1 serving (medium) of Zucchini Tarator (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 7.4 g of carbs, 3.7 g of protein, 9.4 g of fat and 1.8 g of fiber. Its 0.2 mg of Copper covers 17% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Zucchini Tarator?

Zucchini Tarator is a Turkish meze made with grated zucchini folded into yogurt, usually finished with walnuts and olive oil. The zucchini is often lightly cooked and cooled first; garlic and dill are common additions. Cool, tangy yogurt softens the zucchini’s mild flavour, while the walnuts add a pleasant crunch.

In Turkey, it is served as part of a spread of small dishes, alongside grilled food, or with bread for dipping. It also makes an easy addition to a summer lunch or a shared table. Although vegetable-based, the yogurt, walnuts and oil make it more substantial than a plain vegetable side. For a lighter version, use regular yogurt and keep the olive oil drizzle modest.

Zucchini Tarator Nutrition Facts

Selected: 100 g

110

KCAL / 100G

Carbs

6.2g

· 2% DV

Protein

3.1g

· 6% DV

Fat

7.8g

· 10% DV

Fiber

1.5g

· 5% DV

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

Calories come from: Carbs 23% · Protein 12% · Fat 65%

Zucchini Tarator Vitamins & Minerals

Vitamins

Vitamin A

85µg · 9% DV

0.11mg · 8% DV

B12

0.19µg · 8% DV

Vitamin C

7.2mg · 8% DV

Minerals

Zinc

1mg · 9% DV

Phosphorus

54mg · 8% DV

Calcium

65mg · 7% DV

Sodium

160mg · 7% DV

How Nutritious Is Zucchini Tarator?

Nutrient density

High

62/ 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

41/ 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 Tarator 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 Tarator

To burn the 110 calories in 100 g:

🚶

27min

Walking (5 km/h)

🏃

11min

Running (8 km/h)

🚴

15min

Cycling

🏊

13min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Zucchini Tarator 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 Tarator Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts yes

Fish free

Soy free

Sesame free

Which Diets Is Zucchini Tarator 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 Tarator Fat Profile

SATURATED

1.7g

MONOUNSATURATED

4.1g

POLYUNSATURATED

1.4g

⚖️

Omega 6:3 ratio 9.2:1

Above the ideal 4:1 (9.2:1).

Compare Zucchini Tarator

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Foods Similar to Zucchini Tarator

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

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31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

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20 kcal

🥗

Potato Salad

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Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Zucchini Tarator

What is Zucchini Tarator made of?

Zucchini Tarator is a Turkish-style meze made with zucchini and yogurt, usually flavored with garlic and olive oil. Chopped walnuts and fresh dill are common toppings; recipes often sauté the grated zucchini before combining it with the yogurt.

How do you make Zucchini Tarator?

To make Zucchini Tarator, grate the zucchini, sauté it briefly in olive oil, and let it cool completely. Fold it into thick yogurt seasoned with garlic, then finish with walnuts and dill. Drain excess zucchini liquid first to keep the dip creamy.

Should you cook zucchini for Zucchini Tarator?

Yes, Zucchini Tarator is commonly made with briefly sautéed zucchini. Cook the grated zucchini until tender, then cool it before mixing it into the yogurt; adding it hot can make the yogurt watery or affect its texture.

How do you keep Zucchini Tarator from becoming watery?

Squeeze or drain the grated zucchini well, and let sautéed zucchini cool before mixing it into the yogurt. Thick yogurt also helps Zucchini Tarator hold its texture. For the firmest result, combine the ingredients shortly before serving.

What is the difference between Zucchini Tarator and zucchini fritters?

Zucchini Tarator is a chilled yogurt meze, while zucchini fritters are patties made by binding grated zucchini with ingredients such as egg and flour, then frying or baking them. Tarator is creamy and spoonable; fritters are cooked, solid, and served in pieces.

Is Zucchini Tarator served hot or cold?

Zucchini Tarator is served cold or chilled, not hot. Cool the sautéed zucchini fully before stirring it into the yogurt, then add walnuts, dill, or a drizzle of olive oil just before serving.

What do you serve with Zucchini Tarator?

Serve Zucchini Tarator as part of a meze spread or alongside grilled meat, fish, and other Turkish dishes. It also works with flatbread or warm bread as a dip; its cool yogurt base complements boldly seasoned foods.

Can you make Zucchini Tarator ahead of time?

Yes, you can make Zucchini Tarator ahead and keep it covered in the refrigerator. For the freshest texture, add the walnuts and finishing oil shortly before serving, since the zucchini can release liquid as it sits.

How long does Zucchini Tarator last in the fridge?

Zucchini Tarator generally keeps for about 2–3 days in a covered container in the refrigerator. Because it contains yogurt, return it to the fridge promptly after serving and discard it if its smell or appearance changes.

Can you freeze Zucchini Tarator?

Freezing Zucchini Tarator is not recommended. The yogurt can separate and turn watery as it thaws, while the zucchini may become softer; refrigerate leftovers instead and eat them within a few days.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026