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Stuffed Cretan zucchini with ground beef Calories
Traditional stuffed zucchini dish with ground beef, moderate protein and fiber
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Stuffed Cretan zucchini with ground beef (220 g) has 282 calories. That works out to 128 calories per 100 g. It contains 12.8 g of carbs, 16.7 g of protein, 17.8 g of fat and 3.3 g of fiber. Its 1.6 µg of B12 covers 66% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Stuffed Cretan zucchini with ground beef Nutrition Facts
Selected: 1 piece (medium) · 220 g
282
KCAL / 220G
Carbs
12.8g
· 5% DV
Protein
16.7g
· 33% DV
Fat
17.8g
· 23% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 18% · Protein 24% · Fat 58%
Stuffed Cretan zucchini with ground beef nutrition facts table · 1 piece (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 282 kcal | |
| Total fat | 17.8 g | 23% |
| Saturated fat | 5.94 g | 30% |
| Trans fat | 0.4 g | |
| Sodium | 528 mg | 23% |
| Total carbohydrate | 12.8 g | 5% |
| Fiber | 3.3 g | 12% |
| Protein | 16.7 g | 33% |
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 Stuffed Cretan zucchini with ground beef?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 220 g | 282 kcal |
| 100 g | 100 g | 128 kcal |
| ½ piece (half) | 110 g | 141 kcal |
| 1 piece (small) | 140 g | 179 kcal |
| 1 serving (small) | 180 g | 230 kcal |
| 1 cup (diced) | 200 g | 256 kcal |
| 1 serving (medium) | 260 g | 333 kcal |
| 1 piece (large) | 320 g | 410 kcal |
| 1 serving (large) | 360 g | 461 kcal |
| 1 piece (jumbo) | 440 g | 563 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Stuffed Cretan zucchini with ground beef
What is stuffed Cretan zucchini with ground beef?
Stuffed Cretan zucchini with ground beef is a Greek-inspired stuffed vegetable dish made by filling hollowed zucchini with minced beef and usually rice, then cooking them until tender. The Cretan-style zucchini is often rounder and paler than the long zucchini commonly used elsewhere.
How do you make stuffed Cretan zucchini with ground beef?
To make stuffed Cretan zucchini with ground beef, hollow out the zucchini, mix the beef with rice and seasonings, and fill each zucchini loosely. Cook them covered with a little liquid until the zucchini is tender and the rice in the filling is cooked through.
What goes into stuffed Cretan zucchini with ground beef?
Stuffed Cretan zucchini with ground beef commonly contains minced beef, rice, onion, tomato, herbs, and seasoning. Parsley or dill and mint work well; recipes vary, and some cooks add lemon or use a light tomato sauce for cooking.
Can you make stuffed Cretan zucchini with ground beef using regular zucchini?
Yes, you can make stuffed Cretan zucchini with ground beef using regular zucchini if Cretan-style squash is unavailable. Choose small, firm zucchini, cut them into manageable sections, and hollow them carefully so their walls stay intact during cooking.
What is the difference between stuffed Cretan zucchini with ground beef and Greek gemista?
Stuffed Cretan zucchini with ground beef is made specifically with zucchini, while gemista usually refers to tomatoes or peppers stuffed with a rice-based filling, sometimes with meat. Recipes overlap, but the vegetable and its cooking texture make the dishes distinct.
How do you stop stuffed Cretan zucchini with ground beef from falling apart?
Keep stuffed Cretan zucchini with ground beef intact by leaving enough flesh around the hollow, filling each one loosely, and arranging them snugly in the pot. Simmer gently rather than stirring; vigorous boiling can split the zucchini or loosen the filling.
Can stuffed Cretan zucchini with ground beef be baked instead of simmered?
Yes, stuffed Cretan zucchini with ground beef can be baked in a covered dish with a little cooking liquid or sauce. Keep it covered until the zucchini and filling are tender, then uncover briefly if you want the tops to brown.
What should you serve with stuffed Cretan zucchini with ground beef?
Serve stuffed Cretan zucchini with ground beef with Greek yogurt, a crisp salad, or crusty bread. If the filling already contains rice, a second starchy side is optional; lemon wedges can brighten the savory, herb-filled dish.
Can you freeze stuffed Cretan zucchini with ground beef?
Yes, cooked stuffed Cretan zucchini with ground beef can be frozen in airtight portions, though the zucchini may soften after thawing. Defrost it in the refrigerator and reheat it gently in a covered pan so the filling stays moist.
How long do leftovers of stuffed Cretan zucchini with ground beef last?
Leftover stuffed Cretan zucchini with ground beef keeps for about three days in a covered container in the refrigerator. Refrigerate it promptly after serving, and reheat only the portion you plan to eat until hot throughout.
Stuffed Cretan zucchini with ground beef Vitamins & Minerals
Vitamins
B12
1.58µg · 66% DV
B3
5.28mg · 33% DV
B6
0.42mg · 25% DV
Biotin
7.04µg · 23% DV
Minerals
Selenium
19µg · 35% DV
Phosphorus
211mg · 30% DV
Zinc
3.3mg · 30% DV
Sodium
528mg · 23% DV
Potassium ⭐
561mg · 17% DV
Stuffed Cretan zucchini with ground beef Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Stuffed Cretan zucchini with ground beef
To burn the 282 calories in 1 piece (medium) (220 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 Stuffed Cretan zucchini with ground beef?
Stuffed Cretan zucchini with ground beef is made by hollowing out zucchini and filling it with minced beef, usually mixed with onion and, in many home-style versions, rice. It belongs to the Cretan tradition of cooking seasonal vegetables with a savoury filling, then gently simmering them until tender.
The zucchini turns soft while the meat gives the filling a hearty, savoury taste. It is served warm as a main dish, often with lemon, bread or a simple salad; a little yogurt on the side also works well. It offers moderate protein and some fibre, with its richness depending partly on the meat and cooking fat used. For a lighter version, choose lean ground beef and keep added oil modest.
How Nutritious Is Stuffed Cretan zucchini with ground beef?
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 Stuffed Cretan zucchini with ground beef 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 Stuffed Cretan zucchini with ground beef Contain Allergens?
No known major allergens
Which Diets Is Stuffed Cretan zucchini with ground beef Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Stuffed Cretan zucchini with ground beef Fat Profile
SATURATED
5.94g
MONOUNSATURATED
7.04g
POLYUNSATURATED
1.54g
Omega 6:3 ratio 10.4:1
Above the ideal 4:1 (10.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.