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Potato, Zucchini and Kashar Cheese Dish Calories
A hearty dish made with potatoes, zucchini and Kashar cheese, providing protein and calcium.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Potato, Zucchini and Kashar Cheese Dish (250 g) has 320 calories. That works out to 128 calories per 100 g. It contains 36.3 g of carbs, 13 g of protein, 14 g of fat and 5.5 g of fiber. Its 325 mg of Phosphorus covers 46% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Potato, Zucchini and Kashar Cheese Dish Nutrition Facts
Selected: 1 serving (medium) · 250 g
320
KCAL / 250G
Carbs
36.3g
· 13% DV
Protein
13g
· 26% DV
Fat
14g
· 18% DV
Fiber
5.5g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 45% · Protein 16% · Fat 39%
Potato, Zucchini and Kashar Cheese Dish nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 320 kcal | |
| Total fat | 14 g | 18% |
| Saturated fat | 6.25 g | 31% |
| Trans fat | 0.2 g | |
| Sodium | 525 mg | 23% |
| Total carbohydrate | 36.3 g | 13% |
| Fiber | 5.5 g | 20% |
| 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 Serving of Potato, Zucchini and Kashar Cheese Dish?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 320 kcal |
| 1 tablespoon (small) | 20 g | 26 kcal |
| 100 g | 100 g | 128 kcal |
| 1 serving (small) | 150 g | 192 kcal |
| 1 piece (medium) | 180 g | 230 kcal |
| 1 cup (medium) | 200 g | 256 kcal |
| 1 piece (large) | 250 g | 320 kcal |
| 1 cup (large) | 280 g | 358 kcal |
| 1 serving (large) | 350 g | 448 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Potato, Zucchini and Kashar Cheese Dish
How do you make a potato, zucchini and Kashar cheese dish?
A potato, zucchini and Kashar cheese dish is made by cooking sliced potatoes and zucchini, then topping them with Kashar. For an easy version, bake the vegetables with a little oil until tender and add grated cheese near the end so it melts without overbrowning.
Why does a potato, zucchini and Kashar cheese dish turn watery?
A potato, zucchini and Kashar cheese dish can turn watery because zucchini releases moisture as it cooks. Avoid overcrowding the pan or baking dish, and let excess steam escape instead of covering it. If the zucchini is especially wet, pat the slices dry before cooking.
Can you use yellow squash in a potato, zucchini and Kashar cheese dish?
Yes, yellow summer squash can replace zucchini in a potato, zucchini and Kashar cheese dish. It has a similar mild flavor and cooks quickly, so cut it into pieces of similar thickness and avoid overcooking it while the potatoes soften.
What cheese can replace Kashar in a potato, zucchini and Kashar cheese dish?
Mild cheddar, Monterey Jack, or mozzarella can replace Kashar in a potato, zucchini and Kashar cheese dish. Choose a cheese that melts well; mozzarella gives a milder, stretchier topping, while cheddar has a sharper flavor. Salt the vegetables cautiously because cheese adds salt.
Should you cook a potato, zucchini and Kashar cheese dish in the oven or on the stove?
Either method works for a potato, zucchini and Kashar cheese dish. Baking cooks the vegetables evenly and browns the cheese, while stovetop cooking is quicker if the vegetables are thinly sliced. Use a lid on the stove until the potatoes soften, then add the cheese.
How do you keep potatoes from staying hard in a potato, zucchini and Kashar cheese dish?
Cut the potatoes thinly or start cooking them before adding the zucchini in a potato, zucchini and Kashar cheese dish. Potatoes usually take longer to soften, while zucchini can become mushy if cooked for too long. Check that the potato slices are tender before melting the cheese on top.
What herbs go well in a potato, zucchini and Kashar cheese dish?
Thyme, black pepper, and garlic pair well with a potato, zucchini and Kashar cheese dish. A little paprika adds warmth, while fresh parsley works as a finishing touch. Add salt toward the end, since Kashar cheese can make the finished dish salty.
What can you serve with a potato, zucchini and Kashar cheese dish?
A crisp salad or plain yogurt makes a good accompaniment to a potato, zucchini and Kashar cheese dish. Both contrast with the soft, cheesy vegetables. Serve it as a main meal or as a side alongside grilled vegetables or a simple protein.
Can you prepare a potato, zucchini and Kashar cheese dish ahead of time?
Yes, you can assemble a potato, zucchini and Kashar cheese dish ahead and refrigerate it before baking. Add the cheese just before it goes in the oven for the best topping. Avoid preparing it too far ahead, because sliced zucchini can release liquid.
Can you freeze a potato, zucchini and Kashar cheese dish?
You can freeze a potato, zucchini and Kashar cheese dish, but the zucchini may become softer and release water after thawing. Freeze cooled portions in airtight containers and reheat them thoroughly. For the best texture, serve it fresh or refrigerate leftovers instead.
Potato, Zucchini and Kashar Cheese Dish Vitamins & Minerals
Vitamins
B12
0.88µg · 37% DV
B2
0.4mg · 31% DV
B6
0.5mg · 29% DV
Vitamin C
22.5mg · 25% DV
Minerals
Phosphorus
325mg · 46% DV
Potassium ⭐
975mg · 29% DV
Copper
0.25mg · 28% DV
Calcium
263mg · 26% DV
Sodium
525mg · 23% DV
Potato, Zucchini and Kashar Cheese Dish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Potato, Zucchini and Kashar Cheese Dish
To burn the 320 calories in 1 serving (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 Potato, Zucchini and Kashar Cheese Dish?
Potato, zucchini and Kashar cheese dish brings together tender potatoes and zucchini with melted Kashar, a mild Turkish cheese. It is the sort of adaptable home-cooked dish that can be made in a pan or baked until the vegetables are soft and the cheese is golden; recipes vary from kitchen to kitchen.
The potatoes make it filling, zucchini keeps the texture moist and light, and Kashar adds a savoury, stretchy finish. In Turkey it is served warm for lunch or dinner, often with a fresh salad; elsewhere, it works just as well as a simple vegetarian main or a substantial side. It provides carbohydrates from the potatoes, along with protein and calcium from the cheese. Add a crisp salad alongside for a lighter-feeling meal.
How Nutritious Is Potato, Zucchini and Kashar Cheese Dish?
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.
Is Potato, Zucchini and Kashar Cheese Dish 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 Potato, Zucchini and Kashar Cheese Dish Contain Allergens?
Contains these allergens:
Which Diets Is Potato, Zucchini and Kashar Cheese Dish Good For?
Vegan
— Not 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
Potato, Zucchini and Kashar Cheese Dish Fat Profile
SATURATED
6.25g
MONOUNSATURATED
4.5g
POLYUNSATURATED
1.88g
Omega 6:3 ratio 8.1:1
Above the ideal 4:1 (8.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.