Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Stuffed Zucchini Calories
Zucchini stuffed with ground meat, rice, tomatoes, and spices; a classic Mediterranean dish.
In season: Spring · Summer
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Stuffed Zucchini (180 g) has 171 calories. That works out to 95 calories per 100 g. It contains 18.9 g of carbs, 7.6 g of protein, 6.7 g of fat and 3.8 g of fiber. Its 198 µg of Vitamin A covers 22% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
What is Stuffed Zucchini?
Stuffed zucchini is a home-style dish made by filling halved zucchini with a mixture of minced meat, rice, tomato, onion and spices, then cooking it in a tomato-based sauce. In Turkey, it is a zucchini variation on the familiar karnıyarık style of stuffed vegetables, and recipes vary from household to household.
The zucchini turns tender while the savoury filling stays hearty, and the dish is usually served warm with rice or yoghurt. It brings vegetables together with meat and grains, making it a satisfying main course; it provides 2.1 g of fibre per 100 g. For a lighter meal, use a little less oil and serve it with a crisp salad instead of extra rice.
Stuffed Zucchini Nutrition Facts
Selected: 100 g
95
KCAL / 100G
Carbs
10.5g
· 4% DV
Protein
4.2g
· 8% DV
Fat
3.7g
· 5% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 18% · Fat 36%
Stuffed Zucchini Vitamins & Minerals
Vitamins
Vitamin A
110µg · 12% DV
Vitamin C
10mg · 11% DV
B6
0.13mg · 8% DV
B12
0.18µg · 8% DV
Minerals
Zinc
1mg · 9% DV
Sodium
210mg · 9% DV
Selenium
4.1µg · 7% DV
Phosphorus
49mg · 7% DV
How Nutritious Is 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.
Stuffed Zucchini Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Stuffed Zucchini
To burn the 95 calories in 100 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.
Is 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 Stuffed Zucchini Contain Allergens?
No known major allergens
Which Diets Is Stuffed Zucchini Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Stuffed Zucchini Fat Profile
SATURATED
1.1g
MONOUNSATURATED
1.2g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
Compare Stuffed Zucchini
Foods Similar to Stuffed Zucchini
Frequently Asked Questions About Stuffed Zucchini
How do you make Stuffed Zucchini?
To make Stuffed Zucchini, halve or hollow out the zucchini, fill it with seasoned ground meat, rice, and tomato, then cook it in sauce until tender. Leave a little room in each zucchini so the filling can expand.
What filling goes in Stuffed Zucchini?
Stuffed Zucchini is commonly filled with ground meat, rice, onion, tomato, and herbs or spices. Some versions add parsley or other aromatics; the rice may be uncooked when mixed into the filling, depending on the recipe.
Should the rice be cooked before it goes into Stuffed Zucchini?
Usually, no: rice is often added uncooked to the meat filling so it cooks in the zucchini and sauce. If using cooked rice, reduce the cooking time and avoid packing the filling tightly.
Can you bake Stuffed Zucchini instead of cooking it on the stove?
Yes, Stuffed Zucchini can be baked in a dish with tomato sauce, or simmered covered on the stove. Baking gives the tops a more roasted finish, while stovetop cooking keeps the zucchini surrounded by sauce.
Should you peel zucchini for Stuffed Zucchini?
No, peeling zucchini for Stuffed Zucchini is usually unnecessary. The skin helps the pieces hold their shape as they cook; wash the zucchini well and trim only the ends before cutting or hollowing it.
Why does Stuffed Zucchini turn mushy?
Stuffed Zucchini turns mushy when the zucchini is overcooked or cut into thin, fragile pieces. Choose firm zucchini, keep the pieces sturdy, and stop cooking once a fork can pierce them without the sides collapsing.
Can Stuffed Zucchini be made without meat?
Yes, Stuffed Zucchini can be made with a rice-based filling instead of ground meat. Add onion, tomato, herbs, and seasonings for flavour, and cook the zucchini until the rice is tender.
How do you keep Stuffed Zucchini from tipping over in the pan?
Cut a thin, flat slice from the underside of each zucchini piece before filling it. This gives Stuffed Zucchini a stable base; arrange the pieces snugly in the dish so they stay upright while cooking.
How long do leftovers of Stuffed Zucchini keep in the fridge?
Leftover Stuffed Zucchini keeps for about three days in a covered container in the refrigerator. Reheat only the portion you plan to eat, until it is hot throughout, rather than warming the whole dish repeatedly.
Can you freeze Stuffed Zucchini?
Yes, cooked Stuffed Zucchini can be frozen with its sauce, though the zucchini may become softer after thawing. Cool it before packing into a freezer-safe container, then thaw it in the refrigerator before reheating.
Have another question about Stuffed Zucchini?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.