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Zucchini Dolma with Rice Calories
Stuffed zucchini with rice, olive oil, herbs, and vegetables
CALORIES
GI
POTASSIUM
FIBER
Zucchini Dolma with Rice Nutrition Facts
Selected: 100 g
95
KCAL / 100G
Carbs
13.8g
· 60%
Protein
2.1g
· 9%
Fat
3.2g
· 31%
Fiber
2.3g
Zucchini Dolma with Rice Vitamins & Minerals
Vitamins
Vitamin C
10mg · 11% DV
Vitamin A
65µg · 7% DV
Folate
22µg · 6% DV
B1
0.06mg · 5% DV
Minerals
Sodium
180mg · 8% DV
Iron
1mg · 6% DV
Potassium ⭐
210mg · 6% DV
Phosphorus
32mg · 5% DV
Zucchini Dolma with Rice Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Zucchini Dolma with Rice 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 Dolma with Rice Contain Allergens?
No known major allergens
Which Diets Is Zucchini Dolma with Rice Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Zucchini Dolma with Rice Fat Profile
SATURATED
0.5g
MONOUNSATURATED
2g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 9.5:1
Above the ideal 4:1 (9.5:1).
Foods Similar to Zucchini Dolma with Rice
Zucchini Dolma with Rice — Frequently Asked Questions
How long does zucchini dolma with rice keep in the fridge?
Once cooked and cooled, it is best kept in an airtight container in the fridge and eaten within 2-3 days. Because the filling contains rice, it should not sit at room temperature for long.
Can zucchini dolma with rice be frozen?
Yes, but the zucchini may soften after thawing and the filling can become wetter. Freeze in portions in a sealed container and thaw in the fridge for the best texture.
How do you keep zucchini dolma from falling apart while cooking?
Arrange the stuffed zucchini snugly in the pot, avoid overfilling, and cook gently with a plate on top if needed. Too much liquid or vigorous boiling can split the zucchini and loosen the filling.
How can you make sure the rice inside cooks properly?
The rice should not be completely raw when mixed into the filling, and the dish needs enough liquid to steam through without becoming watery. Briefly rinsing, soaking, or lightly sautéing the rice first can help it cook more evenly.
Does zucchini dolma with rice go well with yogurt?
Yes, yogurt is a classic pairing because its cool, tangy taste balances the soft zucchini and savory filling. A plain plant-based yogurt can play a similar role in a vegan meal.
Is zucchini dolma with rice enough for a full meal?
It can be a light main dish, but some people may find it more satisfying with a side such as yogurt, a bean salad, or another protein-rich food. That makes the meal more balanced and filling.
Is zucchini dolma with rice a good pre-workout meal?
It can work well 1-3 hours before training because the rice provides easily usable carbohydrate and the dish is not very heavy when simply prepared. Large portions or extra oil may feel too filling for some people.
Can you eat zucchini dolma with rice at night?
Yes, it is generally fine in the evening. If you are prone to bloating or reflux, a moderate portion and a lighter seasoning may be more comfortable late at night.
Is zucchini dolma with rice really as 'light' as people think?
It is often seen as very light because it is vegetable-based, but the rice filling makes it more substantial than plain cooked zucchini. Portion size still matters, especially if it is served with bread or extra oil.
Who should be careful with zucchini dolma with rice?
People watching blood sugar may want to be mindful of portion size because the filling is rice-based, and those sensitive to salt should watch how it is seasoned. It may also bother people with sensitive digestion if made with a lot of onion, tomato paste, or spices.
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Nutrition data compiled from USDA FoodData Central and scientific sources.