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Cretan zucchini stuffed with buckwheat Calories
Fiber-rich zucchini stuffed with buckwheat
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Cretan zucchini stuffed with buckwheat (220 g) has 202 calories. That works out to 92 calories per 100 g. It contains 31.2 g of carbs, 6.8 g of protein, 6.2 g of fat and 6.4 g of fiber. Its 0.7 mg of Manganese covers 31% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Cretan zucchini stuffed with buckwheat Nutrition Facts
Selected: 1 piece (medium) · 220 g
202
KCAL / 220G
Carbs
31.2g
· 11% DV
Protein
6.8g
· 14% DV
Fat
6.2g
· 8% DV
Fiber
6.4g
· 23% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 13% · Fat 27%
Cretan zucchini stuffed with buckwheat nutrition facts table · 1 piece (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 202 kcal | |
| Total fat | 6.2 g | 8% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0 g | |
| Sodium | 396 mg | 17% |
| Total carbohydrate | 31.2 g | 11% |
| Fiber | 6.4 g | 23% |
| Protein | 6.8 g | 14% |
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 zucchini stuffed with buckwheat?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 220 g | 202 kcal |
| 100 g | 100 g | 92 kcal |
| ½ piece (half) | 110 g | 101 kcal |
| 1 piece (small) | 140 g | 129 kcal |
| 1 cup (diced) | 165 g | 152 kcal |
| 1 serving (small) | 180 g | 166 kcal |
| 1 serving (medium) | 260 g | 239 kcal |
| 1 piece (large) | 320 g | 294 kcal |
| 1 serving (large) | 360 g | 331 kcal |
| 1 piece (jumbo) | 440 g | 405 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Cretan zucchini stuffed with buckwheat
How do you make Cretan zucchini stuffed with buckwheat?
Cretan zucchini stuffed with buckwheat is made by filling hollowed zucchini with a buckwheat mixture and cooking until tender. Partly cook the buckwheat first, combine it with the seasonings, and fill the zucchini loosely so the grains have room to finish cooking.
What does Cretan zucchini stuffed with buckwheat taste like?
Cretan zucchini stuffed with buckwheat has a mild, savory flavor, with a slightly nutty note from the buckwheat and freshness from herbs. The zucchini becomes tender as it cooks, so lemon or a tangy side can add welcome contrast.
Does the buckwheat need to be cooked before making Cretan zucchini stuffed with buckwheat?
Yes, partly cooking the buckwheat helps it soften at the same pace as the zucchini. Fully cooked grains can become mushy inside the filling, while uncooked grains may remain firm; follow the recipe’s liquid amount so the filling does not dry out.
Is Cretan zucchini stuffed with buckwheat a traditional Greek dish?
Cretan zucchini stuffed with buckwheat is best understood as a Cretan-inspired variation on stuffed vegetables, rather than a dish with one fixed traditional recipe. Greek stuffed zucchini often uses rice and herbs, while buckwheat offers a distinctive alternative filling.
How do you keep Cretan zucchini stuffed with buckwheat from falling apart?
To keep Cretan zucchini stuffed with buckwheat intact, leave the zucchini walls and bases thick enough when hollowing them, and avoid packing the filling tightly. Arrange the pieces snugly in the cooking dish and simmer gently rather than stirring them.
Can you prepare Cretan zucchini stuffed with buckwheat ahead of time?
Yes, you can prepare Cretan zucchini stuffed with buckwheat ahead by making the filling and hollowing the zucchini separately, then assembling them before cooking. Keeping the components separate helps prevent the zucchini from releasing moisture and turning soft before the meal.
What herbs go well in Cretan zucchini stuffed with buckwheat?
Dill, mint, and parsley all work well in Cretan zucchini stuffed with buckwheat. Use one herb or combine them with onion and olive oil; a little lemon can brighten the filling without covering the buckwheat’s nutty flavor.
What should you serve with Cretan zucchini stuffed with buckwheat?
Cretan zucchini stuffed with buckwheat pairs well with a crisp salad, lemon, or plain yogurt. For a plant-based meal, serve it with a bean salad or another legume dish; a lighter side lets the herb-filled zucchini remain the focus.
Can you freeze Cretan zucchini stuffed with buckwheat?
Yes, Cretan zucchini stuffed with buckwheat can be frozen after cooking, although the zucchini may soften when thawed. Cool it promptly, pack it in an airtight container, thaw it in the refrigerator, and reheat until hot throughout.
Is Cretan zucchini stuffed with buckwheat filling enough for dinner?
Cretan zucchini stuffed with buckwheat can make a satisfying dinner, especially when served with a protein-rich side. Add yogurt, beans, or lentils if you want a more substantial plate; the stuffed zucchini also works well as part of a larger meal.
Cretan zucchini stuffed with buckwheat Vitamins & Minerals
Vitamins
Vitamin C
21.12mg · 23% DV
B6
0.26mg · 15% DV
B1
0.18mg · 15% DV
Vitamin K
17.16µg · 14% DV
Minerals
Manganese
0.7mg · 30% DV
Copper
0.24mg · 27% DV
Phosphorus
172mg · 25% DV
Magnesium
75mg · 18% DV
Sodium
396mg · 17% DV
Potassium ⭐
561mg · 17% DV
Cretan zucchini stuffed with buckwheat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cretan zucchini stuffed with buckwheat
To burn the 202 calories in 1 piece (medium) (220 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 zucchini stuffed with buckwheat?
Cretan zucchini stuffed with buckwheat brings together hollowed zucchini and a buckwheat-based filling, in a style inspired by Crete’s vegetable cooking. The grain has a gently earthy, nutty flavour, while the zucchini turns tender as it cooks; olive oil and herbs often give the dish a fresh, savoury finish.
In Crete it fits naturally into a home-cooked meal, served warm or at room temperature as a main or a vegetable side. It also works well as a Mediterranean-style shared dish, alongside salad or bread. Zucchini and buckwheat contribute fibre, with 2.9 g per 100 g. Use a light hand with the oil if you want a less rich result; the dish can suit vegetarian and vegan tables.
How Nutritious Is Cretan zucchini stuffed with buckwheat?
Nutrient density
High
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 zucchini stuffed with buckwheat 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 zucchini stuffed with buckwheat Contain Allergens?
No known major allergens
Which Diets Is Cretan zucchini stuffed with buckwheat 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 zucchini stuffed with buckwheat Fat Profile
SATURATED
0.84g
MONOUNSATURATED
2.6g
POLYUNSATURATED
1.47g
Omega 6:3 ratio 12.4:1
Above the ideal 4:1 (12.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.