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Pale green zucchini pieces are topped with soft white curd cheese and a lightly set egg, with creamy white and golden-yellow patches visible on a plate.
●Low GI

Zucchini with curd cheese and egg Calories

High-protein, low-carb egg dish with zucchini and curd cheese

In season: Spring · Summer · Autumn

CALORIES · 100 G

112kcal

GI

15low

POTASSIUM · 100 G

210mg

FIBER · 100 G

0.8g

Quick answer

1 serving (medium) of Zucchini with curd cheese and egg (180 g) has 202 calories. That works out to 112 calories per 100 g. It contains 5 g of carbs, 16.4 g of protein, 12.8 g of fat and 1.4 g of fiber. Its 18 µg of Biotin covers 60% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Zucchini with curd cheese and egg Nutrition Facts

Selected: 1 serving (medium) · 180 g

202

KCAL / 180G

Carbs

5g

· 2% DV

Protein

16.4g

· 33% DV

Fat

12.8g

· 16% 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 10% · Protein 33% · Fat 57%

Zucchini with curd cheese and egg nutrition facts table · 1 serving (medium) (180 g)

NutrientAmount% DV
Calories202 kcal
Total fat12.8 g16%
Saturated fat3.96 g20%
Trans fat0.05 g
Sodium333 mg14%
Total carbohydrate5 g2%
Fiber1.4 g5%
Protein16.4 g33%

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 curd cheese and egg?

ServingAmountCalories
1 serving (medium)180 g202 kcal
1 tablespoon (grated)20 g22 kcal
2 tablespoon (grated)40 g45 kcal
1 piece (small)90 g101 kcal
100 g100 g112 kcal
1 cup (diced)170 g190 kcal
1 serving (large)260 g291 kcal
1 piece (whole)320 g358 kcal

Calculated from 112 calories per 100 g.

Frequently Asked Questions About Zucchini with curd cheese and egg

How do you make zucchini with curd cheese and egg?

Cook the zucchini in a pan until tender and its excess moisture has evaporated. Stir in the curd cheese, pour in beaten eggs, and cook gently until the eggs are set to your liking.

Can you bake zucchini with curd cheese and egg?

Yes, zucchini with curd cheese and egg can be baked. Cook the zucchini first to reduce its moisture, combine it with the cheese and eggs in an oven-safe dish, and bake until the egg mixture is set.

Should you salt zucchini for zucchini with curd cheese and egg?

You can salt zucchini for zucchini with curd cheese and egg, especially if you want to draw out moisture. Let it sit briefly, then squeeze or drain it before cooking; go lightly, since some curd cheeses are already salty.

What cheese can replace the curd cheese in zucchini with curd cheese and egg?

Ricotta or cottage cheese can replace the curd cheese in zucchini with curd cheese and egg, though the texture will differ. Crumbled feta works too, but it makes the dish saltier, so season the mixture cautiously.

Can you make zucchini with curd cheese and egg ahead of time?

Yes, you can cook zucchini with curd cheese and egg ahead and refrigerate it in a covered container for 3–4 days. Reheat it thoroughly before serving; the eggs may become a little firmer after reheating.

What herbs go well with zucchini with curd cheese and egg?

Dill, parsley, mint, and chives all pair well with zucchini with curd cheese and egg. Add fresh herbs near the end of cooking so their flavour stays bright, and use black pepper or chilli for extra seasoning.

What should you serve with zucchini with curd cheese and egg?

Serve zucchini with curd cheese and egg with a crisp salad, sliced tomatoes, or toasted bread. A spoonful of plain yogurt is another fresh accompaniment, while olives make it a more substantial breakfast plate.

Can you use frozen zucchini in zucchini with curd cheese and egg?

Yes, frozen zucchini can be used in zucchini with curd cheese and egg, but thaw it completely and drain or squeeze away the released liquid first. Cook it in a pan until it is no longer watery before adding the other ingredients.

Is zucchini with curd cheese and egg a frittata?

Zucchini with curd cheese and egg is similar to a crustless frittata, but it is not one fixed traditional recipe. It can be cooked gently in a pan or baked, and the proportions of zucchini, cheese, and egg vary.

Can you eat zucchini with curd cheese and egg cold?

Yes, zucchini with curd cheese and egg can be eaten cold once it has been chilled safely. Its texture is usually best warm, but a refrigerated portion also works in a lunchbox or as part of a cold meal.

Zucchini with curd cheese and egg Vitamins & Minerals

Vitamins

Biotin

18µg · 60% DV

B12

0.99µg · 41% DV

B2

0.43mg · 33% DV

B5

1.3mg · 26% DV

Minerals

Selenium

23µg · 42% DV

Phosphorus

261mg · 37% DV

Iodine

32µg · 21% DV

Calcium

166mg · 17% DV

Sodium

333mg · 14% DV

Potassium ⭐

378mg · 11% DV

Zucchini with curd cheese and egg Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

1.8
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Zucchini with curd cheese and egg

To burn the 202 calories in 1 serving (medium) (180 g):

🚶

50min

Walking (5 km/h)

🏃

21min

Running (8 km/h)

🚴

27min

Cycling

🏊

24min

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 curd cheese and egg?

Zucchini with curd cheese and egg is a simple Turkish home-style dish made by cooking zucchini with lor, a mild, fresh Turkish curd cheese, and egg. The zucchini turns tender while the lor adds a soft, lightly tangy creaminess; the egg brings the ingredients together.

In Turkey, it is served warm for breakfast or as an easy light meal, often alongside tomatoes, greens and bread. It also works well as a quick supper. Naturally low in carbohydrates and relatively high in protein, it provides 9.1 g of protein per 100 g. For a lighter version, use only a little oil in the pan; fresh herbs or a side salad make an easy accompaniment.

How Nutritious Is Zucchini with curd cheese and egg?

Nutrient density

High

71/ 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

46/ 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.

Is Zucchini with curd cheese and egg 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 curd cheese and egg Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs yes
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Zucchini with curd cheese and egg 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 with curd cheese and egg Fat Profile

SATURATED

3.96g

MONOUNSATURATED

4.86g

POLYUNSATURATED

1.98g

⚖️

Omega 6:3 ratio 11.9:1

Above the ideal 4:1 (11.9:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.