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●Low GI

Gondol Sefası Calories

A Turkish dish of zucchini boats filled with minced meat and vegetables, baked and often finished with cheese.

CALORIES · 100 G

110kcal

GI

35low

POTASSIUM · 100 G

280mg

FIBER · 100 G

1.5g

Quick answer

1 serving (medium) of Gondol Sefası (250 g) has 275 calories. That works out to 110 calories per 100 g. It contains 17.5 g of carbs, 17.5 g of protein, 15 g of fat and 3.8 g of fiber. Its 1.4 µg of B12 covers 57% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

Gondol Sefası Nutrition Facts

Selected: 1 serving (medium) · 250 g

275

KCAL / 250G

Carbs

17.5g

· 6% DV

Protein

17.5g

· 35% DV

Fat

15g

· 19% 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 25% · Protein 25% · Fat 50%

Gondol Sefası nutrition facts table · 1 serving (medium) (250 g)

NutrientAmount% DV
Calories275 kcal
Total fat15 g19%
Saturated fat5.5 g28%
Trans fat0.25 g
Sodium625 mg27%
Total carbohydrate17.5 g6%
Fiber3.8 g14%
Protein17.5 g35%

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 Serving of Gondol Sefası?

ServingAmountCalories
1 serving (medium)250 g275 kcal
100 g100 g110 kcal
1 piece (small)120 g132 kcal
1 piece (medium)180 g198 kcal
1 serving (small)200 g220 kcal
1 cup (chopped)220 g242 kcal
1 piece (large)250 g275 kcal
1 serving (large)350 g385 kcal

Calculated from 110 calories per 100 g.

Frequently Asked Questions About Gondol Sefası

What is Gondol Sefası?

Gondol Sefası is a Turkish baked dish of hollowed zucchini filled with minced meat and vegetables, often topped with cheese. The zucchini halves resemble little boats, which is reflected in the dish’s name.

Can you make Gondol Sefası without meat?

Yes, Gondol Sefası can be made without meat by filling the zucchini boats with sautéed onion, tomato, pepper, and grains or legumes. Cook the filling first so it is flavorful and does not release excess liquid in the oven.

Can Gondol Sefası be assembled ahead of time?

Yes, you can prepare Gondol Sefası ahead by hollowing the zucchini and cooking the filling separately. Keep both covered in the refrigerator, then fill and bake closer to serving so the zucchini does not become watery.

Can Gondol Sefası be frozen?

Yes, baked Gondol Sefası can be frozen, although the zucchini may soften after thawing. Cool the portions, seal them in a freezer-safe container, and thaw in the refrigerator before reheating until hot throughout.

How do you stop Gondol Sefası from turning watery?

To keep Gondol Sefası from turning watery, avoid overcooking the zucchini before baking and cook excess moisture out of the minced-meat filling first. Choose firm zucchini and leave a sturdy base when hollowing each half.

What can you do with the zucchini scooped out for Gondol Sefası?

Save the zucchini flesh scooped out for Gondol Sefası and chop it into the filling. Cook it with the onion and minced meat until its released liquid evaporates, or add it to soup or a vegetable sauté.

Should Gondol Sefası be served hot or cold?

Gondol Sefası is usually served warm, soon after baking, when the filling is hot and any cheese topping is melted. Let it rest briefly before serving so the zucchini boats hold their shape when transferred to plates.

What sauce goes well with Gondol Sefası?

A spoonful of plain yogurt or garlic yogurt works well with Gondol Sefası, balancing the savory minced-meat filling. You can also serve it with the tomato juices from the baking dish rather than adding a separate sauce.

Can you use a different cheese on Gondol Sefası?

Yes, Gondol Sefası does not require one specific cheese. Use another cheese that melts well if you like, or leave the topping off; add cheese toward the end of baking so it melts without becoming overly browned.

How should you reheat Gondol Sefası?

Reheat Gondol Sefası covered in the oven until the filling is hot, which helps keep the zucchini from drying out. For a single portion, a microwave also works; use a covered dish and heat in short intervals.

Gondol Sefası Vitamins & Minerals

Vitamins

B12

1.38µg · 57% DV

B3

4.5mg · 28% DV

Vitamin A

237.5µg · 26% DV

B6

0.43mg · 25% DV

Minerals

Phosphorus

263mg · 38% DV

Selenium

18µg · 33% DV

Zinc

3mg · 27% DV

Sodium

625mg · 27% DV

Potassium ⭐

700mg · 21% DV

Gondol Sefası Glycemic Index

GLYCEMIC INDEX

35
Low
0 Low5570100

GLYCEMIC LOAD

5
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Gondol Sefası

To burn the 275 calories in 1 serving (medium) (250 g):

🚶

68min

Walking (5 km/h)

🏃

28min

Running (8 km/h)

🚴

37min

Cycling

🏊

32min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Gondol Sefası?

Gondol Sefası is a Turkish home-style baked dish: zucchini are hollowed into boat shapes, filled with minced meat and vegetables, and often topped with cheese. The filling commonly includes onion, tomato and pepper, though recipes vary from kitchen to kitchen.

It is usually served hot as a main meal, with rice or bulgur, yoghurt, and a crisp salad alongside. The zucchini gives the dish a vegetable base, while the minced meat makes it more filling and contributes protein; it has 7 g per 100 g. For a lighter version, use lean mince and go easy on the cheese, or serve it with extra salad rather than a large portion of rice.

How Nutritious Is Gondol Sefası?

Nutrient density

Medium

42/ 100

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

47/ 100

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 Gondol Sefası 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 Gondol Sefası Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Gondol Sefası Good For?

Vegan

— Not suitable

Vegetarian

— Not 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

Gondol Sefası Fat Profile

SATURATED

5.5g

MONOUNSATURATED

6g

POLYUNSATURATED

2g

⚖️

Omega 6:3 ratio 12.5:1

Above the ideal 4:1 (12.5:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.