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Stuffed Girit Zucchini (80% Beef, 20% Rice) Calories
Girit zucchini filled with beef and rice; the filling is 80% beef and 20% rice.
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Stuffed Girit Zucchini (80% Beef, 20% Rice) (180 g) has 223 calories. That works out to 124 calories per 100 g. It contains 11.5 g of carbs, 15.8 g of protein, 12.6 g of fat and 2 g of fiber. Its 2 µg of B12 covers 83% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Stuffed Girit Zucchini (80% Beef, 20% Rice) Nutrition Facts
Selected: 1 piece (medium) · 180 g
223
KCAL / 180G
Carbs
11.5g
· 4% DV
Protein
15.8g
· 32% DV
Fat
12.6g
· 16% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 21% · Protein 28% · Fat 51%
Stuffed Girit Zucchini (80% Beef, 20% Rice) nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 223 kcal | |
| Total fat | 12.6 g | 16% |
| Saturated fat | 3.6 g | 18% |
| Trans fat | 0.27 g | |
| Sodium | 450 mg | 20% |
| Total carbohydrate | 11.5 g | 4% |
| Fiber | 2 g | 7% |
| Protein | 15.8 g | 32% |
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 Girit Zucchini (80% Beef, 20% Rice)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 223 kcal |
| 1 ounce (medium) | 28.4 g | 35 kcal |
| 100 g | 100 g | 124 kcal |
| 1 piece (small) | 100 g | 124 kcal |
| 1 serving (small) | 150 g | 186 kcal |
| 1 piece (large) | 250 g | 310 kcal |
| 1 serving (medium) | 300 g | 372 kcal |
| 2 piece (medium) | 360 g | 446 kcal |
| 1 serving (large) | 450 g | 558 kcal |
Calculated from 124 calories per 100 g.
Frequently Asked Questions About Stuffed Girit Zucchini (80% Beef, 20% Rice)
What is stuffed Girit zucchini?
Stuffed Girit zucchini is a Turkish dish made by filling Girit squash with a seasoned beef-and-rice mixture and cooking it until tender. In this version, the filling is 80% beef and 20% rice; its basic ingredients are minimally processed.
How do you make stuffed Girit zucchini?
To make stuffed Girit zucchini, hollow out the squash without piercing its walls, then loosely fill it with seasoned ground beef and rice. Arrange the pieces upright in a pot, add a little tomato-based sauce and water, and simmer until the squash and filling are cooked.
What is the difference between stuffed Girit zucchini and regular stuffed zucchini?
Stuffed Girit zucchini uses Girit squash, which is typically round and pale, rather than the long zucchini commonly used in other stuffed-zucchini recipes. Its shape affects how you hollow and fill it, while the filling and sauce can vary from cook to cook.
What is the beef-to-rice ratio in stuffed Girit zucchini?
The filling in this stuffed Girit zucchini is 80% beef and 20% rice. That makes it more meat-forward than versions with a larger share of rice; the rice cooks inside the squash and absorbs moisture from the filling.
Do you cook the rice before making stuffed Girit zucchini?
Usually, no. Rice for stuffed Girit zucchini is rinsed and mixed into the filling uncooked, so it cooks inside the squash and absorbs the cooking liquid. Leave room for the rice to expand instead of packing the filling tightly.
How do you hollow Girit zucchini without breaking it for stuffed Girit zucchini?
Cut around the top of each Girit zucchini and scoop out the center carefully, leaving a sturdy shell. Avoid piercing the sides, and fill each piece loosely. Setting the stuffed zucchini upright and snugly in the pot also helps keep it intact while cooking.
What herbs and seasonings go well in stuffed Girit zucchini?
Black pepper and salt are simple choices for stuffed Girit zucchini; onion, parsley, and dill also pair well with the beef filling. A tomato or lightly tomato-paste-based cooking sauce adds flavor without overpowering the squash.
What do you serve with stuffed Girit zucchini?
Serve stuffed Girit zucchini warm with yogurt or a cucumber-yogurt dip and a fresh salad. The beef-and-rice filling makes it a substantial main dish, so extra rice or bread is optional rather than necessary.
How long does stuffed Girit zucchini keep in the fridge?
Store cooked stuffed Girit zucchini in a covered container in the refrigerator and eat it within three days. Refrigerate leftovers promptly, and reheat only the portion you plan to serve.
Can you freeze stuffed Girit zucchini?
Yes, you can freeze stuffed Girit zucchini, though the squash may turn softer and lose its shape after thawing. Freeze it in airtight, portion-sized containers, thaw it in the refrigerator, and reheat it thoroughly before serving.
Stuffed Girit Zucchini (80% Beef, 20% Rice) Vitamins & Minerals
Vitamins
B12
1.98µg · 83% DV
B3
4.32mg · 27% DV
B6
0.32mg · 19% DV
B5
0.81mg · 16% DV
Minerals
Zinc
4.14mg · 38% DV
Phosphorus
207mg · 30% DV
Selenium
16µg · 29% DV
Sodium
450mg · 20% DV
Potassium ⭐
504mg · 15% DV
Stuffed Girit Zucchini (80% Beef, 20% Rice) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Stuffed Girit Zucchini (80% Beef, 20% Rice)
To burn the 223 calories in 1 piece (medium) (180 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 Girit Zucchini (80% Beef, 20% Rice)?
Stuffed Girit Zucchini is a Turkish Aegean-style dish made by hollowing out zucchini and filling it with a mixture that is mostly minced beef, with rice. The stuffed vegetables are simmered until tender, letting the mild squash take on some of the savoury flavour of the filling.
It is usually served warm as a main dish, often with yoghurt or a fresh salad. The zucchini becomes soft while the beef gives the filling a hearty, savoury character; rice helps bind it and adds a tender bite. It is a balanced choice when you want vegetables alongside a substantial meat filling. For a lighter meal, use a modest amount of cooking oil and serve it with salad rather than a heavier side.
How Nutritious Is Stuffed Girit Zucchini (80% Beef, 20% Rice)?
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 Stuffed Girit Zucchini (80% Beef, 20% Rice) 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 Girit Zucchini (80% Beef, 20% Rice) Contain Allergens?
No known major allergens
Which Diets Is Stuffed Girit Zucchini (80% Beef, 20% Rice) 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
Stuffed Girit Zucchini (80% Beef, 20% Rice) Fat Profile
SATURATED
3.6g
MONOUNSATURATED
4.32g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.