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Zucchini Salad
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Zucchini Salad

David Janitzek
David Janitzek
Früchte/Fruchtsäfte;Alkoholfreie Getränke/Frucht- und Gemüsesäfte Żywność i napoje na bazie roślin Żywność na bazie roślin Tłuszcze Tłuszcze roślinne Produkty drzewa oliwnego Oleje roślinne Oliwa z oliwek Przyprawy Przyprawy z niezielonych części roślin Pieprz Czarny pieprz Gemüse/Kräuter Zucchini Salad
Specification & Key Parameters
13 parameter
Parameter Value Parameter Value
Preparation time
20 min
Number of portions
2
Cena (Walmart)
$1.22
Cost of one portion
$0.61
Number of ingredients needed for preparation
13
Total calories
139
Calories per 1 portion
70 kcal
Amount of protein per portion
4g
Amount of fat per portion
2g
Amount of carbohydrates per portion
9g
Amount of fiber per portion
3g
Glycemic Index (GI)
IG 14
Glycemic Load (GL)
GL 0.9
Prices calculated for Walmart
$0.61 / serving
$1.22 (Number of portions: 2)
Zucchini Salad
Specialist Verified
Kcal
70 kcal
Protein 24%
3.5 g
Fat 13%
2 g
Carbohydrates 63%
9.4 g
fiber: 3 g IG: 14

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Ingredients

Ingredients

Calculate for portions:
Lemon Juice

Lemon Juice

#DASH Diet #Heart Health #Juice #Vegan #Vegetarian
1 Gram (1 Gram) • 0 kcal
Citrus fruits Salicylates Vitamin C (Ascorbic acid)
B: 0g
T: 0g
W: 0.1g
0 kcal
Olive Oil

Olive Oil

#DASH Diet #Heart Health
0.5 Gram (0.5 Gram) • 5 kcal • $0.01
Olive
B: 0g
T: 0.5g
W: 0g
5 kcal
Black Pepper

Black Pepper

#DASH Diet #Heart Health #Vegan #Vegetarian #Gluten-free
0.5 Pinch (0.5 Pinch (0.5 g)) • 1 kcal
Black Pepper
B: 0.1g
T: 0g
W: 0.3g
1 kcal
Iodized Salt

Iodized Salt

#Iodized Salt #Yoded Salt
0.5 Pinch (0.5 Pinch (0.5 g)) • 0 kcal
Iodine
B: 0g
T: 0g
W: 0g
0 kcal
Lemon Juice

Lemon Juice

#DASH Diet #Heart Health #Juice #Vegan #Vegetarian
1 Tablespoon (1 Tablespoon (1 g)) • 0 kcal • $0.01
Citrus fruits Salicylates Vitamin C (Ascorbic acid)
B: 0g
T: 0g
W: 0.1g
0 kcal
Olive Oil

Olive Oil

#DASH Diet #Heart Health
0.5 Tablespoon (0.5 Tablespoon (0.5 g)) • 5 kcal • $0.07
Olive
B: 0g
T: 0.5g
W: 0g
5 kcal
Black Pepper

Black Pepper

#DASH Diet #Heart Health #Vegan #Vegetarian #Gluten-free
0.5 Tablespoon (0.5 Tablespoon (0.5 g)) • 1 kcal • $0.02
Black Pepper
B: 0.1g
T: 0g
W: 0.3g
1 kcal
Iodized Salt

Iodized Salt

#Iodized Salt #Yoded Salt
1 Pinch (1 Pinch (1 g)) • 0 kcal
Iodine
B: 0g
T: 0g
W: 0g
0 kcal
Zucchini

Zucchini

#Zucchini #Vegan #Vegetarian #Gluten-free #Lactose-Free
250 Gram (250 Gram) • 46 kcal • $0.45
Zucchini
B: 3g
T: 0.3g
W: 8g
46 kcal
Garlic

Garlic

#DASH Diet #Heart Health #Chickpea #Vegan #Vegetarian
0.5 Tooth (0.5 Tooth (0.5 g)) • 1 kcal • $0.01
Garlic
B: 0.1g
T: 0g
W: 0.2g
1 kcal
Pine nuts

Pine nuts

#Pine Nuts
0.5 Gram (0.5 Gram) • 3 kcal • $0.01
Tree nuts
B: 0.1g
T: 0.3g
W: 0.1g
3 kcal
Pine nuts

Pine nuts

#Pine Nuts
0.5 Tablespoon (0.5 Tablespoon (0.5 g)) • 3 kcal • $0.05
Tree nuts
B: 0.1g
T: 0.3g
W: 0.1g
3 kcal
Basil, Fresh

Basil, Fresh

6 Leaf (6 Leaf (6 g)) • 3 kcal
Mugwort-Celery-Spice Syndrome Birch Pollen-Related Oral Allergy Syndrome Latex-Fruit Syndrome
B: 0.2g
T: 0.1g
W: 0.3g
3 kcal

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Supermarket Chain Price Comparator

PRO Price Comparator & Store Map Store Prices

Supermarket Chain Price Comparator — Zucchini Salad

Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.

Cheapest Aldi
0,56 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 0,56 €
100 kcal 0,81 €
20 g protein 3,17 €
Unlock the full multi-chain price comparator and interactive store route planner with a PRO subscription.
Select supermarket chain 1 portion 1 portion 2 portions 4 portions Find store on map & calculate route
Aldi Cheapest
0,56 € 0,56 € 1,12 € 2,24 €
Lidl
0,56 € 0,56 € 1,12 € 2,24 €
Tesco +9%
0,61 € 0,61 € 1,22 € 2,44 €
Carrefour +12%
0,63 € 0,63 € 1,26 € 2,52 €
SPAR +16%
0,65 € 0,65 € 1,30 € 2,60 €

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Fry the pine nuts in a non-stick pan without adding any fat until golden brown, then remove and allow to cool.

Recipe preparation steps

1
Toast the pine nuts in a dry non-stick pan, stirring frequently, until golden brown, then remove from the pan and let cool.
2
Whisk together the lemon juice and olive oil, season generously with iodized salt and black pepper, and finely chop the fresh basil leaves and stir them into the dressing.
3
Wash and trim the zucchini, peel lengthwise in alternating strips about 1 cm apart so green stripes remain, and then grate finely.
4
Peel the garlic clove, cut it in half, and rub the inside of a salad bowl with the cut sides; add the grated zucchini, toss with the dressing, sprinkle with the toasted pine nuts, and let stand for just a few minutes before serving.
Contains allergens 12
Citrus fruits Salicylates Vitamin C (Ascorbic acid) Olive Black Pepper Iodine Zucchini Garlic Tree nuts Mugwort-Celery-Spice Syndrome Birch Pollen-Related Oral Allergy Syndrome Latex-Fruit Syndrome

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Nutrients

Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 portion)

Calculate for portions:
Macronutrient Distribution 1 portion
70 kcal
Protein 3.5g (20% kcal)
Fat 2g (26% kcal)
Carbs 9.4g (54% kcal)
Protein
3.5g
Fat
2g
Carbs
9.4g
Fiber
3g
Zucchini Salad
Bio-Analysis Recipe

Zucchini Salad

70 kcal B: 3.5g T: 2g W: 9.4g 3g fib.
Glycemic Load
IG 14 ŁG 1
Low
Workout Window
30-60 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 84 nutrients organized by category and RDA coverage.

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Estimated Daily Glycemic & Insulin Curve

Glucose Curve

Blood Glucose Curve & Glycemic Index

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Calculate for portions:
Glucose Curve

Blood Glucose Curve (0-180 min)

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Glycemic Load (GL): Low (0.9)
Chart series:
Time horizon:
180 90 160 74 140 57 120 41 100 25 80 8 140 mg/dL 0 min 15 min 30 min 45 min 60 min 90 min 120 min 150 min 180 min 6 µU/mL 8 µU/mL 10 µU/mL 10 µU/mL 9 µU/mL 8 µU/mL 7 µU/mL 6 µU/mL 6 µU/mL 86 mg/dL 89 mg/dL 91 mg/dL 92 mg/dL 91 mg/dL 89 mg/dL 88 mg/dL 86 mg/dL 86 mg/dL 92 mg/dL
Clinical Insight (Glycemic Model) Low glycemic load (GL 0.9) promotes stable blood glucose with a gentle peak around 92 mg/dL and minimal insulin surge.
Glycemic Load (GL) Low
0.9 GL pts

Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.

Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts

Index (GI)
14
Glucose peak
92
mg/dL
P+F+Fiber buffer
1.06
🛡️ Glycemic buffering in this meal
Protein (3.5 g), fat (2 g), and dietary fiber (3 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 6.4 g
Simple sugars: 4.6 g Slowing fiber: 3 g
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Express Shape – 1600 kcal Protein Nutrition Plan – 3 Weeks to a Healthier You
18.03 zł / day · meal ~ 4.51 zł · Walmart 1600 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Empower Your Body - A 4-Week, 1600 kcal High-Protein Plan for Healthy Transformation
Weight Loss / Fat Burn
Empower Your Body - A 4-Week, 1600 kcal High-Protein Plan for Healthy Transformation
20.35 zł / day · meal ~ 6.78 zł · Walmart 1600 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
3-day cleansing diet for 1700 kcal
Detox
3-day cleansing diet for 1700 kcal
17.28 zł / day · meal ~ 4.32 zł · Walmart 1700 kcal / dzień
Cel: Detox • Detox & Cleansing Diet
Protein Power 4 - A 4-Week, 2200 kcal High-Protein Diet for Energy and Optimal Weight Loss
Weight Loss / Fat Burn
Protein Power 4 - A 4-Week, 2200 kcal High-Protein Diet for Energy and Optimal Weight Loss
23.44 zł / day · meal ~ 5.86 zł · Walmart 2200 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Protein Balance – A Month-Long, 2000 kcal High-Protein Plan for Energy and Lasting Wellbeing
High Protein
Protein Balance – A Month-Long, 2000 kcal High-Protein Plan for Energy and Lasting Wellbeing
21.56 zł / day · meal ~ 5.39 zł · Walmart 2000 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Fit Body - A 4-Week, 1400 kcal Healthy Slimming Diet for Optimal Results
Weight Loss / Fat Burn
Fit Body - A 4-Week, 1400 kcal Healthy Slimming Diet for Optimal Results
18.12 zł / day · meal ~ 6.04 zł · Walmart 1400 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
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