Kolokithakia Tiganita
Kolokithakia Tiganita is a beloved Greek appetizer, or meze, consisting of thinly sliced zucchini that is typically dipped in a light batter or simply coated in flour and then fried until golden and crispy. It is a staple in Greek tavernas and home cooking, often served hot with a squeeze of fresh lemon juice to enhance its fresh, mild flavor.
🍽️ Nutrition at a glance
As a fried dish, Kolokithakia Tiganita is higher in fat and calories, with a typical serving providing roughly 150-200 calories, mostly from the frying oil and the zucchini itself. It offers a good source of vitamin C and potassium from the zucchini, though the frying process reduces some of its water-soluble nutrients.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 3 g |
| Carbs | 18 g |
| Fat | 16 g |
| Fiber | 3 g |
| Sugar | 4 g |
| Sodium | 350 mg |
| Potassium | 300 mg |
| Vitamin C | 15 mg |
| Vitamin K | 20 mcg |
| Vitamin A | 150 mcg RAE |
| Folate | 40 mcg |
| Manganese | 0.4 mg |
| Magnesium | 30 mg |
| Iron | 1.0 mg |
Per 1 cup (150 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish is a quintessential part of the Greek 'meze' tradition, meant to be shared among friends and family with drinks. Nutritionally, while frying adds calories, the zucchini base provides a good amount of fiber and antioxidants like beta-carotene, making it a more nutrient-dense fried option compared to many others.