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Source of protein and calcium
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Zucchini karnıyarık with kashar cheese (220 g) has 246 calories. That works out to 112 calories per 100 g. It contains 10.3 g of carbs, 17.8 g of protein, 14.3 g of fat and 2.9 g of fiber. Its 1.4 µg of B12 covers 57% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 220 g
246
KCAL / 220G
Carbs
10.3g
· 4% DV
Protein
17.8g
· 36% DV
Fat
14.3g
· 18% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 17% · Protein 30% · Fat 53%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 246 kcal | |
| Total fat | 14.3 g | 18% |
| Saturated fat | 5.83 g | 29% |
| Trans fat | 0.18 g | |
| Sodium | 524 mg | 23% |
| Total carbohydrate | 10.3 g | 4% |
| Fiber | 2.9 g | 10% |
| Protein | 17.8 g | 36% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 220 g | 246 kcal |
| 100 g | 100 g | 112 kcal |
| 1 piece (small) | 130 g | 146 kcal |
| 1 cup (chopped) | 170 g | 190 kcal |
| 1 serving (small) | 180 g | 202 kcal |
| 1 serving (large) | 280 g | 314 kcal |
| 1 piece (large) | 320 g | 358 kcal |
| 2 piece (double) | 440 g | 493 kcal |
Calculated from 112 calories per 100 g.
Zucchini karnıyarık with kashar cheese is a Turkish-style stuffed zucchini dish. The zucchini is split and filled with seasoned minced meat, then topped with kashar, a Turkish cheese that melts as the dish bakes.
Split the zucchini lengthwise and scoop out a shallow channel, then fill it with cooked minced meat, onion and tomato. Bake until the zucchini is tender, add grated kashar near the end, and cook until melted.
Choose medium, fairly straight zucchini that can sit securely in a baking dish and hold the filling. Very large zucchini may have watery, seedy centers, while thin ones can soften before the meat filling is ready.
Zucchini karnıyarık with kashar cheese uses zucchini instead of the eggplant in classic karnıyarık, and adds a melted cheese topping. Zucchini has a milder flavor, so the minced-meat filling and kashar stand out more.
Yes. Bake the filled zucchini rather than frying it first; this also avoids the extra oil from frying. Cover the dish while the zucchini softens, then uncover it and add the kashar toward the end.
Add the kashar near the end of baking, once the zucchini and filling are nearly cooked. It will melt and brown lightly without spending so long in the oven that it becomes tough or overly dark.
Zucchini releases water as it cooks, and a very wet meat filling can add more liquid. Pat the zucchini dry after washing, avoid excess liquid in the filling, and bake uncovered briefly at the end if needed.
Yes. You can prepare the meat filling and hollow the zucchini in advance, keeping them covered and refrigerated separately. Fill and bake the zucchini closer to serving so it does not release liquid while waiting.
You can freeze it, but the zucchini may become softer and release water after thawing. For a better texture, freeze the cooked filling separately and prepare the zucchini fresh; add the kashar during baking.
Serve zucchini karnıyarık with kashar cheese with a crisp salad, plain yogurt or cacık. Rice or bread can make the meal more substantial, while a fresh, tangy side balances the rich minced-meat and melted-cheese topping.
Vitamins
B12
1.36µg · 57% DV
B3
5.17mg · 32% DV
B6
0.53mg · 31% DV
B2
0.37mg · 28% DV
Minerals
Phosphorus
312mg · 45% DV
Selenium
22µg · 40% DV
Calcium
290mg · 29% DV
Zinc
3.04mg · 28% DV
Sodium
524mg · 23% DV
Potassium ⭐
585mg · 17% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 246 calories in 1 piece (medium) (220 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.
Zucchini karnıyarık with kashar cheese is a Turkish home-style dish: zucchini are split, filled with seasoned minced meat and often tomato and onion, then baked with kashar melted over the top. It takes its cue from the better-known aubergine karnıyarık, using zucchini for a milder, softer base.
Served hot as a main course, it brings together tender squash, savoury meat and a browned, stretchy cheese topping. In Turkey it is commonly accompanied by rice, yoghurt or a crisp salad; elsewhere, it also works well with bread or roasted vegetables. It provides protein and calcium, while the zucchini keeps the dish relatively light in texture. For a lighter plate, use a modest amount of oil and pair it with salad rather than rice.
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.
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.
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.
Contains these allergens:
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
SATURATED
5.83g
MONOUNSATURATED
5.35g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.