucchini scramble salad?
The zucchini are shaved into ribbons for zucchini scramble salad because thin strips cook quickly and give the dish its characteristic texture. A vegetable peeler works well; stop before reaching the soft, seedy core if the ribbons become watery.
Does zucchini scramble salad contain eggs?
No, zucchini scramble salad does not need eggs; “scramble” describes the loose, ribboned appearance rather than an egg-based preparation. The dish can be made with zucchini, olive oil, and seasonings such as garlic or dill.
Can you add yogurt to zucchini scramble salad?
Yes, zucchini scramble salad can be served with yogurt, though yogurt is not essential to every version. Let the cooked zucchini cool first, then add garlicky yogurt or serve it alongside to keep the texture pleasant.
Is zucchini scramble salad served hot or cold?
Zucchini scramble salad can be served warm, at room temperature, or chilled. For a yogurt-topped version, cool the zucchini before adding the yogurt; this also makes it convenient to prepare ahead.
What herbs go well in zucchini scramble salad?
Dill is a natural match for zucchini scramble salad, and parsley or mint can also work. Add fresh herbs near the end or after cooking so their flavor stays bright rather than becoming muted in the pan.
What do you serve with zucchini scramble salad?
Serve zucchini scramble salad with bread, rice, or bulgur, or alongside beans for a more substantial meal. Its mild, herby flavor also pairs well with grilled vegetables and other Mediterranean-style sides.
How long does zucchini scramble salad keep in the fridge?
Zucchini scramble salad keeps for about two days in a covered container in the refrigerator. The ribbons soften as they sit, so it is best enjoyed sooner; refrigerate any yogurt-topped leftovers promptly.
Can you freeze zucchini scramble salad?
Freezing zucchini scramble salad is not recommended because thawed zucchini ribbons release water and become soft. Make it fresh when possible, or refrigerate cooked leftovers for a short time instead.
Zucchini scramble salad Vitamins & Minerals
Vitamins
Vitamin C
15.75mg · 18% DV
Vitamin E
1.8mg · 12% DV
Vitamin K
12.75µg · 11% DV
B6
0.18mg · 11% DV
Minerals
Manganese
0.26mg · 11% DV
Potassium ⭐
360mg · 11% DV
Copper
0.09mg · 10% DV
Sodium
180mg · 8% DV
Zucchini scramble salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini scramble salad
To burn the 102 calories in 1 serving (medium) (150 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 scramble salad?
Zucchini scramble salad is a Turkish home-style dish made by shaving zucchini into thin ribbons and gently cooking them with olive oil. The strips soften and curl as they cook, giving the dish a tender, silky texture and a mild, fresh flavour.
It can be served warm or chilled, as a side or part of a meze spread, and works especially well alongside other vegetables or bread. Though the name says “scramble,” it is zucchini rather than eggs that gives the dish its character. Its nutritional profile is light, with most of its modest energy coming from olive oil; the zucchini also contributes some fibre. For a lighter version, use the oil sparingly and serve it with a more substantial protein-rich dish.
How Nutritious Is Zucchini scramble 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.
Is Zucchini scramble 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 scramble salad Contain Allergens?
No known major allergens
Which Diets Is Zucchini scramble salad 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 scramble salad Fat Profile
SATURATED
1.08g
MONOUNSATURATED
4.8g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 6.5:1
Above the ideal 4:1 (6.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.