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Zucchini tahini meze Calories
Source of healthy fats and fiber from tahini and zucchini
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 tablespoon (medium) of Zucchini tahini meze (60 g) has 69 calories. That works out to 115 calories per 100 g. It contains 3.7 g of carbs, 1.9 g of protein, 5.3 g of fat and 1.3 g of fiber. Its 0.2 mg of Copper covers 19% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Zucchini tahini meze Nutrition Facts
Selected: 3 tablespoon (medium) · 60 g
69
KCAL / 60G
Carbs
3.7g
· 1% DV
Protein
1.9g
· 4% DV
Fat
5.3g
· 7% 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 21% · Protein 11% · Fat 68%
Zucchini tahini meze nutrition facts table · 3 tablespoon (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 69 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 0.73 g | 4% |
| Trans fat | 0 g | |
| Sodium | 111 mg | 5% |
| Total carbohydrate | 3.7 g | 1% |
| Fiber | 1.3 g | 5% |
| Protein | 1.9 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 3 Tablespoons of Zucchini tahini meze?
| Serving | Amount | Calories |
|---|---|---|
| 3 tablespoon (medium) | 60 g | 69 kcal |
| 1 tablespoon (small) | 20 g | 23 kcal |
| 2 tablespoon (medium) | 40 g | 46 kcal |
| 4 tablespoon (large) | 80 g | 92 kcal |
| 100 g | 100 g | 115 kcal |
| ½ cup (small) | 100 g | 115 kcal |
| 1 serving (medium) | 120 g | 138 kcal |
| 1 serving (large) | 180 g | 207 kcal |
| 1 cup (large) | 200 g | 230 kcal |
Calculated from 115 calories per 100 g.
Frequently Asked Questions About Zucchini tahini meze
How do you make zucchini tahini meze?
Zucchini tahini meze is made by mixing cooked, cooled zucchini with tahini, lemon juice and salt. Sauté grated zucchini or roast sliced zucchini until tender, drain off excess liquid, then stir in the dressing and chill before serving.
What is zucchini tahini meze?
Zucchini tahini meze is a cold Mediterranean-style dip or side dish made with cooked zucchini and a tahini dressing. Garlic and lemon are common additions, and recipes may include yogurt or finish the dish with olive oil.
What ingredients go into zucchini tahini meze?
The basic ingredients for zucchini tahini meze are zucchini, tahini, lemon juice and salt. Garlic is a common extra; parsley, chili flakes or a drizzle of olive oil can be added as a garnish.
Do you cook the zucchini for zucchini tahini meze?
Yes, zucchini is usually cooked for zucchini tahini meze. Sautéing grated zucchini makes a soft, cohesive dip, while roasting brings a deeper flavor; cool and drain the cooked zucchini before mixing it with tahini.
Is zucchini tahini meze made with yogurt?
Zucchini tahini meze can be made with or without yogurt. Tahini and lemon create a creamy dressing on their own, while yogurt makes the result tangier and softer; add it after the zucchini has cooled.
Why is my zucchini tahini meze watery?
Zucchini tahini meze turns watery when the cooked zucchini retains too much liquid. Drain it in a sieve and gently squeeze out excess moisture after cooking and cooling, before combining it with the tahini dressing.
Is zucchini tahini meze served hot or cold?
Zucchini tahini meze is usually served chilled or at room temperature. Let the zucchini cool before adding the tahini mixture, then refrigerate the finished meze so the flavors can come together.
What should I serve with zucchini tahini meze?
Zucchini tahini meze pairs well with warm flatbread, pita and a spread of other mezze. It also works alongside grilled vegetables or kebabs; a little olive oil and chopped herbs make a simple finishing touch.
Can you make zucchini tahini meze ahead of time?
Yes, zucchini tahini meze can be made ahead and kept covered in the refrigerator. Stir it before serving, since it may thicken as it sits; loosen it with a small splash of water or lemon juice if needed.
How long does zucchini tahini meze keep in the fridge?
Zucchini tahini meze keeps for about three days in a sealed container in the refrigerator. Use a clean serving spoon, and discard leftovers that have been left at room temperature for an extended time.
Zucchini tahini meze Vitamins & Minerals
Vitamins
Vitamin C
7.5mg · 8% DV
B6
0.1mg · 6% DV
Folate
18µg · 5% DV
B1
0.05mg · 4% DV
Minerals
Copper
0.17mg · 19% DV
Manganese
0.19mg · 8% DV
Phosphorus
55mg · 8% DV
Magnesium
28mg · 7% DV
Sodium
111mg · 5% DV
Potassium ⭐
138mg · 4% DV
Zucchini tahini meze Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini tahini meze
To burn the 69 calories in 3 tablespoon (medium) (60 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 tahini meze?
Zucchini tahini meze is a Turkish-style mezze of softened or lightly sautéed zucchini mixed with tahini. Lemon and garlic are common additions, though recipes vary from kitchen to kitchen. The tahini gives the vegetables a creamy consistency and a deep, nutty sesame flavour, while zucchini keeps the dish fresh and mild.
It is usually served cool or at room temperature alongside other small plates, with bread for scooping; it also works as a side for a simple meal. Tahini contributes most of the fat, while zucchini adds fibre. For a lighter version, use less tahini and brighten the mixture with extra lemon rather than making it richer.
How Nutritious Is Zucchini tahini meze?
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 tahini meze Processed?
NOVA 3
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 tahini meze Contain Allergens?
Contains these allergens:
Which Diets Is Zucchini tahini meze Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Zucchini tahini meze Fat Profile
SATURATED
0.73g
MONOUNSATURATED
1.91g
POLYUNSATURATED
2.17g
Omega 6:3 ratio 106.5:1
Above the ideal 4:1 (106.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.