Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Zucchini with einkorn bulgur Calories
Fiber-rich whole grain zucchini dish
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Zucchini with einkorn bulgur (220 g) has 172 calories. That works out to 78 calories per 100 g. It contains 26.6 g of carbs, 5.7 g of protein, 4.6 g of fat and 5.3 g of fiber. Its 0.9 mg of Manganese covers 40% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Zucchini with einkorn bulgur Nutrition Facts
Selected: 1 serving (medium) · 220 g
172
KCAL / 220G
Carbs
26.6g
· 10% DV
Protein
5.7g
· 11% DV
Fat
4.6g
· 6% DV
Fiber
5.3g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 13% · Fat 25%
Zucchini with einkorn bulgur nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 172 kcal | |
| Total fat | 4.6 g | 6% |
| Saturated fat | 0.7 g | 3% |
| Trans fat | 0 g | |
| Sodium | 396 mg | 17% |
| Total carbohydrate | 26.6 g | 10% |
| Fiber | 5.3 g | 19% |
| Protein | 5.7 g | 11% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Zucchini with einkorn bulgur?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 172 kcal |
| 1 tablespoon (shredded) | 18 g | 14 kcal |
| 2 tablespoon (shredded) | 36 g | 28 kcal |
| 100 g | 100 g | 78 kcal |
| 1 serving (small) | 110 g | 86 kcal |
| 1 cup (medium) | 180 g | 140 kcal |
| 1 serving (large) | 300 g | 234 kcal |
| 1 piece (whole) | 350 g | 273 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Zucchini with einkorn bulgur
How do you cook zucchini with einkorn bulgur?
Cook chopped onion in oil, then add diced zucchini and einkorn bulgur to make zucchini with einkorn bulgur. Add tomato if you like, pour in enough water or stock for the bulgur to soften, and simmer until tender.
What is einkorn bulgur in zucchini with einkorn bulgur?
Einkorn bulgur is cracked, parboiled einkorn wheat, an ancient wheat variety. In zucchini with einkorn bulgur, it gives the dish a chewy texture and a nutty, grain-like flavor that differs from ordinary wheat bulgur.
Can regular bulgur replace einkorn bulgur in zucchini with einkorn bulgur?
Yes, regular bulgur can replace einkorn bulgur in zucchini with einkorn bulgur. The flavor and texture will change slightly, and the cooking time may differ by bulgur size, so add liquid gradually and check for tenderness.
Do you peel the zucchini for zucchini with einkorn bulgur?
No, peeling is not necessary for zucchini with einkorn bulgur. Wash the zucchini well, trim the ends, and cut it into even pieces; leaving the skin on helps the pieces hold their shape as they cook.
How do you keep zucchini with einkorn bulgur from getting mushy?
Use less liquid and avoid overcooking zucchini with einkorn bulgur. Cut the zucchini into larger, even pieces, add liquid gradually, and stop cooking as soon as the zucchini is tender and the bulgur has softened.
Which herbs and spices go well in zucchini with einkorn bulgur?
Dill, mint, parsley, black pepper, and paprika all work well in zucchini with einkorn bulgur. Add fresh herbs near the end of cooking so their flavor stays bright, or finish with lemon juice for a fresher taste.
Is zucchini with einkorn bulgur a main dish or a side dish?
Zucchini with einkorn bulgur can be served as either a light main dish or a side. For a fuller meal, pair it with a salad and yogurt; as a side, it goes well with grilled vegetables or a protein dish.
Can you use yellow squash in zucchini with einkorn bulgur?
Yes, yellow summer squash can replace zucchini in zucchini with einkorn bulgur. Cut it into similar-sized pieces and cook until just tender; like zucchini, it releases moisture, so avoid adding too much liquid at once.
How long does zucchini with einkorn bulgur keep in the fridge?
Zucchini with einkorn bulgur keeps for up to 3 days in a covered container in the refrigerator. Refrigerate it once it has cooled, and reheat only the portion you plan to eat to preserve the remaining leftovers.
Can you freeze zucchini with einkorn bulgur?
Yes, you can freeze zucchini with einkorn bulgur, though the zucchini may be softer after thawing. Cool the dish, portion it into airtight containers, and reheat it gently in a saucepan after thawing.
Zucchini with einkorn bulgur Vitamins & Minerals
Vitamins
Vitamin C
16.5mg · 18% DV
B1
0.2mg · 17% DV
B6
0.26mg · 15% DV
Vitamin K
17.16µg · 14% DV
Minerals
Manganese
0.92mg · 40% DV
Copper
0.2mg · 22% DV
Phosphorus
150mg · 21% DV
Sodium
396mg · 17% DV
Potassium ⭐
462mg · 14% DV
Zucchini with einkorn bulgur Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini with einkorn bulgur
To burn the 172 calories in 1 serving (medium) (220 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 einkorn bulgur?
Zucchini with einkorn bulgur is a homestyle dish of tender zucchini cooked with cracked einkorn wheat, often with onion and tomato. Einkorn is an ancient wheat variety, and its bulgur brings a pleasantly substantial grain to the pot. The amount of liquid and the final texture vary from kitchen to kitchen, from fairly saucy to pilaf-like.
The mild zucchini and nutty, slightly chewy bulgur make it easy to serve warm as a light main or alongside other dishes. In Turkey it may be accompanied by bread or a cooling yogurt dish; elsewhere, a simple salad works well. Einkorn bulgur contributes fibre and makes the dish more filling: it has 2.4 g of fibre per 100 g. For a lighter version, use olive oil sparingly and let the zucchini release its own moisture as it cooks.
How Nutritious Is Zucchini with einkorn bulgur?
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 einkorn bulgur 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 einkorn bulgur Contain Allergens?
Contains these allergens:
Which Diets Is Zucchini with einkorn bulgur Good For?
Vegan
✓ 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 einkorn bulgur Fat Profile
SATURATED
0.7g
MONOUNSATURATED
1.72g
POLYUNSATURATED
1.03g
Omega 6:3 ratio 8.4:1
Above the ideal 4:1 (8.4:1).
Compare Zucchini with einkorn bulgur
Foods Similar to Zucchini with einkorn bulgur
Have another question about Zucchini with einkorn bulgur?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.