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Zucchini Stew Calories
Vegetable-based, light, fiber-rich, low-calorie
In season: Summer
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Zucchini Stew (180 g) has 68 calories. That works out to 38 calories per 100 g. It contains 11.2 g of carbs, 2.3 g of protein, 1.8 g of fat and 3.1 g of fiber. Its 23.4 mg of Vitamin C covers 26% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Zucchini Stew?
Zucchini Stew is a Turkish home-style dish of zucchini cooked with onion and tomato. Some versions include minced meat, while this meat-free style lets the vegetables and their gently sweet, tangy sauce take centre stage. The zucchini turns tender and absorbs the savoury tomato juices without needing a heavy sauce.
Serve it warm or at room temperature, often with rice, bread or a spoonful of yoghurt. It makes a light, vegetable-led meal or a side dish; at 38 calories per 100 g, it is low in energy and provides some fibre. For a more filling plate, pair it with bulgur or beans, or keep it lighter with fresh herbs and a modest amount of oil.
Zucchini Stew Nutrition Facts
Selected: 100 g
38
KCAL / 100G
Carbs
6.2g
· 2% DV
Protein
1.3g
· 3% DV
Fat
1g
· 1% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 13% · Fat 23%
Zucchini Stew Vitamins & Minerals
Vitamins
Vitamin C
13mg · 14% DV
Vitamin A
110µg · 12% DV
Folate
22µg · 6% DV
B2
0.06mg · 5% DV
Minerals
Sodium
180mg · 8% DV
Iron
1mg · 6% DV
Potassium ⭐
210mg · 6% DV
Phosphorus
32mg · 5% DV
How Nutritious Is Zucchini Stew?
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.
Zucchini Stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini Stew
To burn the 38 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 Zucchini Stew 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 Zucchini Stew Contain Allergens?
No known major allergens
Which Diets Is Zucchini Stew 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
Zucchini Stew Fat Profile
SATURATED
0.15g
MONOUNSATURATED
0.12g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 6.5:1
Above the ideal 4:1 (6.5:1).
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Frequently Asked Questions About Zucchini Stew
What is Zucchini Stew?
Zucchini Stew is a home-style dish of tender zucchini cooked in a tomato-based sauce, often with onion and herbs. Turkish-style versions may include minced meat, while meat-free versions focus on the vegetables.
What ingredients go into Zucchini Stew?
Zucchini Stew commonly combines zucchini, tomatoes, onion, garlic, oil, and seasonings. Some recipes add minced meat, while fresh herbs such as parsley or dill are often stirred in or scattered over the dish before serving.
How do you keep Zucchini Stew from turning watery?
To keep Zucchini Stew from turning watery, cook the tomato mixture until it thickens before adding the zucchini, and avoid pouring in too much extra liquid. Cut the zucchini into substantial pieces and stop cooking once tender.
Can you make Zucchini Stew without meat?
Yes, Zucchini Stew is easy to make without meat. Cook the zucchini with onion, tomatoes, garlic, and herbs; for a more substantial meat-free meal, serve it with beans, rice, or crusty bread.
Is Zucchini Stew the same as ratatouille?
No, Zucchini Stew and ratatouille are related vegetable dishes but not the same. Zucchini Stew usually centers on zucchini in a tomato sauce, while ratatouille typically combines several Mediterranean vegetables, often including eggplant and bell pepper.
Should you peel zucchini for Zucchini Stew?
No, peeling zucchini is usually unnecessary for Zucchini Stew. The skin softens as it cooks and helps the pieces hold their shape; just rinse the zucchini and trim off the ends before cutting it.
Can you use yellow squash in Zucchini Stew?
Yes, yellow summer squash can replace some or all of the zucchini in Zucchini Stew. It cooks in a similar way, though the pieces may soften at a slightly different rate, so check them as the stew simmers.
What do you serve with Zucchini Stew?
Zucchini Stew pairs well with rice, bulgur, or crusty bread to soak up the tomato sauce. Add a simple salad or yogurt on the side; the stew can also be served alongside grilled fish or meat.
How long does Zucchini Stew keep in the refrigerator?
Zucchini Stew keeps for about 3 days in a covered container in the refrigerator. Chill leftovers promptly, then reheat only the portion you plan to eat until it is hot throughout.
Can you freeze Zucchini Stew?
Yes, Zucchini Stew can be frozen, although the zucchini may become softer and release water after thawing. Cool it first, portion it into airtight containers, and thaw it in the refrigerator before reheating.
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Nutrition data compiled from USDA FoodData Central and scientific sources.