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Baked Zucchini with Meat Calories
A hearty oven-baked dish of zucchini and meat.
CALORIES · 100 G
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Baked Zucchini with Meat (250 g) has 280 calories. That works out to 112 calories per 100 g. It contains 12.8 g of carbs, 20.5 g of protein, 16 g of fat and 3.3 g of fiber. Its 1.8 µg of B12 covers 75% of the Daily Value. Under the NOVA system it is classified as "Minimally Processed".
Baked Zucchini with Meat Nutrition Facts
Selected: 1 serving (medium) · 250 g
280
KCAL / 250G
Carbs
12.8g
· 5% DV
Protein
20.5g
· 41% DV
Fat
16g
· 21% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 18% · Protein 30% · Fat 52%
Baked Zucchini with Meat nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 280 kcal | |
| Total fat | 16 g | 21% |
| Saturated fat | 5.25 g | 26% |
| Trans fat | 0.25 g | |
| Sodium | 450 mg | 20% |
| Total carbohydrate | 12.8 g | 5% |
| Fiber | 3.3 g | 12% |
| Protein | 20.5 g | 41% |
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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How Many Calories in 1 Serving of Baked Zucchini with Meat?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 280 kcal |
| 100 g | 100 g | 112 kcal |
| 1 piece (medium) | 160 g | 179 kcal |
| 1 serving (small) | 180 g | 202 kcal |
| 1 cup (medium) | 210 g | 235 kcal |
| 1 piece (large) | 230 g | 258 kcal |
| 1 cup (large) | 280 g | 314 kcal |
| 1 serving (large) | 350 g | 392 kcal |
Calculated from 112 calories per 100 g.
Frequently Asked Questions About Baked Zucchini with Meat
How do you make Baked Zucchini with Meat?
Baked Zucchini with Meat is made by baking zucchini with a seasoned meat mixture until tender. Brown ground meat with onion, add tomato and herbs, then layer it with sliced zucchini in an oven dish and bake until the meat is cooked through.
What kind of meat is best for Baked Zucchini with Meat?
Ground beef or lamb is the easiest choice for Baked Zucchini with Meat because it cooks quickly and distributes through the dish. Diced meat also works, but cook it until tender before adding it to the zucchini.
Should you cook zucchini before baking Baked Zucchini with Meat?
No, zucchini usually does not need to be cooked before baking Baked Zucchini with Meat. Slice it and add it raw to the dish; precooking can make it overly soft, especially if the slices are thin.
How do you keep Baked Zucchini with Meat from getting watery?
To keep Baked Zucchini with Meat from getting watery, avoid adding too much liquid and cook the tomato-meat mixture down before layering it. Bake uncovered so moisture can escape, and cut the zucchini into substantial slices rather than very thin rounds.
Do you peel zucchini for Baked Zucchini with Meat?
No, you generally do not need to peel zucchini for Baked Zucchini with Meat. Rinse it and trim the ends; leave the skin on for better texture, unless the zucchini is unusually large or its skin is tough.
How long does Baked Zucchini with Meat take in the oven?
Baked Zucchini with Meat commonly takes around 35–45 minutes in a 180°C (350°F) oven, but the time varies with slice thickness and whether the meat is already cooked. It is ready when the zucchini is tender and the meat is fully cooked.
What should you serve with Baked Zucchini with Meat?
Serve Baked Zucchini with Meat with rice, crusty bread, or a fresh salad. Plain yogurt or a cucumber-yogurt side also balances the savory meat and tomato, while a grain such as bulgur makes the meal more substantial.
Can you freeze Baked Zucchini with Meat?
Yes, you can freeze Baked Zucchini with Meat, although the zucchini may become softer and release water after thawing. Cool it first, freeze in airtight meal-size portions, then thaw in the refrigerator and reheat until piping hot.
How long do leftovers of Baked Zucchini with Meat keep?
Baked Zucchini with Meat leftovers keep for about three to four days in the refrigerator when stored promptly in a covered container. Reheat only the portion you plan to eat, and make sure it is hot all the way through.
Can Baked Zucchini with Meat be made with ground turkey instead of beef?
Yes, ground turkey works in Baked Zucchini with Meat as a leaner-tasting alternative to beef. Brown it with the aromatics and season it well, since turkey is mild; cook it thoroughly before serving.
Baked Zucchini with Meat Vitamins & Minerals
Vitamins
B12
1.8µg · 75% DV
B3
5.25mg · 33% DV
B6
0.48mg · 28% DV
Vitamin C
21.25mg · 24% DV
Minerals
Phosphorus
280mg · 40% DV
Zinc
3.88mg · 35% DV
Selenium
19µg · 35% DV
Copper
0.22mg · 24% DV
Potassium ⭐
775mg · 23% DV
Sodium
450mg · 20% DV
How to Burn Off Baked Zucchini with Meat
To burn the 280 calories in 1 serving (medium) (250 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 Baked Zucchini with Meat?
Baked Zucchini with Meat is a home-style dish familiar in Turkish cooking, made by baking zucchini with meat, often alongside onion and tomato. Recipes vary, and some cooks add a tomato-based sauce before the dish goes into the oven.
The zucchini turns tender and juicy, while the meat gives the dish a savoury, hearty character. In Turkey it is commonly served as a main meal, with rice and yoghurt; a fresh salad also makes a good accompaniment. Meat provides protein, while zucchini keeps the dish relatively light: it has 8.2 g of protein per 100 g. For a lighter plate, use oil sparingly and add extra salad.
How Nutritious Is Baked Zucchini with Meat?
Nutrient density
Medium
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 Baked Zucchini with Meat 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 Baked Zucchini with Meat Contain Allergens?
No known major allergens
Which Diets Is Baked Zucchini with Meat Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked Zucchini with Meat Fat Profile
SATURATED
5.25g
MONOUNSATURATED
7g
POLYUNSATURATED
2g
Omega 6:3 ratio 12.5:1
Above the ideal 4:1 (12.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.