1 serving (medium) of Zucchini with Yogurt (150 g) has 68 calories. That works out to 45 calories per 100 g. It contains 7.8 g of carbs, 3.3 g of protein, 2 g of fat and 1.8 g of fiber. Its 165 µg of Vitamin A covers 18% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

What is Zucchini with Yogurt?

Zucchini with Yogurt is a simple Turkish home-style dish: cooked zucchini is cooled and combined with thick yogurt. The squash may be grated or cut into small pieces, and garlic or dill is often added, though recipes vary from kitchen to kitchen. It is usually served chilled, especially in warm weather, as a meze or a light side alongside grilled foods and other small dishes. The mild, tender zucchini contrasts with the yogurt’s creamy tang, making it refreshing with bread or as part of a shared table. It offers some fibre and protein; for a lighter version, use plain regular yogurt and keep added oil modest.

Zucchini with Yogurt Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

5.2g

· 2% DV

Protein

2.2g

· 4% DV

Fat

1.3g

· 2% DV

Fiber

1.2g

· 4% DV

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

Calories come from: Carbs 50% · Protein 21% · Fat 29%

Zucchini with Yogurt Vitamins & Minerals

Vitamins

Vitamin A

110µg · 12% DV

Vitamin C

11mg · 12% DV

0.13mg · 10% DV

B12

0.18µg · 8% DV

Minerals

Potassium ⭐

240mg · 7% DV

Calcium

55mg · 6% DV

Phosphorus

41mg · 6% DV

Magnesium

17mg · 4% DV

How Nutritious Is Zucchini with Yogurt?

Nutrient density

High

65/ 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

45/ 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 with Yogurt 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 with Yogurt

To burn the 45 calories in 100 g:

🚶

11min

Walking (5 km/h)

🏃

5min

Running (8 km/h)

🚴

6min

Cycling

🏊

5min

Swimming

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

Is Zucchini with Yogurt 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 Yogurt Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Zucchini with Yogurt 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 with Yogurt Fat Profile

SATURATED

0.8g

MONOUNSATURATED

0.3g

POLYUNSATURATED

0.09g

⚖️

Omega 6:3 ratio 1.7:1

Below the ideal 4:1 — a good omega balance.

Compare Zucchini with Yogurt

🥒🍶vs🍅

Zucchini with Yogurt vs Tomato27 kcal more per 100 g

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Zucchini with Yogurt vs Mixed Green Salad27 kcal more per 100 g

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Zucchini with Yogurt vs Red Pepper14 kcal more per 100 g

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Zucchini with Yogurt vs Boiled Beetroot1 kcal more per 100 g

→

Foods Similar to Zucchini with Yogurt

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Zucchini with Yogurt

How do you make zucchini with yogurt?

Cook chopped or grated zucchini in a little oil until tender, then let it cool. Stir it into thick yogurt and season with salt; garlic, dill, and a drizzle of olive oil are common additions.

Is zucchini with yogurt served hot or cold?

Zucchini with yogurt is usually served chilled or at room temperature as a side dish or mezze. Let the cooked zucchini cool before mixing it with yogurt so the yogurt stays thick and creamy.

Can you use Greek yogurt for zucchini with yogurt?

Yes, Greek yogurt works well in zucchini with yogurt because its thick texture coats the zucchini without making the dish watery. If it seems too thick, loosen it with a small splash of water or olive oil.

Why does zucchini with yogurt get watery?

Zucchini with yogurt gets watery when the cooked zucchini releases moisture into the yogurt. Cook off excess liquid, cool the zucchini before mixing, and use thick yogurt to help the finished dish hold its texture.

What do you serve with zucchini with yogurt?

Serve zucchini with yogurt alongside grilled meat, chicken, or other Mediterranean-style sides. It also works as a dip with bread or pita, or as part of a mezze spread with several small dishes.

Can you make zucchini with yogurt ahead of time?

Yes, you can make zucchini with yogurt ahead and refrigerate it in a covered container. The zucchini may release liquid as it sits, so give it a stir before serving and keep it chilled.

Can you use frozen zucchini for zucchini with yogurt?

Yes, frozen zucchini can work in zucchini with yogurt, but thaw it and drain or cook off the extra liquid first. Otherwise, the added moisture can make the yogurt mixture loose.

Is zucchini with yogurt the same as cacık?

No, zucchini with yogurt is not the same as cacık. Cacık is typically made with cucumber and yogurt, often loosened with water, while zucchini with yogurt uses cooked zucchini and is usually thicker.

What herbs go well in zucchini with yogurt?

Dill is a classic addition to zucchini with yogurt, and mint or parsley can also suit it. Add fresh herbs after the zucchini has cooled so they keep their flavor and do not wilt in the warm mixture.

Is zucchini with yogurt a healthy dish?

Yes, zucchini with yogurt combines a vegetable with a dairy food and can make a light side dish. Zucchini contributes fiber, while live cultures are present only if the yogurt used contains them; added oil also affects the dish.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026