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Cheese-Stuffed Zucchini Boat Calories
A savory baked zucchini dish filled with cheese, providing protein and calcium.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Cheese-Stuffed Zucchini Boat (180 g) has 162 calories. That works out to 90 calories per 100 g. It contains 6.1 g of carbs, 9.2 g of protein, 10.4 g of fat and 1.8 g of fiber. Its 207 mg of Phosphorus covers 30% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Cheese-Stuffed Zucchini Boat Nutrition Facts
Selected: 1 piece (medium) · 180 g
162
KCAL / 180G
Carbs
6.1g
· 2% DV
Protein
9.2g
· 18% DV
Fat
10.4g
· 13% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 16% · Protein 24% · Fat 60%
Cheese-Stuffed Zucchini Boat nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 162 kcal | |
| Total fat | 10.4 g | 13% |
| Saturated fat | 6.3 g | 32% |
| Trans fat | 0.22 g | |
| Sodium | 333 mg | 14% |
| Total carbohydrate | 6.1 g | 2% |
| Fiber | 1.8 g | 6% |
| Protein | 9.2 g | 18% |
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 Medium Cheese-Stuffed Zucchini Boat?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 162 kcal |
| ½ piece (half) | 90 g | 81 kcal |
| 100 g | 100 g | 90 kcal |
| 1 piece (small) | 120 g | 108 kcal |
| 1 serving (medium) | 200 g | 180 kcal |
| 1 piece (large) | 250 g | 225 kcal |
| 1 serving (large) | 280 g | 252 kcal |
| 2 piece (double) | 360 g | 324 kcal |
Calculated from 90 calories per 100 g.
Frequently Asked Questions About Cheese-Stuffed Zucchini Boat
How do you make a Cheese-Stuffed Zucchini Boat?
A Cheese-Stuffed Zucchini Boat is made by halving zucchini lengthwise, scooping out the centers, filling the shells with cheese, and baking until tender. Add grated cheese on top near the end if you want a browned, bubbling finish.
Why are my Cheese-Stuffed Zucchini Boats watery?
Cheese-Stuffed Zucchini Boats turn watery when the zucchini’s soft, seedy center or excess filling moisture is left in place. Scoop out the center well, pat the zucchini dry, and drain any liquid released in the baking dish before serving.
What cheese works best in a Cheese-Stuffed Zucchini Boat?
Mozzarella or mild cheddar melts well in a Cheese-Stuffed Zucchini Boat, while feta adds a saltier, tangier filling. Combine a crumbly cheese with a melting cheese if you want both a distinct flavor and a stretchy, browned topping.
Do you peel zucchini for a Cheese-Stuffed Zucchini Boat?
No, you do not need to peel zucchini for a Cheese-Stuffed Zucchini Boat. The skin helps the halved zucchini hold its shape while baking; just wash and dry it well, then trim the ends before scooping out the center.
How long should a Cheese-Stuffed Zucchini Boat bake?
Bake a Cheese-Stuffed Zucchini Boat in a preheated 400°F oven until the zucchini is tender and the cheese is golden. The exact time varies with the zucchini’s size and thickness, so test the flesh with a fork rather than relying only on the clock.
Can you make a Cheese-Stuffed Zucchini Boat in an air fryer?
Yes, a Cheese-Stuffed Zucchini Boat can be cooked in an air fryer if the halves fit without crowding. Cook until the zucchini softens and the cheese melts, checking early because air fryers vary and smaller boats cook faster.
Can you prepare Cheese-Stuffed Zucchini Boats ahead of time?
Yes, you can assemble Cheese-Stuffed Zucchini Boats ahead and refrigerate them covered before baking. For a less watery result and better browning, keep the topping separate until you are ready to cook, then add the cheese just before baking.
Can you freeze Cheese-Stuffed Zucchini Boats?
Yes, you can freeze cooked Cheese-Stuffed Zucchini Boats, but thawed zucchini is usually softer and may release liquid. Freeze portions in an airtight container, thaw them in the refrigerator, and reheat in the oven to help the cheese topping regain some texture.
How should you store leftover Cheese-Stuffed Zucchini Boats?
Store leftover Cheese-Stuffed Zucchini Boats in a covered container in the refrigerator and eat them within a few days. Reheat them in the oven until hot throughout; this helps the cheese topping stay more pleasant than reheating for too long in a microwave.
What should you serve with a Cheese-Stuffed Zucchini Boat?
Serve a Cheese-Stuffed Zucchini Boat with a crisp green salad, tomato salad, or a tangy yogurt dip. For a more filling meal, pair it with rice, quinoa, or crusty bread, keeping the sides simple so the cheesy zucchini remains the focus.
Cheese-Stuffed Zucchini Boat Vitamins & Minerals
Vitamins
B12
0.63µg · 26% DV
B2
0.23mg · 18% DV
Vitamin C
12.6mg · 14% DV
Vitamin A
90µg · 10% DV
Minerals
Phosphorus
207mg · 30% DV
Calcium
189mg · 19% DV
Selenium
9µg · 16% DV
Sodium
333mg · 14% DV
Potassium ⭐
414mg · 12% DV
Cheese-Stuffed Zucchini Boat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cheese-Stuffed Zucchini Boat
To burn the 162 calories in 1 piece (medium) (180 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 Cheese-Stuffed Zucchini Boat?
A Cheese-Stuffed Zucchini Boat is made by halving zucchini lengthwise, scooping out the centre and baking the shells with a savoury cheese filling. In this Turkish-style version, the cheese includes kaşar, a mild, meltable Turkish cheese that browns nicely in the oven.
The zucchini turns tender while the top becomes golden and the filling soft and savoury. Serve it hot as a light main or a vegetable side, perhaps with salad, yoghurt or bread. It brings some protein and calcium from the cheese, while zucchini keeps the dish relatively light. For an easy weeknight meal, pair a boat with a crisp salad; use a modest amount of cheese if you want a lighter result.
How Nutritious Is Cheese-Stuffed Zucchini Boat?
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 Cheese-Stuffed Zucchini Boat 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 Cheese-Stuffed Zucchini Boat Contain Allergens?
Contains these allergens:
Which Diets Is Cheese-Stuffed Zucchini Boat Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cheese-Stuffed Zucchini Boat Fat Profile
SATURATED
6.3g
MONOUNSATURATED
2.79g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 4.6:1
Above the ideal 4:1 (4.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.