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Zucchini Gratin with Béchamel and Kashar Cheese Calories
Baked zucchini casserole with creamy béchamel sauce and Kashar cheese
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Zucchini Gratin with Béchamel and Kashar Cheese (200 g) has 224 calories. That works out to 112 calories per 100 g. It contains 14.4 g of carbs, 10.2 g of protein, 14.4 g of fat and 2.4 g of fiber. Its 256 mg of Phosphorus covers 37% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Zucchini Gratin with Béchamel and Kashar Cheese Nutrition Facts
Selected: 1 serving (medium) · 200 g
224
KCAL / 200G
Carbs
14.4g
· 5% DV
Protein
10.2g
· 20% DV
Fat
14.4g
· 18% 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 25% · Protein 18% · Fat 57%
Zucchini Gratin with Béchamel and Kashar Cheese nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 224 kcal | |
| Total fat | 14.4 g | 18% |
| Saturated fat | 8.16 g | 41% |
| Trans fat | 0.24 g | |
| Sodium | 510 mg | 22% |
| Total carbohydrate | 14.4 g | 5% |
| Fiber | 2.4 g | 9% |
| Protein | 10.2 g | 20% |
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 Gratin with Béchamel and Kashar Cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 224 kcal |
| 1 tablespoon (small) | 25 g | 28 kcal |
| 100 g | 100 g | 112 kcal |
| 1 cup (medium) | 180 g | 202 kcal |
| 1 piece (medium) | 220 g | 246 kcal |
| 1 serving (large) | 300 g | 336 kcal |
| 1 piece (large) | 350 g | 392 kcal |
| 1 pack (large) | 400 g | 448 kcal |
Calculated from 112 calories per 100 g.
Frequently Asked Questions About Zucchini Gratin with Béchamel and Kashar Cheese
How do you make Zucchini Gratin with Béchamel and Kashar Cheese?
Zucchini Gratin with Béchamel and Kashar Cheese is made by layering sliced zucchini with béchamel, topping it with grated Kashar, and baking until tender and golden. For even cooking, slice the zucchini to a similar thickness.
Why does Zucchini Gratin with Béchamel and Kashar Cheese turn watery?
Zucchini Gratin with Béchamel and Kashar Cheese can turn watery because zucchini releases moisture as it bakes. Salt the slices briefly, drain and pat them dry before assembling; avoid adding excess liquid to the béchamel.
Can you make Zucchini Gratin with Béchamel and Kashar Cheese ahead of time?
Yes, you can assemble Zucchini Gratin with Béchamel and Kashar Cheese ahead and refrigerate it covered before baking. Let the dish lose some of its chill while the oven heats, then bake until the centre is hot and the top is browned.
Can you freeze Zucchini Gratin with Béchamel and Kashar Cheese?
Yes, but freezing can soften the zucchini and make the béchamel separate slightly when thawed. Freeze cooled portions in airtight containers, thaw them in the refrigerator, and reheat in the oven for a better texture than microwaving.
What kind of zucchini works best in Zucchini Gratin with Béchamel and Kashar Cheese?
Small or medium fresh zucchini work well in Zucchini Gratin with Béchamel and Kashar Cheese because they slice easily and cook evenly. Choose firm zucchini without soft spots, and keep the slices uniform so thinner pieces do not collapse before thicker ones cook.
Can you make Zucchini Gratin with Béchamel and Kashar Cheese without frying the zucchini?
Yes, Zucchini Gratin with Béchamel and Kashar Cheese does not require frying the zucchini. Layer raw, thinly sliced zucchini directly in the dish, or roast the slices briefly first if you want to remove moisture without pan-frying.
What should you serve with Zucchini Gratin with Béchamel and Kashar Cheese?
Serve Zucchini Gratin with Béchamel and Kashar Cheese with a crisp green salad, roasted vegetables, or bread. Its creamy sauce and melted cheese make it substantial, so a fresh, acidic side balances the plate well.
How do you reheat Zucchini Gratin with Béchamel and Kashar Cheese?
Reheat Zucchini Gratin with Béchamel and Kashar Cheese in a moderate oven until hot throughout, covering it loosely if the top is browning too quickly. A microwave also works for individual portions, though the topping will lose some crispness.
Can you make Zucchini Gratin with Béchamel and Kashar Cheese without lumps in the sauce?
Yes. For smooth béchamel in Zucchini Gratin with Béchamel and Kashar Cheese, whisk milk into the butter-and-flour mixture gradually, stirring constantly. If lumps remain, whisk vigorously or strain the sauce before pouring it over the zucchini.
Can you use another cheese in Zucchini Gratin with Béchamel and Kashar Cheese?
Yes, a mild melting cheese can replace Kashar in Zucchini Gratin with Béchamel and Kashar Cheese. Choose one that browns well and does not release much oil; the flavour and stretch will vary, so Kashar gives the dish its characteristic taste.
Zucchini Gratin with Béchamel and Kashar Cheese Vitamins & Minerals
Vitamins
B2
0.38mg · 29% DV
B12
0.64µg · 27% DV
Vitamin C
16.4mg · 18% DV
Vitamin A
146µg · 16% DV
Minerals
Phosphorus
256mg · 37% DV
Calcium
284mg · 28% DV
Sodium
510mg · 22% DV
Iodine
32µg · 21% DV
Potassium ⭐
430mg · 13% DV
Zucchini Gratin with Béchamel and Kashar Cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini Gratin with Béchamel and Kashar Cheese
To burn the 224 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 Gratin with Béchamel and Kashar Cheese?
Zucchini Gratin with Béchamel and Kashar Cheese is a home-style baked casserole of sliced zucchini layered or topped with béchamel and Kashar, a Turkish semi-hard cheese. It is baked until the zucchini softens and the top turns golden, with melted cheese adding a savoury finish.
The mild, tender vegetable contrasts with the creamy sauce and browned topping. In Turkey it is commonly served warm as a side or as a meat-free main; elsewhere, it fits naturally alongside a simple salad or other roasted vegetables. Zucchini keeps the dish vegetable-forward, while the sauce and cheese make it more substantial, with some protein but modest fibre. For a lighter version, use a thinner layer of béchamel and cheese.
How Nutritious Is Zucchini Gratin with Béchamel and Kashar Cheese?
Nutrient density
Medium
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 Gratin with Béchamel and Kashar Cheese Processed?
NOVA 3
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 Gratin with Béchamel and Kashar Cheese Contain Allergens?
Contains these allergens:
Which Diets Is Zucchini Gratin with Béchamel and Kashar Cheese Good For?
Vegan
— Not 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 Gratin with Béchamel and Kashar Cheese Fat Profile
SATURATED
8.16g
MONOUNSATURATED
3.64g
POLYUNSATURATED
0.7g
Omega 6:3 ratio 5.2:1
Above the ideal 4:1 (5.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.