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Tuna-Stuffed Zucchini Calories
Light vegetable main dish with lean protein
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Tuna-Stuffed Zucchini (220 g) has 189 calories. That works out to 86 calories per 100 g. It contains 9.9 g of carbs, 22.4 g of protein, 7 g of fat and 2.9 g of fiber. Its 2.4 µg of B12 covers 101% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Tuna-Stuffed Zucchini Nutrition Facts
Selected: 1 piece (medium) · 220 g
189
KCAL / 220G
Carbs
9.9g
· 4% DV
Protein
22.4g
· 45% DV
Fat
7g
· 9% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 21% · Protein 47% · Fat 32%
Tuna-Stuffed Zucchini nutrition facts table · 1 piece (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 189 kcal | |
| Total fat | 7 g | 9% |
| Saturated fat | 1.14 g | 6% |
| Trans fat | 0 g | |
| Sodium | 462 mg | 20% |
| Total carbohydrate | 9.9 g | 4% |
| Fiber | 2.9 g | 10% |
| Protein | 22.4 g | 45% |
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 Tuna-Stuffed Zucchini?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 220 g | 189 kcal |
| 100 g | 100 g | 86 kcal |
| 1 piece (half) | 110 g | 95 kcal |
| 1 piece (small) | 140 g | 120 kcal |
| 1 serving (large) | 280 g | 241 kcal |
| 1 piece (large) | 320 g | 275 kcal |
| 1 piece (jumbo) | 420 g | 361 kcal |
| 2 piece (double) | 440 g | 378 kcal |
Calculated from 86 calories per 100 g.
Frequently Asked Questions About Tuna-Stuffed Zucchini
How do you make tuna-stuffed zucchini?
To make tuna-stuffed zucchini, scoop out the centers of the zucchini and mix tuna with sautéed onion, tomato, and herbs for the filling. Stuff the zucchini and bake or cook them covered in a pot until tender.
Can you use canned tuna for tuna-stuffed zucchini?
Yes, canned tuna works well in tuna-stuffed zucchini and is convenient because it is already cooked. Drain it before mixing it into the filling. Fresh tuna can also be used, but cook it first and flake it into small pieces.
Do you peel zucchini for tuna-stuffed zucchini?
No, you usually do not need to peel zucchini for tuna-stuffed zucchini. Wash it well, trim the ends, and leave the skin on so the zucchini holds its shape as it cooks; scoop out the center without piercing the base.
What herbs go well in tuna-stuffed zucchini?
Parsley and dill are good choices for tuna-stuffed zucchini, and a little mint or oregano can also work. Add lemon zest or a squeeze of lemon to brighten the tuna filling, rather than using so many herbs that they overpower it.
Can tuna-stuffed zucchini be served cold?
Yes, tuna-stuffed zucchini can be served cold or at room temperature, though it is often served warm. Chill cooked portions promptly if you want to serve them cold, and do not leave the fish-filled dish sitting out for an extended time.
How do you stop tuna-stuffed zucchini from getting watery?
To keep tuna-stuffed zucchini from getting watery, drain canned tuna well and avoid adding too much liquid to the filling. Do not overcook the zucchini, and if the scooped centers are very wet, drain or briefly sauté them before mixing them in.
What should you serve with tuna-stuffed zucchini?
Serve tuna-stuffed zucchini with a crisp salad, plain yogurt, or crusty bread for a simple meal. A lemony dressing works especially well with the tuna; if the filling already includes rice, an additional grain side may be unnecessary.
How long do leftovers of tuna-stuffed zucchini keep?
Leftover tuna-stuffed zucchini keeps for a few days in the refrigerator when stored promptly in a covered container. Reheat only the portion you plan to eat, or serve it cold; discard it if it has been left out for a long time.
Can you freeze tuna-stuffed zucchini?
Yes, you can freeze tuna-stuffed zucchini, but the zucchini may turn softer and release water after thawing. Freeze it in an airtight container, thaw it in the refrigerator, and reheat it thoroughly before serving.
Is tuna-stuffed zucchini a good meal for weight loss?
Tuna-stuffed zucchini can fit into a weight-loss meal plan because it combines vegetables with a filling protein source. Keep the portion and additions in mind: generous amounts of oil, cheese, or a large grain side make the meal more substantial.
Tuna-Stuffed Zucchini Vitamins & Minerals
Vitamins
B12
2.42µg · 101% DV
B3
14.08mg · 88% DV
B6
0.7mg · 41% DV
Vitamin C
20.9mg · 23% DV
Minerals
Selenium
53µg · 96% DV
Phosphorus
312mg · 45% DV
Copper
0.2mg · 22% DV
Sodium
462mg · 20% DV
Potassium ⭐
550mg · 16% DV
Tuna-Stuffed Zucchini Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna-Stuffed Zucchini
To burn the 189 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 Tuna-Stuffed Zucchini?
Tuna-stuffed zucchini is made by hollowing out zucchini and filling it with tuna, often mixed with onion, tomato, herbs or a little rice. It is a lighter, seafood-based take on stuffed vegetables rather than a single fixed traditional recipe. The zucchini turns tender as it cooks, while the filling is savoury and substantial. It can be served warm or chilled, as a light main with salad, bread or other Mediterranean-style sides; leftovers also work well for lunch. With vegetables and lean fish at its centre, it offers a useful amount of protein: 10.2 g per 100 g. For a lighter version, keep added oil and rice modest and let fresh herbs, lemon and a crisp salad bring brightness.
How Nutritious Is Tuna-Stuffed Zucchini?
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 Tuna-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 Tuna-Stuffed Zucchini Contain Allergens?
Contains these allergens:
Which Diets Is Tuna-Stuffed Zucchini 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
Tuna-Stuffed Zucchini Fat Profile
SATURATED
1.14g
MONOUNSATURATED
3.12g
POLYUNSATURATED
1.69g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.