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Zucchini tarama Calories
Creamy zucchini and yogurt meze
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Zucchini tarama (30 g) has 34 calories. That works out to 112 calories per 100 g. It contains 1.7 g of carbs, 1 g of protein, 2.5 g of fat and 0.4 g of fiber. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Zucchini tarama Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
34
KCAL / 30G
Carbs
1.7g
· 1% DV
Protein
1g
· 2% DV
Fat
2.5g
· 3% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 20% · Protein 12% · Fat 68%
Zucchini tarama nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 34 kcal | |
| Total fat | 2.5 g | 3% |
| Saturated fat | 0.41 g | 2% |
| Trans fat | 0 g | |
| Sodium | 93 mg | 4% |
| Total carbohydrate | 1.7 g | 1% |
| Fiber | 0.4 g | 1% |
| Protein | 1 g | 2% |
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 2 Tablespoons of Zucchini tarama?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 34 kcal |
| 1 tablespoon (small) | 15 g | 17 kcal |
| 3 tablespoon (large) | 45 g | 50 kcal |
| 4 tablespoon (extra large) | 60 g | 67 kcal |
| 1 serving (medium) | 80 g | 90 kcal |
| 100 g | 100 g | 112 kcal |
| 1 cup (medium) | 120 g | 134 kcal |
| 1 serving (large) | 150 g | 168 kcal |
Calculated from 112 calories per 100 g.
Frequently Asked Questions About Zucchini tarama
What is zucchini tarama?
Zucchini tarama is a creamy meze made with cooked zucchini, yogurt and seasonings. It is a vegetable-based variation of tarama, which is traditionally made with fish roe, so the two dips have different main ingredients and flavors.
How do you make zucchini tarama?
Cook zucchini until tender, let it cool, and drain it thoroughly before mixing it with yogurt and the other ingredients in your recipe. Blend or mash the mixture to your preferred texture, then chill it briefly before serving.
Is zucchini tarama the same as taramasalata?
No. Zucchini tarama gets its main flavor from zucchini, while taramasalata is traditionally made with fish roe. Both are creamy dips, but zucchini tarama is a vegetable-based meze rather than a fish-roe spread.
Why does zucchini tarama turn watery?
Zucchini tarama often turns watery because cooked zucchini releases moisture into the yogurt mixture. Cool the zucchini and drain or gently press out excess liquid before mixing; adding thick yogurt gradually also helps control the consistency.
Can you make zucchini tarama without yogurt?
Yes, you can make zucchini tarama without yogurt, though it will not have the same tangy, creamy character as the yogurt-based version. Use a suitable alternative from your recipe and make sure the cooked zucchini is well drained.
Should zucchini tarama be served hot or cold?
Zucchini tarama is usually served chilled or cool, not hot. Chilling gives the dip time to settle and makes it a refreshing meze; serve it with a drizzle of olive oil if that suits your recipe.
What do you serve with zucchini tarama?
Serve zucchini tarama with bread, pita or crackers as a dip, or alongside grilled vegetables and other meze. Its cool, creamy texture also works well as a side for a meal with grilled foods.
How long does zucchini tarama last in the fridge?
Keep zucchini tarama covered in the refrigerator and aim to eat it within two days. Use a clean utensil when serving, and discard it if it has been left out for a long time or its smell or appearance has changed.
Can you freeze zucchini tarama?
Freezing zucchini tarama is not recommended because the yogurt can separate and the zucchini can release water as it thaws. The dip may become grainy or runny, so it is better to make a smaller batch and enjoy it fresh.
Can you use yellow squash instead of zucchini in zucchini tarama?
Yes, yellow summer squash can usually replace zucchini in zucchini tarama. Cook it until tender and drain it well before combining it with the other ingredients, since either squash can release plenty of moisture.
Zucchini tarama Vitamins & Minerals
Vitamins
B2
0.05mg · 4% DV
Vitamin C
2.73mg · 3% DV
B12
0.07µg · 3% DV
Vitamin E
0.41mg · 3% DV
Minerals
Sodium
93mg · 4% DV
Phosphorus
23mg · 3% DV
Copper
0.03mg · 3% DV
Calcium
29mg · 3% DV
Potassium ⭐
62mg · 2% DV
Zucchini tarama Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini tarama
To burn the 34 calories in 2 tablespoon (medium) (30 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 tarama?
Zucchini tarama is a creamy meze made by softening grated zucchini, letting it cool, then combining it with yoghurt. Garlic and herbs are common additions, and some versions include walnuts; recipes vary in how smooth or tangy the dip is.
In Turkey, it is served chilled as part of a meze spread, alongside grilled dishes, or scooped up with bread. It also works well with raw vegetables for dipping. Zucchini brings a fresh, vegetable-forward base, while yoghurt and any added oil make the dish richer; it is not especially high in protein or fibre. For a lighter version, use less oil and plain yoghurt, and serve it with plenty of crunchy vegetables.
How Nutritious Is Zucchini tarama?
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 tarama 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 tarama Contain Allergens?
Contains these allergens:
Which Diets Is Zucchini tarama 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 tarama Fat Profile
SATURATED
0.41g
MONOUNSATURATED
1.31g
POLYUNSATURATED
0.55g
Omega 6:3 ratio 26:1
Above the ideal 4:1 (26:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.