1 serving (medium) of Vegetable-Stuffed Zucchini (200 g) has 136 calories. That works out to 68 calories per 100 g. It contains 17.4 g of carbs, 4.2 g of protein, 6 g of fat and 4.4 g of fiber. Its 24 mg of Vitamin C covers 27% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.

What is Vegetable-Stuffed Zucchini?

Vegetable-stuffed zucchini is made by hollowing out zucchini, filling it with cooked vegetables and cooking it until tender. It fits naturally into Turkish and wider Mediterranean home cooking, where the filling and seasoning vary with the cook and the vegetables in season.

It can be served warm or chilled, as a light main course or alongside other dishes. A salad or bread makes an easy pairing; in Turkey, it may also be served with yogurt. The zucchini-and-vegetable filling gives it a good amount of fibre for a vegetable dish, while it provides 68 calories per 100 g. For a lighter version, use oil sparingly and let the vegetables carry the filling.

Vegetable-Stuffed Zucchini Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

8.7g

· 3% DV

Protein

2.1g

· 4% DV

Fat

· 4% DV

Fiber

2.2g

· 8% DV

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

Calories come from: Carbs 50% · Protein 12% · Fat 38%

Vegetable-Stuffed Zucchini Vitamins & Minerals

Vitamins

Vitamin C

12mg · 13% DV

0.12mg · 7% DV

Vitamin E

1.1mg · 7% DV

0.08mg · 6% DV

Minerals

Sodium

180mg · 8% DV

Phosphorus

46mg · 7% DV

Potassium ⭐

250mg · 7% DV

Iron

1mg · 6% DV

How Nutritious Is Vegetable-Stuffed Zucchini?

Nutrient density

High

78/ 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

47/ 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.

Vegetable-Stuffed Zucchini Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

1.6

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Vegetable-Stuffed Zucchini

To burn the 68 calories in 100 g:

🚶

17min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

9min

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 Vegetable-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 Vegetable-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 Vegetable-Stuffed Zucchini 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

Vegetable-Stuffed Zucchini Fat Profile

SATURATED

0.45g

MONOUNSATURATED

1.35g

POLYUNSATURATED

0.82g

⚖️

Omega 6:3 ratio 25:1

Above the ideal 4:1 (25:1).

Compare Vegetable-Stuffed Zucchini

🥒vs🍅

Vegetable-Stuffed Zucchini vs Tomato50 kcal more per 100 g

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Vegetable-Stuffed Zucchini vs Mixed Green Salad50 kcal more per 100 g

→🥒vs🫑

Vegetable-Stuffed Zucchini vs Red Pepper37 kcal more per 100 g

→🥒vs🥄

Vegetable-Stuffed Zucchini vs Boiled Beetroot24 kcal more per 100 g

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Foods Similar to Vegetable-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 Vegetable-Stuffed Zucchini

How do you make vegetable-stuffed zucchini?

To make vegetable-stuffed zucchini, hollow out the zucchini and fill it with a mixture such as rice, onion, tomato, and herbs. Arrange the pieces snugly in a covered pan with a little water and olive oil, then cook gently until the zucchini and filling are tender.

What vegetables go in vegetable-stuffed zucchini?

Onion and tomato are common in vegetable-stuffed zucchini, often with parsley, dill, or bell pepper. Chop the vegetables finely so the filling fits easily inside the zucchini, and mix them with the rice or other filling ingredients before stuffing.

Should vegetable-stuffed zucchini be baked or cooked on the stove?

Vegetable-stuffed zucchini can be baked or cooked on the stove. Stovetop cooking keeps the zucchini moist and tender, while baking can lightly brown the tops. For oven cooking, use a covered dish and add a little water so the zucchini do not dry out.

How do you hollow zucchini for vegetable-stuffed zucchini?

For vegetable-stuffed zucchini, trim the ends and use a corer or small spoon to remove the center. Work gradually and leave a sturdy layer of flesh around the sides and bottom so the zucchini holds its filling without splitting during cooking.

How do you stop vegetable-stuffed zucchini from getting watery?

To keep vegetable-stuffed zucchini from getting watery, use firm zucchini and avoid adding excess liquid to the filling. Cook the pieces in a snug layer with only a little water, and let them rest briefly after cooking so the juices settle before serving.

What size zucchini is best for vegetable-stuffed zucchini?

Medium, straight zucchini are easiest to use for vegetable-stuffed zucchini because they are simple to hollow and fit neatly in a pan. Very large zucchini may have seedy, watery centers, while very thin ones can split when you scoop them out.

What should you serve with vegetable-stuffed zucchini?

Serve vegetable-stuffed zucchini with a crisp salad, bread, or a cool yogurt sauce. If the dish is served chilled or at room temperature, a squeeze of lemon and fresh herbs make a simple accompaniment without overwhelming the vegetable filling.

Can you make vegetable-stuffed zucchini ahead of time?

Yes, you can prepare vegetable-stuffed zucchini ahead by washing and hollowing the zucchini and mixing the filling separately. Keep both covered in the refrigerator, then fill and cook them closer to serving time so the filling does not make the zucchini release excess liquid.

How long do vegetable-stuffed zucchini leftovers last in the fridge?

Vegetable-stuffed zucchini leftovers keep for about three to four days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, until it is steaming hot throughout.

Can you freeze vegetable-stuffed zucchini?

Yes, cooked vegetable-stuffed zucchini can be frozen, although the zucchini may become softer after thawing. Cool the portions completely, pack them in a freezer-safe airtight container, and reheat gently with a splash of water to keep them from drying out.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026