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Zucchini ground beef sauce Calories
Protein-rich vegetable meat sauce
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Zucchini ground beef sauce (180 g) has 187 calories. That works out to 104 calories per 100 g. It contains 7.4 g of carbs, 16.6 g of protein, 10.4 g of fat and 2 g of fiber. Its 1.9 µg of B12 covers 79% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Zucchini ground beef sauce Nutrition Facts
Selected: 1 serving (medium) · 180 g
187
KCAL / 180G
Carbs
7.4g
· 3% DV
Protein
16.6g
· 33% DV
Fat
10.4g
· 13% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 16% · Protein 35% · Fat 49%
Zucchini ground beef sauce nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 187 kcal | |
| Total fat | 10.4 g | 13% |
| Saturated fat | 3.69 g | 18% |
| Trans fat | 0.34 g | |
| Sodium | 333 mg | 14% |
| Total carbohydrate | 7.4 g | 3% |
| Fiber | 2 g | 7% |
| Protein | 16.6 g | 33% |
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 ground beef sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 187 kcal |
| 1 tablespoon (small) | 20 g | 21 kcal |
| 3 tablespoon (medium) | 60 g | 62 kcal |
| 100 g | 100 g | 104 kcal |
| 1 cup (medium) | 150 g | 156 kcal |
| 1 serving (large) | 250 g | 260 kcal |
| 1 serving (extra large) | 350 g | 364 kcal |
| 1 pack (large) | 400 g | 416 kcal |
Calculated from 104 calories per 100 g.
Frequently Asked Questions About Zucchini ground beef sauce
What is zucchini ground beef sauce?
Zucchini ground beef sauce is a savory cooked mixture of zucchini and ground beef, often seasoned with onion, tomato, garlic, and spices. It can be served as a simple main dish or used as a topping or filling.
How do you make zucchini ground beef sauce?
Brown the ground beef in a pan, then add chopped onion and zucchini and cook until the zucchini is tender. Stir in tomato or tomato paste and seasonings if you like. Avoid overcooking so the zucchini keeps some texture.
Why does zucchini ground beef sauce turn watery?
Zucchini ground beef sauce can turn watery because zucchini releases liquid as it cooks. Cut it into pieces rather than grating it, avoid crowding the pan, and cook over fairly high heat. Add salt toward the end to limit excess liquid.
What can you serve with zucchini ground beef sauce?
Serve zucchini ground beef sauce with rice, pasta, crusty bread, or a baked potato. A green salad or plain yogurt makes a fresh side. If the sauce is already loose, pair it with something that can absorb the juices.
Can zucchini ground beef sauce go over pasta?
Yes, zucchini ground beef sauce works well over pasta. Keep the zucchini in small, bite-sized pieces and simmer the sauce until it coats a spoon. If it is too thick, loosen it with a splash of pasta cooking water.
Do you peel zucchini for zucchini ground beef sauce?
No, you usually do not need to peel zucchini for zucchini ground beef sauce. Wash it, trim the ends, and chop it with the skin on; the skin helps the pieces hold their shape. Peel it only if the skin is damaged or unusually tough.
How should you cut zucchini for zucchini ground beef sauce?
Cut zucchini into small cubes or half-moons for zucchini ground beef sauce so the pieces cook evenly without disappearing into the meat. Grated zucchini cooks faster but releases more water, making the finished sauce looser.
Can you make zucchini ground beef sauce ahead of time?
Yes, you can make zucchini ground beef sauce ahead and refrigerate it in a covered container once it has cooled. Use it within 3–4 days, and reheat only the portion you plan to eat so the zucchini does not become overly soft.
Can you freeze zucchini ground beef sauce?
Yes, zucchini ground beef sauce freezes well in airtight, portion-sized containers. Thaw it in the refrigerator before reheating. The zucchini may be softer after freezing, so stir gently and simmer briefly rather than cooking it for a long time.
How do you season zucchini ground beef sauce?
Onion, garlic, black pepper, and oregano or basil are good starting points for zucchini ground beef sauce. Add tomato or tomato paste for a richer, more savory base, or use chili flakes if you want heat; taste and adjust near the end.
Zucchini ground beef sauce Vitamins & Minerals
Vitamins
B12
1.89µg · 79% DV
B3
4.86mg · 30% DV
B6
0.41mg · 24% DV
B2
0.25mg · 19% DV
Minerals
Selenium
19µg · 35% DV
Zinc
3.1mg · 28% DV
Phosphorus
189mg · 27% DV
Copper
0.16mg · 18% DV
Potassium ⭐
495mg · 15% DV
Sodium
333mg · 14% DV
Zucchini ground beef sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini ground beef sauce
To burn the 187 calories in 1 serving (medium) (180 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 ground beef sauce?
Zucchini ground beef sauce is a home-style mixture of minced beef cooked with zucchini, often seasoned with onion and herbs or spices. Depending on the recipe, it may be kept saucy for serving as a main dish or cooked down to use as a filling. It reflects a practical style of Turkish home cooking rather than one fixed regional recipe.
The zucchini softens as it cooks, balancing the savoury richness of the beef. Serve it with rice, bulgur or bread, or spoon it over pasta; a dollop of plain yoghurt also pairs well. It provides protein alongside vegetables and is relatively light for a meat-based dish, at 104 calories per 100 g. For a lighter meal, use only a little cooking oil and add a fresh salad on the side.
How Nutritious Is Zucchini ground beef sauce?
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 ground beef sauce 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 ground beef sauce Contain Allergens?
No known major allergens
Which Diets Is Zucchini ground beef sauce Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Zucchini ground beef sauce Fat Profile
SATURATED
3.69g
MONOUNSATURATED
4.59g
POLYUNSATURATED
0.77g
Omega 6:3 ratio 8.7:1
Above the ideal 4:1 (8.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.