1 piece (medium) of Olive Oil, Rice and Minced Meat Stuffed Zucchini (200 g) has 296 calories. That works out to 148 calories per 100 g. It contains 20.6 g of carbs, 13 g of protein, 18 g of fat and 3.4 g of fiber. Its 1.1 µg of B12 covers 46% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.

Olive Oil, Rice and Minced Meat Stuffed Zucchini Nutrition Facts

Selected: 1 piece (medium) · 200 g

296

KCAL / 200G

Carbs

20.6g

· 7% DV

Protein

13g

· 26% DV

Fat

18g

· 23% DV

Fiber

3.4g

· 12% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 28% · Protein 18% · Fat 54%

Olive Oil, Rice and Minced Meat Stuffed Zucchini nutrition facts table · 1 piece (medium) (200 g)

Nutrient	Amount	% DV
Calories	296 kcal
Total fat	18 g	23%
Saturated fat	4.3 g	22%
Trans fat	0.1 g
Sodium	420 mg	18%
Total carbohydrate	20.6 g	7%
Fiber	3.4 g	12%
Protein	13 g	26%

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 Olive Oil, Rice and Minced Meat Stuffed Zucchini?

Serving	Amount	Calories
1 piece (medium)	200 g	296 kcal
100 g	100 g	148 kcal
1 piece (small)	130 g	192 kcal
1 serving (medium)	180 g	266 kcal
1 cup (diced)	220 g	326 kcal
2 piece (double)	260 g	385 kcal
1 piece (large)	280 g	414 kcal
1 serving (large)	300 g	444 kcal

Calculated from 148 calories per 100 g.

Frequently Asked Questions About Olive Oil, Rice and Minced Meat Stuffed Zucchini

How do you make olive oil, rice and minced meat stuffed zucchini?

Hollow out the zucchini, then loosely fill them with a mixture of minced meat, rinsed rice, onion, tomato and seasonings. Arrange them snugly in a pot, add olive oil and a little water, and cook gently until the zucchini are tender and the rice is cooked through.

Should the rice be cooked before making olive oil, rice and minced meat stuffed zucchini?

No, the rice is usually added rinsed but uncooked because it finishes cooking inside the zucchini. Leave room in each zucchini for the rice to expand. If you use pre-cooked rice, reduce the cooking time and liquid so the filling does not turn mushy.

How do you keep olive oil, rice and minced meat stuffed zucchini from falling apart?

Avoid hollowing the zucchini too thinly, and do not pack the filling tightly; rice expands as it cooks. Stand the zucchini close together in the pot so they support one another, and avoid stirring or moving them roughly while they simmer.

How can you tell when olive oil, rice and minced meat stuffed zucchini are cooked?

The zucchini should be easy to pierce with a fork, and the rice in the center should be tender. If the zucchini are soft but the rice is still firm, add a little hot water and continue cooking gently with the pot covered.

Can you eat the skin of olive oil, rice and minced meat stuffed zucchini?

Yes, the zucchini skin is edible and is usually left on for this dish; it helps the stuffed zucchini hold their shape as they cook. Wash the zucchini before preparing them, and remove only any damaged or unusually tough patches.

What is the difference between Turkish zucchini dolma and stuffed zucchini boats?

Turkish zucchini dolma are commonly made by hollowing whole zucchini and filling them with rice and, in this version, minced meat. Zucchini boats are usually halved lengthwise, topped with filling and baked, so their shape and cooking method differ.

What should you serve with olive oil, rice and minced meat stuffed zucchini?

Plain yogurt or cacık and a fresh salad are classic, refreshing partners for olive oil, rice and minced meat stuffed zucchini. Since the filling already contains rice, bread or another starch is optional rather than essential.

Can you make olive oil, rice and minced meat stuffed zucchini ahead of time?

Yes, you can prepare the filling and hollow the zucchini ahead, then keep them covered in the refrigerator and stuff them shortly before cooking. For the best texture, cook the filled zucchini rather than leaving uncooked rice inside them for an extended period.

How long do leftovers of olive oil, rice and minced meat stuffed zucchini last in the fridge?

Store leftover olive oil, rice and minced meat stuffed zucchini in a covered container in the refrigerator and eat them within a few days. Refrigerate them promptly after cooking, and reheat until the filling is hot throughout.

Can you freeze olive oil, rice and minced meat stuffed zucchini?

Yes, cooked stuffed zucchini can be frozen, though the zucchini may become softer and release water after thawing. Cool them, freeze in sealed portions, thaw in the refrigerator, and reheat thoroughly before serving.

Olive Oil, Rice and Minced Meat Stuffed Zucchini Vitamins & Minerals

Vitamins

B12

1.1µg · 46% DV

0.44mg · 26% DV

3.6mg · 23% DV

Vitamin E

2.7mg · 18% DV

Minerals

Selenium

17µg · 31% DV

Phosphorus

182mg · 26% DV

Zinc

2.7mg · 25% DV

Manganese

0.56mg · 24% DV

Sodium

420mg · 18% DV

Potassium ⭐

460mg · 14% DV

Olive Oil, Rice and Minced Meat Stuffed Zucchini Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Olive Oil, Rice and Minced Meat Stuffed Zucchini

To burn the 296 calories in 1 piece (medium) (200 g):

🚶

73min

Walking (5 km/h)

🏃

30min

Running (8 km/h)

🚴

40min

Cycling

🏊

35min

Swimming

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

What is Olive Oil, Rice and Minced Meat Stuffed Zucchini?

Olive oil, rice and minced meat stuffed zucchini is a home-style Turkish dolma: zucchini are filled with a mixture of rice and minced meat, then cooked with olive oil. Although “olive oil” dishes in Turkish cooking are often meat-free and served cold, this version is generally enjoyed warm as a main course.

The zucchini turns tender while the filling is soft and substantial, with the olive oil bringing the flavours together. Serve it with plain yogurt or a crisp salad for a simple meal. It combines vegetables, rice and meat, so it offers a mix of fibre, carbohydrates and protein; it provides 6.5 g of protein per 100 g. If you’d like a lighter plate, pair it with salad rather than bread or another starchy side.

How Nutritious Is Olive Oil, Rice and Minced Meat Stuffed Zucchini?

Nutrient density

High

67/ 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

43/ 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 Olive Oil, Rice and Minced 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 Olive Oil, Rice and Minced Meat Stuffed Zucchini Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Olive Oil, Rice and Minced 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

Olive Oil, Rice and Minced Meat Stuffed Zucchini Fat Profile

SATURATED

4.3g

MONOUNSATURATED

9.4g

POLYUNSATURATED

1.8g

⚖️

Omega 6:3 ratio 11.1:1

Above the ideal 4:1 (11.1:1).

Compare Olive Oil, Rice and Minced Meat Stuffed Zucchini

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Foods Similar to Olive Oil, Rice and Minced Meat Stuffed Zucchini

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250 kcal

🍢

Chicken Skewer

140 kcal

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230 kcal

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110 kcal

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230 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 30, 2026

Olive Oil, Rice and Minced Meat Stuffed Zucchini Calories

Quick answer

Olive Oil, Rice and Minced Meat Stuffed Zucchini Nutrition Facts

Olive Oil, Rice and Minced Meat Stuffed Zucchini nutrition facts table.css-c5434f{font-weight:500;color:#979797;} · 1 piece (medium) (200 g)

How Many Calories in 1 Medium Olive Oil, Rice and Minced Meat Stuffed Zucchini?

Frequently Asked Questions About Olive Oil, Rice and Minced Meat Stuffed Zucchini

How do you make olive oil, rice and minced meat stuffed zucchini?

Should the rice be cooked before making olive oil, rice and minced meat stuffed zucchini?

How do you keep olive oil, rice and minced meat stuffed zucchini from falling apart?

How can you tell when olive oil, rice and minced meat stuffed zucchini are cooked?

Can you eat the skin of olive oil, rice and minced meat stuffed zucchini?

What is the difference between Turkish zucchini dolma and stuffed zucchini boats?

What should you serve with olive oil, rice and minced meat stuffed zucchini?

Can you make olive oil, rice and minced meat stuffed zucchini ahead of time?

How long do leftovers of olive oil, rice and minced meat stuffed zucchini last in the fridge?

Can you freeze olive oil, rice and minced meat stuffed zucchini?

Olive Oil, Rice and Minced Meat Stuffed Zucchini Vitamins & Minerals

Olive Oil, Rice and Minced Meat Stuffed Zucchini Glycemic Index

How to Burn Off Olive Oil, Rice and Minced Meat Stuffed Zucchini

What is Olive Oil, Rice and Minced Meat Stuffed Zucchini?

How Nutritious Is Olive Oil, Rice and Minced Meat Stuffed Zucchini?

Nutrient density

Satiety score

Is Olive Oil, Rice and Minced Meat Stuffed Zucchini Processed?

Does Olive Oil, Rice and Minced Meat Stuffed Zucchini Contain Allergens?

Which Diets Is Olive Oil, Rice and Minced Meat Stuffed Zucchini Good For?

Olive Oil, Rice and Minced Meat Stuffed Zucchini Fat Profile

Compare Olive Oil, Rice and Minced Meat Stuffed Zucchini

Foods Similar to Olive Oil, Rice and Minced Meat Stuffed Zucchini

Have another question about Olive Oil, Rice and Minced Meat Stuffed Zucchini?

Olive Oil, Rice and Minced Meat Stuffed Zucchini nutrition facts table · 1 piece (medium) (200 g)