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Low-oil meat-stuffed zucchini Calories
Low-oil vegetable dish with meat protein
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Low-oil meat-stuffed zucchini (250 g) has 238 calories. That works out to 95 calories per 100 g. It contains 18.8 g of carbs, 15.5 g of protein, 12 g of fat and 3.8 g of fiber. Its 1.8 µg of B12 covers 75% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Low-oil meat-stuffed zucchini Nutrition Facts
Selected: 2 piece (medium) · 250 g
238
KCAL / 250G
Carbs
18.8g
· 7% DV
Protein
15.5g
· 31% DV
Fat
12g
· 15% 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 31% · Protein 25% · Fat 44%
Low-oil meat-stuffed zucchini nutrition facts table · 2 piece (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 238 kcal | |
| Total fat | 12 g | 15% |
| Saturated fat | 3.63 g | 18% |
| Trans fat | 0.08 g | |
| Sodium | 525 mg | 23% |
| Total carbohydrate | 18.8 g | 7% |
| Fiber | 3.8 g | 14% |
| Protein | 15.5 g | 31% |
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 2 Pieces of Low-oil meat-stuffed zucchini?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 250 g | 238 kcal |
| 100 g | 100 g | 95 kcal |
| 1 piece (small) | 120 g | 114 kcal |
| 1 serving (small) | 180 g | 171 kcal |
| 1 cup (diced) | 190 g | 181 kcal |
| 1 cup (whole) | 250 g | 238 kcal |
| 1 serving (large) | 300 g | 285 kcal |
| 3 piece (large) | 375 g | 356 kcal |
Calculated from 95 calories per 100 g.
Frequently Asked Questions About Low-oil meat-stuffed zucchini
How do you make low-oil meat-stuffed zucchini?
Low-oil meat-stuffed zucchini is made by hollowing zucchini, filling them with seasoned ground meat and rice, then cooking them with a little liquid. Leave room at the top of each zucchini for the filling to expand, and simmer gently until both the zucchini and filling are cooked through.
What goes into low-oil meat-stuffed zucchini?
Low-oil meat-stuffed zucchini usually contains hollowed zucchini filled with ground meat, rice, onion, tomato, herbs and spices. A small amount of tomato sauce or water helps the filling cook without needing much added oil.
How do you keep low-oil meat-stuffed zucchini from falling apart?
Keep low-oil meat-stuffed zucchini intact by choosing similarly sized zucchini, leaving enough flesh around the shell, and packing them upright in a snug pot or baking dish. Avoid overfilling them, since rice expands as it cooks.
Should you peel zucchini for low-oil meat-stuffed zucchini?
No, you usually should not peel zucchini for low-oil meat-stuffed zucchini. The skin helps the zucchini hold its shape during cooking; wash it well, trim the ends, and hollow it carefully without piercing the sides.
Is low-oil meat-stuffed zucchini cooked on the stovetop or in the oven?
Low-oil meat-stuffed zucchini can be cooked either on the stovetop or in the oven. Stovetop simmering keeps the zucchini moist, while oven baking can brown the tops; in either method, add a little liquid so the filling cooks evenly.
What should you serve with low-oil meat-stuffed zucchini?
Serve low-oil meat-stuffed zucchini with plain yogurt, a fresh salad, or a simple grain side. Yogurt is a common pairing for stuffed vegetables, while salad adds freshness without making the meal feel too heavy.
Can you use ground turkey instead of beef in low-oil meat-stuffed zucchini?
Yes, ground turkey works in low-oil meat-stuffed zucchini. Because it is lean, mix it thoroughly with the onion, herbs and other filling ingredients, and keep enough cooking liquid in the dish to prevent the filling from drying out.
Can low-oil meat-stuffed zucchini be prepared ahead of time?
Yes, you can hollow and fill low-oil meat-stuffed zucchini ahead of cooking and keep them covered in the refrigerator. Since the filling contains raw meat, do not leave the prepared zucchini at room temperature; cook them soon after preparation.
How should you store and reheat leftover low-oil meat-stuffed zucchini?
Store leftover low-oil meat-stuffed zucchini in a covered container in the refrigerator, then reheat until hot throughout. Add a splash of water or sauce while reheating to keep the zucchini and meat filling from drying out.
Can you freeze low-oil meat-stuffed zucchini?
Yes, cooked low-oil meat-stuffed zucchini can be frozen, though thawed zucchini may be softer than freshly cooked zucchini. Freeze portions in airtight containers, thaw them in the refrigerator, and reheat thoroughly before serving.
Low-oil meat-stuffed zucchini Vitamins & Minerals
Vitamins
B12
1.8µg · 75% DV
B3
5.75mg · 36% DV
B6
0.55mg · 32% DV
Vitamin C
23mg · 26% DV
Minerals
Selenium
21µg · 38% DV
Phosphorus
218mg · 31% DV
Copper
0.25mg · 28% DV
Zinc
3mg · 27% DV
Sodium
525mg · 23% DV
Potassium ⭐
575mg · 17% DV
Low-oil meat-stuffed zucchini Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-oil meat-stuffed zucchini
To burn the 238 calories in 2 piece (medium) (250 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 Low-oil meat-stuffed zucchini?
Low-oil meat-stuffed zucchini is a Turkish home-style dish made by hollowing out zucchini, filling them with a seasoned minced-meat mixture, and cooking them until tender. They are often simmered in a tomato-based sauce. The zucchini softens around the savoury filling, making the dish both comforting and relatively light.
In Turkey, it is commonly served warm as a main course, with yoghurt, rice or bread alongside. Its nutritional character comes from the combination of a vegetable base and meat protein; it provides 6.2 g of protein per 100 g. For a lighter meal, serve it with salad and keep any extra oil or rich side dishes modest.
How Nutritious Is Low-oil meat-stuffed zucchini?
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 Low-oil meat-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 Low-oil meat-stuffed zucchini Contain Allergens?
No known major allergens
Which Diets Is Low-oil meat-stuffed zucchini 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
Low-oil meat-stuffed zucchini Fat Profile
SATURATED
3.63g
MONOUNSATURATED
5.13g
POLYUNSATURATED
1.38g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.