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Zucchini with strained yogurt Calories
High in protein and fiber, low calorie, probiotic-rich
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Zucchini with strained yogurt (120 g) has 78 calories. That works out to 65 calories per 100 g. It contains 4.9 g of carbs, 6.2 g of protein, 3.2 g of fat and 1.4 g of fiber. Its 21.6 µg of Vitamin K covers 18% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Zucchini with strained yogurt Nutrition Facts
Selected: 1 serving (medium) · 120 g
78
KCAL / 120G
Carbs
4.9g
· 2% DV
Protein
6.2g
· 12% DV
Fat
3.2g
· 4% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 27% · Protein 34% · Fat 39%
Zucchini with strained yogurt nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 78 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 2.04 g | 10% |
| Trans fat | 0 g | |
| Sodium | 46 mg | 2% |
| Total carbohydrate | 4.9 g | 2% |
| Fiber | 1.4 g | 5% |
| Protein | 6.2 g | 12% |
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 with strained yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 78 kcal |
| 2 tablespoon (chopped) | 40 g | 26 kcal |
| 1 serving (small) | 80 g | 52 kcal |
| 100 g | 100 g | 65 kcal |
| 1 cup (medium) | 150 g | 98 kcal |
| 1 serving (large) | 180 g | 117 kcal |
| 1 piece (whole) | 200 g | 130 kcal |
| 1 serving (extra large) | 250 g | 163 kcal |
Calculated from 65 calories per 100 g.
Frequently Asked Questions About Zucchini with strained yogurt
What is zucchini with strained yogurt?
Zucchini with strained yogurt is a Turkish-style cold meze made by combining cooked zucchini with thick yogurt, often with garlic. Recipes vary: some add dill or walnuts, and others finish the dish with olive oil.
How do you make zucchini with strained yogurt?
To make zucchini with strained yogurt, cook grated or diced zucchini until tender and let it cool. Stir it into strained yogurt, adding garlic if you like, then chill it briefly before serving.
Can you make zucchini with strained yogurt without frying the zucchini?
Yes, you can make zucchini with strained yogurt without deep-frying it. Sauté the zucchini with a little oil or roast it until tender; let it cool before mixing it with the yogurt so the sauce stays thick.
Why does zucchini with strained yogurt turn watery?
Zucchini with strained yogurt turns watery when the zucchini releases excess liquid into the mixture. Cook off the moisture and cool the zucchini before adding the yogurt; squeezing grated zucchini after cooking can also help.
Can you use Greek yogurt in zucchini with strained yogurt?
Yes, thick Greek yogurt works in zucchini with strained yogurt. Strained yogurt is typically thicker than regular yogurt, so if yours is loose, drain it through a fine sieve or clean cloth before mixing.
Is zucchini with strained yogurt served hot or cold?
Zucchini with strained yogurt is usually served cold or at room temperature as a meze or side dish. Cool the cooked zucchini before combining it with the yogurt, then refrigerate the mixture until serving.
What should you serve with zucchini with strained yogurt?
Serve zucchini with strained yogurt alongside grilled meat, chicken, or a spread of other meze. It also pairs well with flatbread or rice, where its cool, tangy yogurt contrasts with warm dishes.
Can you prepare zucchini with strained yogurt ahead of time?
Yes, you can prepare zucchini with strained yogurt ahead of a meal and keep it covered in the refrigerator. For the best texture, add toppings such as walnuts, herbs, or a drizzle of oil just before serving.
How long does zucchini with strained yogurt keep in the fridge?
Zucchini with strained yogurt keeps for about 2–3 days in a covered container in the refrigerator. Keep it chilled between servings, and discard it if it develops an off smell or an unusual texture.
Is zucchini with strained yogurt filling enough for lunch?
Zucchini with strained yogurt can make a satisfying light lunch, especially with bread, grains, or another source of protein. On its own, it is usually served as a meze or side rather than a complete meal.
Zucchini with strained yogurt Vitamins & Minerals
Vitamins
Vitamin K
21.6µg · 18% DV
B2
0.22mg · 17% DV
B12
0.3µg · 13% DV
Vitamin A
90µg · 10% DV
Minerals
Phosphorus
108mg · 15% DV
Calcium
132mg · 13% DV
Iodine
16µg · 11% DV
Potassium ⭐
312mg · 9% DV
Sodium
46mg · 2% DV
Zucchini with strained yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini with strained yogurt
To burn the 78 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 with strained yogurt?
Zucchini with strained yogurt is a simple dish of tender cooked zucchini paired with thick, tangy strained yogurt. It is at home in Turkish cooking: the zucchini may be sautéed or boiled, then cooled and mixed with yogurt or served beneath a spoonful of it. Garlic and fresh dill are common additions.
Serve it cool or at room temperature as a meze, a light lunch, or a side dish; it also works alongside bread as part of a relaxed meal. The yogurt brings protein and a creamy tang, while zucchini keeps the dish light and adds some fibre. For a lighter version, cook the zucchini with little oil and add the yogurt just before serving.
How Nutritious Is Zucchini with strained yogurt?
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 with strained 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 with strained yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Zucchini with strained yogurt Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Zucchini with strained yogurt Fat Profile
SATURATED
2.04g
MONOUNSATURATED
0.84g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 1.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.