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Plain zucchini stew Calories
Light, fiber-containing vegetable stew
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Plain zucchini stew (200 g) has 84 calories. That works out to 42 calories per 100 g. It contains 10.2 g of carbs, 2.4 g of protein, 4.2 g of fat and 3 g of fiber. Its 25 mg of Vitamin C covers 28% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Plain zucchini stew Nutrition Facts
Selected: 1 serving (medium) · 200 g
84
KCAL / 200G
Carbs
10.2g
· 4% DV
Protein
2.4g
· 5% DV
Fat
4.2g
· 5% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 11% · Fat 43%
Plain zucchini stew nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 84 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.58 g | 3% |
| Trans fat | 0 g | |
| Sodium | 230 mg | 10% |
| Total carbohydrate | 10.2 g | 4% |
| Fiber | 3 g | 11% |
| Protein | 2.4 g | 5% |
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 Plain zucchini stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 84 kcal |
| ½ cup (small) | 90 g | 38 kcal |
| 100 g | 100 g | 42 kcal |
| 1 serving (small) | 150 g | 63 kcal |
| 1 cup (medium) | 180 g | 76 kcal |
| 1 pack (medium) | 250 g | 105 kcal |
| 1.5 cup (large) | 270 g | 113 kcal |
| 1 serving (large) | 300 g | 126 kcal |
| 1 serving (extra large) | 400 g | 168 kcal |
Calculated from 42 calories per 100 g.
Frequently Asked Questions About Plain zucchini stew
How do you make Plain zucchini stew?
To make Plain zucchini stew, soften chopped onion in olive oil, add sliced zucchini and a little water, then cover and simmer until tender. Season with salt and herbs; add tomato if you want a more tomato-forward home-style version.
Do you peel zucchini for Plain zucchini stew?
Usually, no. The skin of young zucchini is tender and holds the slices together as they cook, so wash the zucchini well and trim the ends instead. Peel only if the skin is unusually tough or you prefer a softer texture.
Can you make Plain zucchini stew without tomatoes?
Yes. Plain zucchini stew can be made without tomatoes: cook zucchini with onion, olive oil, water, and seasoning. It will taste milder and look less saucy; a little lemon or fresh dill added at the end can brighten it.
Why does Plain zucchini stew turn watery?
Plain zucchini stew can turn watery because zucchini releases moisture as it cooks. Avoid adding too much water at the start, use a wide pan if possible, and simmer uncovered near the end so excess liquid can evaporate.
Which herbs go well in Plain zucchini stew?
Dill is a classic match for Plain zucchini stew, while parsley and mint also work well. Add delicate fresh herbs near the end of cooking to keep their flavor fresh; dried herbs can go in earlier with the zucchini.
Can you add rice to Plain zucchini stew?
Yes, rice is a common addition to Plain zucchini stew and makes it more substantial. Rinse the rice first and add it with enough liquid to cook through; check the pot as it simmers, since rice absorbs the zucchini’s released juices.
What should you serve with Plain zucchini stew?
Serve Plain zucchini stew with crusty bread, rice, or a grain such as bulgur. A spoonful of plain yogurt and a crisp salad pair well with its soft texture and make it work as part of a simple meal.
How long does Plain zucchini stew keep in the fridge?
Keep Plain zucchini stew in a covered container in the refrigerator and eat it within about three days. Let it cool promptly rather than leaving it out for an extended time, and reheat only the portion you plan to serve.
Can Plain zucchini stew be frozen?
Yes, but the zucchini may become softer and release more liquid after thawing. Cool the stew, freeze it in meal-sized airtight containers, and thaw it in the refrigerator. Stir while reheating to bring the sauce back together.
Can Plain zucchini stew be served cold?
Yes. Plain zucchini stew can be served cold, particularly when it is cooked in an olive-oil style rather than as a hot, thick stew. Chill it safely, then add fresh dill or a little lemon just before serving.
Plain zucchini stew Vitamins & Minerals
Vitamins
Vitamin C
25mg · 28% DV
B6
0.26mg · 15% DV
Folate
54µg · 14% DV
B5
0.44mg · 9% DV
Minerals
Copper
0.16mg · 18% DV
Potassium ⭐
510mg · 15% DV
Manganese
0.34mg · 15% DV
Sodium
230mg · 10% DV
Plain zucchini stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plain zucchini stew
To burn the 84 calories in 1 serving (medium) (200 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 Plain zucchini stew?
Plain zucchini stew is a simple home-style dish associated with Turkish cooking. Sliced zucchini is gently simmered, often with onion and tomato, a little oil and water; some cooks add rice, while herbs such as dill may be used for extra freshness. It is usually served warm or at room temperature, often as part of a meal rather than as a stand-alone main.
Its mild flavour and soft texture pair well with rice, bread or a spoonful of yoghurt. The stew is vegetable-forward and provides some fibre; it contains 42 calories per 100 g. For a more filling plate, serve it with beans or lentils, or add yoghurt on the side. Keeping the oil modest lets the zucchini’s delicate flavour come through.
How Nutritious Is Plain zucchini stew?
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 Plain 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 Plain zucchini stew Contain Allergens?
No known major allergens
Which Diets Is Plain zucchini stew Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Plain zucchini stew Fat Profile
SATURATED
0.58g
MONOUNSATURATED
2.54g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 6.2:1
Above the ideal 4:1 (6.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.