1 piece (medium) of Stuffed Zucchini (Olive Oil) (120 g) has 114 calories. That works out to 95 calories per 100 g. It contains 13 g of carbs, 2.6 g of protein, 6.2 g of fat and 2.9 g of fiber. Its 16.8 mg of Vitamin C covers 19% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Stuffed Zucchini (Olive Oil)?

Stuffed zucchini with olive oil is a Turkish home-style dish: hollowed zucchini are filled with rice, tomato and herbs, then gently cooked with olive oil. The filling varies from household to household, but the result is a familiar member of Turkey’s zeytinyağlı tradition of olive-oil dishes.

The zucchini turns tender while the rice absorbs the tomato and herbs, giving the dish a mild, savoury flavour. It is usually served cool or at room temperature, as a meze or a light main, often with bread; it also fits easily into a summer spread. With vegetables and rice at its centre, it provides some fibre and is relatively light, at 95 calories per 100 g. Pair it with a crisp salad for a fresh meal.

Stuffed Zucchini (Olive Oil) Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

10.8g

· 4% DV

Protein

2.2g

· 4% DV

Fat

5.2g

· 7% DV

Fiber

2.4g

· 9% DV

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

Calories come from: Carbs 44% · Protein 9% · Fat 47%

Stuffed Zucchini (Olive Oil) Vitamins & Minerals

Vitamins

Vitamin C

14mg · 16% DV

Vitamin A

110µg · 12% DV

Vitamin E

1.3mg · 9% DV

Folate

32µg · 8% DV

Minerals

Sodium

210mg · 9% DV

Iron

1mg · 6% DV

Potassium ⭐

220mg · 6% DV

Magnesium

19mg · 5% DV

How Nutritious Is Stuffed Zucchini (Olive Oil)?

Nutrient density

High

65/ 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

46/ 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 (Olive Oil) 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 (Olive Oil)

To burn the 95 calories in 100 g:

🚶

24min

Walking (5 km/h)

🏃

10min

Running (8 km/h)

🚴

13min

Cycling

🏊

11min

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 (Olive Oil) 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 (Olive Oil) 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 (Olive Oil) Good For?

Vegan

✓ 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 (Olive Oil) Fat Profile

SATURATED

0.8g

MONOUNSATURATED

3.4g

POLYUNSATURATED

⚖️

Omega 6:3 ratio 13:1

Above the ideal 4:1 (13:1).

Compare Stuffed Zucchini (Olive Oil)

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Foods Similar to Stuffed Zucchini (Olive Oil)

🍅

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 (Olive Oil)

What is in olive-oil stuffed zucchini?

Olive-oil stuffed zucchini is typically filled with rice, onion, tomato or tomato paste, herbs, and olive oil. Turkish versions often use parsley and dill, with mint or currants added in some family and regional recipes.

How do you hollow zucchini for olive-oil stuffed zucchini?

For olive-oil stuffed zucchini, trim the ends and scoop out the center with a small corer or teaspoon, leaving a sturdy shell. Work gently so you do not pierce the bottom, and save the scooped flesh for soup or another dish.

Should you peel zucchini for olive-oil stuffed zucchini?

No, you generally do not need to peel zucchini for olive-oil stuffed zucchini. The skin helps each piece hold its shape while cooking; rinse the zucchini well and trim any damaged spots before hollowing it.

Can you bake olive-oil stuffed zucchini instead of cooking it on the stove?

Yes, olive-oil stuffed zucchini can be baked in a covered baking dish with a little water or tomato-based liquid. Covering it helps the rice cook through before the zucchini dries out; uncover near the end if you want the tops to brown.

How do you stop olive-oil stuffed zucchini from becoming mushy?

To keep olive-oil stuffed zucchini from turning mushy, choose firm zucchini of similar size and cook them gently rather than at a rolling boil. Check for tenderness as they cook and stop once the rice is done and the zucchini still holds its shape.

Should the rice be cooked before making olive-oil stuffed zucchini?

Usually, the rice for olive-oil stuffed zucchini is not fully cooked beforehand; it finishes cooking inside the zucchini. Rinse and drain it, then leave space in each zucchini for the grains to expand as they absorb the cooking liquid.

Is olive-oil stuffed zucchini served hot or cold?

Olive-oil stuffed zucchini is commonly served at room temperature or chilled, as a Turkish zeytinyağlı dish. Let it cool in its cooking liquid so the rice and herbs settle, then add lemon if you like a brighter flavor.

What can you serve with olive-oil stuffed zucchini?

Olive-oil stuffed zucchini pairs well with plain yogurt, cacık, or a crisp salad. It also fits into a spread of Turkish meze and other olive-oil vegetables, where its savory rice filling makes it a satisfying centerpiece.

How long does olive-oil stuffed zucchini last in the fridge?

Olive-oil stuffed zucchini keeps for about 3–4 days in the refrigerator when cooled promptly and stored in a covered container. Refrigerate leftovers rather than leaving them out for an extended meal, and reheat only the portion you plan to eat.

Can you freeze olive-oil stuffed zucchini?

Yes, you can freeze olive-oil stuffed zucchini, but thawed zucchini often becomes softer and releases extra liquid. Freeze cooled portions in airtight containers, and expect a better texture if you serve it chilled or gently warmed rather than reheating it vigorously.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026