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Boiled dried zucchini Calories
Low-calorie, fiber-containing vegetable
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Boiled dried zucchini (150 g) has 33 calories. That works out to 22 calories per 100 g. It contains 6.5 g of carbs, 2.1 g of protein, 0.5 g of fat and 2.7 g of fiber. Its 0.1 mg of Copper covers 12% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Boiled dried zucchini Nutrition Facts
Selected: 1 cup (chopped) · 150 g
33
KCAL / 150G
Carbs
6.5g
· 2% DV
Protein
2.1g
· 4% DV
Fat
0.5g
· 1% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 22% · Fat 11%
Boiled dried zucchini nutrition facts table · 1 cup (chopped) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 33 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.09 g | 0% |
| Trans fat | 0 g | |
| Sodium | 7.5 mg | 0% |
| Total carbohydrate | 6.5 g | 2% |
| Fiber | 2.7 g | 10% |
| Protein | 2.1 g | 4% |
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 Cup of Chopped Boiled dried zucchini?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 150 g | 33 kcal |
| 1 piece (small) | 25 g | 6 kcal |
| 1 ounce (small) | 28.4 g | 6 kcal |
| 1 piece (medium) | 45 g | 10 kcal |
| 1 piece (large) | 70 g | 15 kcal |
| 100 g | 100 g | 22 kcal |
| 1 cup (chopped) | 100 g | 22 kcal |
| 1 serving (medium) | 150 g | 33 kcal |
| 1 serving (large) | 250 g | 55 kcal |
Calculated from 22 calories per 100 g.
Frequently Asked Questions About Boiled dried zucchini
How do you cook boiled dried zucchini for stuffed zucchini?
Use boiled dried zucchini for stuffed zucchini by filling each softened piece loosely, then simmering it in a seasoned sauce until the filling is cooked. Leave room for rice to expand, and handle the zucchini gently so it does not split.
Do you need to soak dried zucchini before boiling it?
No, soaking boiled dried zucchini before cooking is not essential. Rinse it to remove any dust, then briefly soak particularly stiff pieces in warm water if needed. Boil until pliable enough to use without tearing.
How long should boiled dried zucchini be cooked?
Boiled dried zucchini is ready when it bends easily without breaking. Cooking time varies with the thickness and dryness of the pieces, so check them frequently; overcooking makes them fragile and difficult to stuff.
How is boiled dried zucchini different from fresh zucchini?
Boiled dried zucchini has a more concentrated, chewier texture than fresh zucchini and needs rehydrating before use. Fresh zucchini is moist and tender, so it can go straight into many recipes without a soaking or softening step.
Why does boiled dried zucchini fall apart when stuffed?
Boiled dried zucchini usually falls apart when it has been softened too much or handled roughly. Stop boiling once it is pliable, avoid overfilling it, and arrange stuffed pieces snugly in the pan rather than stirring them.
What dishes can you make with boiled dried zucchini?
Boiled dried zucchini is commonly used for stuffed zucchini, and it can also go into tomato-based or spiced vegetable stews. Its hollow, softened shape works particularly well for stuffing, while chopped pieces suit mixed dishes.
Can you serve boiled dried zucchini with yogurt?
Yes, boiled dried zucchini is often served with yogurt, especially when prepared as a spiced stuffed dish. Garlic yogurt makes a good contrast with a savory filling; add it at the table rather than boiling it with the zucchini.
How should you store boiled dried zucchini leftovers?
Store boiled dried zucchini leftovers in a covered container in the refrigerator and use them within a few days. Refrigerate them promptly after cooking, and discard them if they develop an off smell, slimy texture, or mold.
Can you freeze boiled dried zucchini?
Yes, you can freeze boiled dried zucchini, though it may be softer after thawing. Freeze it in meal-sized portions in a sealed freezer-safe container, and use thawed pieces in cooked dishes rather than expecting them to retain a firm texture.
Can boiled dried zucchini cause bloating?
Yes, boiled dried zucchini can cause gas or bloating in some people, particularly if they are not used to eating fiber-rich vegetables. Try a smaller portion and cook it until tender; persistent symptoms may warrant discussing your diet with a clinician.
Boiled dried zucchini Vitamins & Minerals
Vitamins
B6
0.17mg · 10% DV
B5
0.3mg · 6% DV
Vitamin C
5.25mg · 6% DV
B2
0.08mg · 6% DV
Minerals
Copper
0.11mg · 12% DV
Potassium ⭐
360mg · 11% DV
Manganese
0.24mg · 10% DV
Phosphorus
50mg · 7% DV
Sodium
7.5mg · 0% DV
Boiled dried zucchini Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled dried zucchini
To burn the 33 calories in 1 cup (chopped) (150 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 Boiled dried zucchini?
Boiled dried zucchini is made by rehydrating and cooking zucchini that has been dried for storage. In Turkey, zucchini is often dried in pieces intended for stuffing; after boiling until pliable, it can be filled and cooked further, or served simply as a vegetable side.
It turns tender with a slight chew and a mild, gently sweet zucchini flavour. Serve it with yoghurt or alongside other vegetables and grains. It is a low-calorie vegetable that provides some fibre: a 100 g portion has 22 calories. For a lighter meal, keep added oil modest and pair it with a fresh salad or a protein-rich main.
How Nutritious Is Boiled dried zucchini?
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 Boiled dried zucchini 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 Boiled dried zucchini Contain Allergens?
No known major allergens
Which Diets Is Boiled dried zucchini Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Boiled dried zucchini Fat Profile
SATURATED
0.09g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.