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🥒

●Low GI

Zucchini karnıyarık with kashar cheese Calories

Source of protein and calcium

In season: Summer · Autumn

CALORIES · 100 G

112kcal

GI

25low

POTASSIUM · 100 G

266mg

FIBER · 100 G

1.3g

Quick answer

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.

Zucchini karnıyarık with kashar cheese Nutrition Facts

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%

Zucchini karnıyarık with kashar cheese nutrition facts table · 1 piece (medium) (220 g)

NutrientAmount% DV
Calories246 kcal
Total fat14.3 g18%
Saturated fat5.83 g29%
Trans fat0.18 g
Sodium524 mg23%
Total carbohydrate10.3 g4%
Fiber2.9 g10%
Protein17.8 g36%

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 Medium Zucchini karnıyarık with kashar cheese?

ServingAmountCalories
1 piece (medium)220 g246 kcal
100 g100 g112 kcal
1 piece (small)130 g146 kcal
1 cup (chopped)170 g190 kcal
1 serving (small)180 g202 kcal
1 serving (large)280 g314 kcal
1 piece (large)320 g358 kcal
2 piece (double)440 g493 kcal

Calculated from 112 calories per 100 g.

Frequently Asked Questions About Zucchini karnıyarık with kashar cheese

What is zucchini karnıyarık with kashar cheese?

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.

How do you make zucchini karnıyarık with kashar cheese?

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.

What kind of zucchini works best for zucchini karnıyarık with kashar cheese?

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.

How is zucchini karnıyarık with kashar cheese different from eggplant karnıyarık?

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.

Can you make zucchini karnıyarık with kashar cheese without frying the zucchini?

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.

When should you add kashar to zucchini karnıyarık with kashar cheese?

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.

Why does zucchini karnıyarık with kashar cheese turn watery?

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.

Can you prepare zucchini karnıyarık with kashar cheese ahead of time?

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.

Can you freeze zucchini karnıyarık with kashar cheese?

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.

What should you serve with zucchini karnıyarık with kashar cheese?

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.

Zucchini karnıyarık with kashar cheese Vitamins & Minerals

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

Zucchini karnıyarık with kashar cheese Glycemic Index

GLYCEMIC INDEX

25
Low
0 Low5570100

GLYCEMIC LOAD

2.2
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Zucchini karnıyarık with kashar cheese

To burn the 246 calories in 1 piece (medium) (220 g):

🚶

61min

Walking (5 km/h)

🏃

25min

Running (8 km/h)

🚴

33min

Cycling

🏊

29min

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 karnıyarık with kashar cheese?

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.

How Nutritious Is Zucchini karnıyarık with kashar cheese?

Nutrient density

High

67/ 100

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

47/ 100

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 karnıyarık with kashar cheese 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 karnıyarık with kashar cheese Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Zucchini karnıyarık with kashar cheese 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 karnıyarık with kashar cheese Fat Profile

SATURATED

5.83g

MONOUNSATURATED

5.35g

POLYUNSATURATED

1.8g

⚖️

Omega 6:3 ratio 14.4:1

Above the ideal 4:1 (14.4:1).

Compare Zucchini karnıyarık with kashar cheese

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Foods Similar to Zucchini karnıyarık with kashar cheese

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140 kcal

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230 kcal

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110 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.