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Cretan-Style Stuffed Zucchini Calories
Olive-oil stuffed zucchini with rice and herbs
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Cretan-Style Stuffed Zucchini (180 g) has 202 calories. That works out to 112 calories per 100 g. It contains 26.6 g of carbs, 4 g of protein, 9.5 g of fat and 3.8 g of fiber. Its 0.6 mg of Manganese covers 25% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Cretan-Style Stuffed Zucchini Nutrition Facts
Selected: 1 piece (medium) · 180 g
202
KCAL / 180G
Carbs
26.6g
· 10% DV
Protein
4g
· 8% DV
Fat
9.5g
· 12% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 8% · Fat 41%
Cretan-Style Stuffed Zucchini nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 202 kcal | |
| Total fat | 9.5 g | 12% |
| Saturated fat | 1.37 g | 7% |
| Trans fat | 0 g | |
| Sodium | 405 mg | 18% |
| Total carbohydrate | 26.6 g | 10% |
| Fiber | 3.8 g | 14% |
| Protein | 4 g | 8% |
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-Style Stuffed Zucchini?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 202 kcal |
| 100 g | 100 g | 112 kcal |
| 1 piece (small) | 100 g | 112 kcal |
| 1 serving (medium) | 180 g | 202 kcal |
| 1 cup (chopped) | 200 g | 224 kcal |
| 1 piece (large) | 260 g | 291 kcal |
| 1 serving (large) | 270 g | 302 kcal |
| 1 piece (jumbo) | 320 g | 358 kcal |
Calculated from 112 calories per 100 g.
Frequently Asked Questions About Cretan-Style Stuffed Zucchini
How do you make Cretan-Style Stuffed Zucchini?
Cretan-Style Stuffed Zucchini is made by hollowing zucchini, filling them with a rice-and-herb mixture, and cooking them with olive oil. Arrange the zucchini snugly in the pan so they stay upright as they soften.
What is in Cretan-Style Stuffed Zucchini?
Cretan-Style Stuffed Zucchini usually contains zucchini filled with rice, onion, olive oil, and fresh herbs. Dill, parsley, and mint are common; some versions add pine nuts or currants for extra texture and sweetness.
What herbs go into Cretan-Style Stuffed Zucchini?
Dill, parsley, and mint are classic choices for Cretan-Style Stuffed Zucchini. Chop the herbs finely and mix them into the rice filling; fresh herbs give the dish its characteristic fragrant, Mediterranean flavor.
Is Cretan-Style Stuffed Zucchini served hot or cold?
Cretan-Style Stuffed Zucchini is often served at room temperature or chilled, like many olive-oil vegetable dishes. Letting it rest helps the rice and herb flavors settle, and a squeeze of lemon works well just before serving.
What makes Cretan-Style Stuffed Zucchini different from Greek stuffed zucchini?
Cretan-Style Stuffed Zucchini is a regional-style preparation, usually centered on olive oil, rice, and aromatic herbs. Recipes vary across Greece and Crete, so the name signals a style rather than one fixed ingredient list.
Can you make Cretan-Style Stuffed Zucchini with round zucchini?
Yes, round zucchini work well for Cretan-Style Stuffed Zucchini if they can stand steadily in the pan. Hollow them carefully, leave enough flesh to hold their shape, and avoid packing the rice filling tightly.
Why does Cretan-Style Stuffed Zucchini turn mushy?
Cretan-Style Stuffed Zucchini can turn mushy when the zucchini are overcooked or hollowed too thin. Leave a sturdy layer of flesh, cook gently, and avoid stirring the stuffed vegetables while they soften.
What should you serve with Cretan-Style Stuffed Zucchini?
Cretan-Style Stuffed Zucchini pairs well with plain yogurt, a crisp salad, or crusty bread. Since the filling is rice-based, a fresh, lemony side helps balance the soft texture and olive-oil richness.
How do you store leftover Cretan-Style Stuffed Zucchini?
Store leftover Cretan-Style Stuffed Zucchini in a covered container in the refrigerator and refrigerate it promptly after serving. It can be eaten chilled or gently reheated; avoid leaving cooked rice dishes at room temperature for extended periods.
Can you freeze Cretan-Style Stuffed Zucchini?
Yes, Cretan-Style Stuffed Zucchini can be frozen, though the zucchini may become softer and release water after thawing. Cool it first, freeze in airtight portions, and thaw it in the refrigerator before serving.
Cretan-Style Stuffed Zucchini Vitamins & Minerals
Vitamins
Vitamin C
18.36mg · 20% DV
B6
0.31mg · 18% DV
B1
0.18mg · 15% DV
Vitamin E
2.07mg · 14% DV
Minerals
Manganese
0.58mg · 25% DV
Copper
0.22mg · 24% DV
Sodium
405mg · 18% DV
Phosphorus
112mg · 16% DV
Potassium ⭐
441mg · 13% DV
Cretan-Style Stuffed Zucchini Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cretan-Style Stuffed Zucchini
To burn the 202 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-Style Stuffed Zucchini?
Cretan-Style Stuffed Zucchini is made by hollowing out zucchini and filling it with rice, onion and herbs, then cooking it with olive oil. It reflects the cooking of Crete and the wider Aegean, where stuffed vegetables are a familiar home-style dish.
The zucchini turns tender around a soft, savoury rice filling, often scented with herbs such as dill or mint. It is served warm or at room temperature as a side or part of a meze spread, and can also be enjoyed chilled in warm weather. Rice and olive oil make it more sustaining than a plain vegetable side; it provides 2.1 g of fibre per 100 g. Pair it with a crisp salad for a lighter meal.
How Nutritious Is Cretan-Style Stuffed 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 Cretan-Style Stuffed 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 Cretan-Style Stuffed Zucchini Contain Allergens?
Contains these allergens:
Which Diets Is Cretan-Style Stuffed Zucchini 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-Style Stuffed Zucchini Fat Profile
SATURATED
1.37g
MONOUNSATURATED
6.1g
POLYUNSATURATED
1.42g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.