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Zucchini casserole with beef mince Calories
Traditional casserole with zucchini, beef mince, tomatoes, onions, and olive oil.
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Zucchini casserole with beef mince (200 g) has 210 calories. That works out to 105 calories per 100 g. It contains 10.4 g of carbs, 14.2 g of protein, 12.2 g of fat and 3 g of fiber. Its 1.4 µg of B12 covers 60% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Zucchini casserole with beef mince Nutrition Facts
Selected: 1 serving (medium) · 200 g
210
KCAL / 200G
Carbs
10.4g
· 4% DV
Protein
14.2g
· 28% DV
Fat
12.2g
· 16% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 20% · Protein 27% · Fat 53%
Zucchini casserole with beef mince nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 210 kcal | |
| Total fat | 12.2 g | 16% |
| Saturated fat | 4.2 g | 21% |
| Trans fat | 0.08 g | |
| Sodium | 360 mg | 16% |
| Total carbohydrate | 10.4 g | 4% |
| Fiber | 3 g | 11% |
| Protein | 14.2 g | 28% |
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 Serving of Zucchini casserole with beef mince?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 210 kcal |
| 100 g | 100 g | 105 kcal |
| 1 serving (small) | 120 g | 126 kcal |
| 1 piece (medium) | 180 g | 189 kcal |
| 1 cup (medium) | 180 g | 189 kcal |
| 1 piece (large) | 250 g | 263 kcal |
| 1 cup (large) | 250 g | 263 kcal |
| 1 serving (large) | 300 g | 315 kcal |
Calculated from 105 calories per 100 g.
Frequently Asked Questions About Zucchini casserole with beef mince
How do you make zucchini casserole with beef mince?
Zucchini casserole with beef mince is made by layering sliced zucchini with a cooked beef, onion and tomato mixture, then baking until tender. You can also cook it covered on the stovetop; add only a little water because zucchini releases moisture as it cooks.
What is zucchini casserole with beef mince?
Zucchini casserole with beef mince is a home-style dish of zucchini baked or simmered with ground beef, tomatoes and onions. Recipes vary, but the zucchini is usually layered with the savoury meat mixture rather than mixed into a creamy sauce.
What should you serve with zucchini casserole with beef mince?
Rice, bulgur, crusty bread or a simple green salad all go well with zucchini casserole with beef mince. For a lighter meal, serve it with plain yogurt or a crisp salad instead of adding another rich side.
How do you stop zucchini casserole with beef mince from getting watery?
To keep zucchini casserole with beef mince from becoming watery, dry the zucchini after washing and avoid adding much liquid. If it still looks loose near the end, bake it uncovered so excess moisture can evaporate.
Do you need to peel zucchini for zucchini casserole with beef mince?
No, you do not need to peel zucchini for zucchini casserole with beef mince. The skin helps the slices hold their shape during cooking; wash the zucchini well, trim the ends and slice it evenly.
Can you prepare zucchini casserole with beef mince ahead of time?
Yes, you can assemble zucchini casserole with beef mince ahead and refrigerate it before cooking. Keep it covered and bake it soon after preparation; if the ingredients are cold from the refrigerator, allow extra cooking time until the beef mixture and zucchini are hot throughout.
Can you freeze zucchini casserole with beef mince?
Yes, zucchini casserole with beef mince can be frozen, though the zucchini may turn softer and release water after thawing. Cool it, freeze it in airtight portions, thaw it in the refrigerator and reheat until steaming hot.
Can you use ground turkey instead of beef in zucchini casserole with beef mince?
Yes, ground turkey can replace the beef in zucchini casserole with beef mince. Brown it with the onion before adding tomatoes, and season it well, since turkey is usually milder and can be leaner than beef.
How should you slice zucchini for zucchini casserole with beef mince?
Slice the zucchini for zucchini casserole with beef mince into evenly thick rounds or lengthwise pieces. Uniform slices cook at the same rate, while very thin slices are more likely to collapse before the beef and tomato mixture is ready.
How long do leftovers of zucchini casserole with beef mince keep?
Leftover zucchini casserole with beef mince keeps for about three to four days in the refrigerator when promptly chilled in a covered container. Reheat only the portion you plan to eat, and make sure it is hot all the way through.
Zucchini casserole with beef mince Vitamins & Minerals
Vitamins
B12
1.44µg · 60% DV
B3
4.2mg · 26% DV
Vitamin C
20mg · 22% DV
Vitamin D
4.2µg · 21% DV
Minerals
Zinc
3.4mg · 31% DV
Phosphorus
190mg · 27% DV
Selenium
13µg · 24% DV
Copper
0.18mg · 20% DV
Potassium ⭐
580mg · 17% DV
Sodium
360mg · 16% DV
Zucchini casserole with beef mince Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini casserole with beef mince
To burn the 210 calories in 1 serving (medium) (200 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 Zucchini casserole with beef mince?
Zucchini casserole with beef mince is a home-style Turkish dish made by cooking sliced zucchini with minced beef, onions, tomatoes and olive oil. Recipes vary: the zucchini may be lightly browned first, or added straight to the pan and simmered or baked with the meat mixture.
The zucchini turns tender while the tomato and onion make a savoury, lightly sweet sauce. In Turkey it is usually served as a main meal, often with rice, bread or yoghurt; elsewhere, it works well alongside a simple salad or grains. It combines vegetables with a useful source of protein, providing 7.1 g per 100 g. For a lighter version, skip frying the zucchini and use the oil sparingly.
How Nutritious Is Zucchini casserole with beef mince?
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 Zucchini casserole with beef mince 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 Zucchini casserole with beef mince Contain Allergens?
No known major allergens
Which Diets Is Zucchini casserole with beef mince 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
Zucchini casserole with beef mince Fat Profile
SATURATED
4.2g
MONOUNSATURATED
5g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 2.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.