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Low-carb zucchini dish with salty aged cheese
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Zucchini with Tulum cheese (180 g) has 173 calories. That works out to 96 calories per 100 g. It contains 6.5 g of carbs, 10.4 g of protein, 12.8 g of fat and 2.2 g of fiber. Its 212.4 mg of Phosphorus covers 30% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
173
KCAL / 180G
Carbs
6.5g
· 2% DV
Protein
10.4g
· 21% DV
Fat
12.8g
· 16% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 14% · Protein 23% · Fat 63%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 173 kcal | |
| Total fat | 12.8 g | 16% |
| Saturated fat | 5.58 g | 28% |
| Trans fat | 0.14 g | |
| Sodium | 657 mg | 29% |
| Total carbohydrate | 6.5 g | 2% |
| Fiber | 2.2 g | 8% |
| Protein | 10.4 g | 21% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 173 kcal |
| 1 tablespoon (grated) | 20 g | 19 kcal |
| 1 cup (diced) | 90 g | 86 kcal |
| 100 g | 100 g | 96 kcal |
| 1 piece (small) | 120 g | 115 kcal |
| 2 piece (double) | 240 g | 230 kcal |
| 1 serving (large) | 260 g | 250 kcal |
| 1 piece (whole) | 320 g | 307 kcal |
Calculated from 96 calories per 100 g.
Zucchini with Tulum cheese is a simple vegetable dish combining cooked zucchini with crumbled Turkish Tulum cheese, a salty, aged cheese. There is no single fixed recipe; it can be made on the stovetop or baked.
Cook sliced or chopped zucchini in a pan with a little oil until tender, then crumble Tulum cheese over it near the end. Taste before adding salt, since Tulum cheese can be quite salty.
Tulum cheese softens when heated, but it usually does not melt into long, stretchy strands like mozzarella. Add it near the end of cooking zucchini for a warm, crumbly topping and to keep its distinct savory flavor.
Yes, zucchini with Tulum cheese can be baked. Roast the zucchini until tender, then add the cheese toward the end so it warms without drying out; baking the cheese for too long can make its texture firmer.
Zucchini with Tulum cheese can turn watery if the zucchini is crowded in the pan or cooked too gently to release and evaporate its moisture. Cook it in a wide pan, and let excess liquid evaporate before adding the cheese.
Zucchini with Tulum cheese pairs well with a fresh salad, plain yogurt, grilled meat, or bread. For a fuller meal, serve it with rice or bulgur; a simple, unsalted side balances the cheese's salty taste.
Yes, feta can replace Tulum cheese in zucchini, though the flavor and texture will differ. Feta is often tangier and may be less crumbly, so add it near the end and taste before seasoning the dish with salt.
Zucchini with Tulum cheese can be a vegetable-forward, low-carbohydrate dish, while the cheese adds salt and fat. Use a smaller amount of cheese if you want a milder, less salty result.
Store leftover zucchini with Tulum cheese in a covered container in the refrigerator and eat it within a few days. Reheat it gently in a pan or in short microwave bursts, since zucchini becomes softer with reheating.
Yes, you can freeze zucchini with Tulum cheese, but thawed zucchini is likely to be softer and more watery. For the best texture, eat it fresh; if freezing leftovers, thaw them in the refrigerator and reheat gently.
Vitamins
B2
0.32mg · 25% DV
B12
0.58µg · 24% DV
Vitamin C
18.72mg · 21% DV
Vitamin A
165.6µg · 18% DV
Minerals
Phosphorus
212mg · 30% DV
Sodium
657mg · 29% DV
Calcium
266mg · 27% DV
Zinc
1.84mg · 17% DV
Potassium ⭐
446mg · 13% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 173 calories in 1 serving (medium) (180 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.
Zucchini with Tulum cheese pairs tender cooked zucchini with crumbled tulum, a tangy, aged Turkish cheese traditionally made from sheep’s or goat’s milk. It is a simple home-style combination rather than a single fixed recipe: the zucchini may be sautéed until soft, then mixed with or topped with the cheese.
In Turkey, it can be served warm as a vegetable side or a meze, alongside a salad, yogurt or bread. For cooks elsewhere, it also makes an easy light lunch or supper; use courgettes if that is your usual name for zucchini. The dish is vegetable-forward and low in carbohydrates, with the cheese adding protein and a rich, salty note. For a lighter version, cook with modest oil and add tulum to taste.
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.
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.
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
5.58g
MONOUNSATURATED
4.32g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 6.4:1
Above the ideal 4:1 (6.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.