1 piece (medium) of Stuffed Zucchini (180 g) has 126 calories. That works out to 70 calories per 100 g. It contains 15.3 g of carbs, 4.9 g of protein, 4.9 g of fat and 3.8 g of fiber. Its 23.4 mg of Vitamin C covers 26% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Stuffed Zucchini?

Stuffed zucchini is a Turkish home-style dish made by hollowing out zucchini and filling it with a mixture that often includes minced meat, rice, onion and herbs. It can also be made without meat, and tomato is commonly added to the filling or cooking liquid.

In Turkey, it is usually served warm as a main course, often with plain yoghurt. English-speaking cooks elsewhere may serve it with a crisp salad or bread, depending on how hearty the filling is. Zucchini contributes fibre and vitamins, while rice and meat make the dish more sustaining; it provides 70 calories per 100 g. For a lighter version, use less oil and rice, and let the zucchini remain the main feature.

Stuffed Zucchini Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

8.5g

· 3% DV

Protein

2.7g

· 5% DV

Fat

2.7g

· 3% DV

Fiber

2.1g

· 8% DV

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

Calories come from: Carbs 49% · Protein 16% · Fat 35%

Stuffed Zucchini Vitamins & Minerals

Vitamins

Vitamin C

13mg · 14% DV

Vitamin A

110µg · 12% DV

Folate

22µg · 6% DV

0.06mg · 5% DV

Minerals

Sodium

190mg · 8% DV

Iron

1mg · 6% DV

Potassium ⭐

220mg · 6% DV

Selenium

2.5µg · 5% DV

How Nutritious Is Stuffed Zucchini?

Nutrient density

High

60/ 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

48/ 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.

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 Stuffed Zucchini

To burn the 70 calories in 100 g:

🚶

17min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

10min

Cycling

🏊

8min

Swimming

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

Is 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 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 Stuffed Zucchini 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

Stuffed Zucchini Fat Profile

SATURATED

0.6g

MONOUNSATURATED

POLYUNSATURATED

0.3g

⚖️

Omega 6:3 ratio 3:1

Below the ideal 4:1 — a good omega balance.

Compare Stuffed Zucchini

🥒vs🍅

Stuffed Zucchini vs Tomato52 kcal more per 100 g

→🥒vs🥗

Stuffed Zucchini vs Mixed Green Salad52 kcal more per 100 g

→🥒vs🫑

Stuffed Zucchini vs Red Pepper39 kcal more per 100 g

→🥒vs🥄

Stuffed Zucchini vs Boiled Beetroot26 kcal more per 100 g

→

Foods Similar to Stuffed Zucchini

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Stuffed Zucchini

How do you make stuffed zucchini?

Stuffed zucchini is made by filling hollowed zucchini with a seasoned mixture and cooking it until tender. Rice, herbs, tomato, and sometimes ground meat are common in Turkish-style versions; leave enough zucchini around the cavity so each piece holds its shape.

What goes in stuffed zucchini?

Stuffed zucchini commonly contains rice, onion, herbs, and tomato, with ground meat in many savory versions. Fillings vary by cuisine: some use grains or vegetables instead of meat, so the name covers several distinct preparations.

How do you stop stuffed zucchini from getting watery?

To keep stuffed zucchini from getting watery, choose firm zucchini and avoid overcooking them. Zucchini releases moisture as it cooks, so use only enough cooking liquid to prevent sticking and let the finished dish rest briefly before serving.

Are stuffed zucchini and zucchini boats the same thing?

Stuffed zucchini and zucchini boats are similar, but they often refer to different preparations. Zucchini boats are usually halved lengthwise and baked with a topping, while many stuffed zucchini recipes use hollowed whole pieces filled with rice or meat.

Can you make stuffed zucchini without meat?

Yes, stuffed zucchini can be made without meat. A rice filling with onion, tomato, herbs, and olive oil is a common option; lentils or other vegetables can also make the filling more substantial.

Should you peel zucchini for stuffed zucchini?

No, you usually do not need to peel zucchini for stuffed zucchini. The skin helps the pieces hold together as they cook, so wash the zucchini well and trim the ends before hollowing them.

How do you hollow zucchini for stuffed zucchini?

Hollow zucchini for stuffed zucchini with a small corer or spoon, working carefully from the cut end. Remove the seedy center while leaving a sturdy wall and base; piercing the zucchini can make the filling leak during cooking.

Can you bake stuffed zucchini instead of simmering it?

Yes, you can bake stuffed zucchini instead of simmering it. Arrange the pieces snugly in a baking dish, add sauce or a little liquid to the base, and cover them if needed so the tops do not dry before the zucchini softens.

What should you serve with stuffed zucchini?

Stuffed zucchini pairs well with plain yogurt, a crisp salad, or bread to soak up the cooking sauce. For a Turkish-style meal, yogurt or cacık is a particularly familiar accompaniment, especially with a warm, meat-filled version.

Can you freeze stuffed zucchini?

Yes, stuffed zucchini can be frozen, though the zucchini may become softer after thawing. Cool it promptly, freeze portions in airtight containers, and thaw them in the refrigerator before reheating gently.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026