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Cretan squash stuffed with basmati rice Calories
Light vegetable stuffing with basmati rice and olive oil
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Cretan squash stuffed with basmati rice (180 g) has 218 calories. That works out to 121 calories per 100 g. It contains 31 g of carbs, 4.3 g of protein, 9.2 g of fat and 3.1 g of fiber. Its 0.6 mg of Manganese covers 27% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Cretan squash stuffed with basmati rice Nutrition Facts
Selected: 1 piece (medium) · 180 g
218
KCAL / 180G
Carbs
31g
· 11% DV
Protein
4.3g
· 9% DV
Fat
9.2g
· 12% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 8% · Fat 37%
Cretan squash stuffed with basmati rice nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 218 kcal | |
| Total fat | 9.2 g | 12% |
| Saturated fat | 1.3 g | 7% |
| Trans fat | 0 g | |
| Sodium | 441 mg | 19% |
| Total carbohydrate | 31 g | 11% |
| Fiber | 3.1 g | 11% |
| Protein | 4.3 g | 9% |
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 Cretan squash stuffed with basmati rice?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 218 kcal |
| 100 g | 100 g | 121 kcal |
| 1 piece (small) | 110 g | 133 kcal |
| 1 cup (diced) | 145 g | 175 kcal |
| 1 serving (small) | 150 g | 182 kcal |
| 1 cup (chopped) | 190 g | 230 kcal |
| 1 serving (large) | 250 g | 303 kcal |
| 1 piece (large) | 260 g | 315 kcal |
| 1 piece (jumbo) | 350 g | 424 kcal |
Calculated from 121 calories per 100 g.
Frequently Asked Questions About Cretan squash stuffed with basmati rice
How do you make Cretan squash stuffed with basmati rice?
Cretan squash stuffed with basmati rice is made by filling hollowed squash with rice, onion, olive oil, and herbs, then simmering until tender. Use uncooked, rinsed rice so it absorbs the cooking liquid and the squash’s flavor as it cooks.
What herbs go in Cretan squash stuffed with basmati rice?
Dill, mint, and parsley are common in Cretan squash stuffed with basmati rice. Lemon and olive oil brighten the filling, while some home recipes add other fresh herbs depending on what is available.
Can you use regular zucchini for Cretan squash stuffed with basmati rice?
Yes, regular zucchini works for Cretan squash stuffed with basmati rice. Smaller, tender squash cook more quickly, so if using larger zucchini, cut them into manageable pieces and check that they are tender without turning mushy.
Is the rice cooked before making Cretan squash stuffed with basmati rice?
No, the basmati rice is usually added uncooked after rinsing and draining. It cooks inside the squash and absorbs the flavorful liquid; leave room in each squash because the rice expands as it cooks.
What does Cretan mean in Cretan squash stuffed with basmati rice?
Cretan refers to the Greek island of Crete and its food traditions. Cretan squash stuffed with basmati rice is a stuffed-vegetable dish in a Mediterranean style, typically using olive oil, rice, and aromatic herbs.
How do you stop Cretan squash stuffed with basmati rice from falling apart?
To keep Cretan squash stuffed with basmati rice intact, avoid hollowing the squash too thinly and arrange it snugly in the pot. Simmer gently with the lid on; vigorous boiling can break the softened squash.
Is Cretan squash stuffed with basmati rice served hot or cold?
Cretan squash stuffed with basmati rice can be served hot, at room temperature, or chilled. Olive-oil versions are often served cool, while a warm serving works well straight after cooking once the filling has had time to settle.
What do you serve with Cretan squash stuffed with basmati rice?
Serve Cretan squash stuffed with basmati rice with a crisp salad or plain yogurt. The rice-and-herb filling is already flavorful, so a fresh, simple side complements it without overpowering the squash.
How long does Cretan squash stuffed with basmati rice keep in the fridge?
Cretan squash stuffed with basmati rice keeps for 3–4 days in a covered container in the refrigerator. Let it cool before storing, and refrigerate it promptly rather than leaving it out for an extended period.
Can you freeze Cretan squash stuffed with basmati rice?
Yes, you can freeze Cretan squash stuffed with basmati rice, though the squash may be softer after thawing. Cool it completely, freeze in airtight portions, and thaw in the refrigerator before reheating gently.
Cretan squash stuffed with basmati rice Vitamins & Minerals
Vitamins
Vitamin C
15.3mg · 17% DV
B6
0.23mg · 14% DV
B1
0.14mg · 12% DV
Vitamin E
1.62mg · 11% DV
Minerals
Manganese
0.61mg · 27% DV
Copper
0.18mg · 20% DV
Sodium
441mg · 19% DV
Selenium
8.64µg · 16% DV
Potassium ⭐
351mg · 10% DV
Cretan squash stuffed with basmati rice Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cretan squash stuffed with basmati rice
To burn the 218 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 Cretan squash stuffed with basmati rice?
Cretan squash stuffed with basmati rice is a Cretan-style stuffed squash dish, with rice cooked inside the vegetable and olive oil adding richness. The squash turns tender while the rice gives the filling a soft, substantial texture; herbs and gentle seasoning are common in this style of cooking.
In Crete, stuffed vegetables are often served at room temperature, as part of a shared meal or alongside other small dishes. You can serve it warm or cooled, with a crisp salad or lemony greens. It is vegetable-forward, but the rice supplies most of its carbohydrates and the olive oil contributes fat; it provides 121 calories per 100 g. For a lighter version, use the oil sparingly and let the squash and seasoning carry the flavour.
How Nutritious Is Cretan squash stuffed with basmati rice?
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 Cretan squash stuffed with basmati rice 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 Cretan squash stuffed with basmati rice Contain Allergens?
No known major allergens
Which Diets Is Cretan squash stuffed with basmati rice Good For?
Vegan
✓ 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
Cretan squash stuffed with basmati rice Fat Profile
SATURATED
1.3g
MONOUNSATURATED
6.03g
POLYUNSATURATED
0.95g
Omega 6:3 ratio 17.2:1
Above the ideal 4:1 (17.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.