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Zucchini Ribbons with Basmati Rice and Olive Oil Calories
Light vegetable dish with olive oil, zucchini, and basmati rice
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Zucchini Ribbons with Basmati Rice and Olive Oil (200 g) has 208 calories. That works out to 104 calories per 100 g. It contains 29.6 g of carbs, 4.2 g of protein, 8.6 g of fat and 2.8 g of fiber. Its 0.5 mg of Manganese covers 23% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Zucchini Ribbons with Basmati Rice and Olive Oil Nutrition Facts
Selected: 1 serving (medium) · 200 g
208
KCAL / 200G
Carbs
29.6g
· 11% DV
Protein
4.2g
· 8% DV
Fat
8.6g
· 11% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 8% · Fat 36%
Zucchini Ribbons with Basmati Rice and Olive Oil nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 208 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 1.24 g | 6% |
| Trans fat | 0 g | |
| Sodium | 310 mg | 13% |
| Total carbohydrate | 29.6 g | 11% |
| Fiber | 2.8 g | 10% |
| Protein | 4.2 g | 8% |
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 Ribbons with Basmati Rice and Olive Oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 208 kcal |
| 1 tablespoon (small) | 15 g | 16 kcal |
| 100 g | 100 g | 104 kcal |
| 1 cup (medium) | 160 g | 166 kcal |
| 1 serving (large) | 280 g | 291 kcal |
| 1 bottle (large) | 400 g | 416 kcal |
| 1 pack (extra large) | 500 g | 520 kcal |
Calculated from 104 calories per 100 g.
Frequently Asked Questions About Zucchini Ribbons with Basmati Rice and Olive Oil
What is zucchini ribbons with basmati rice and olive oil?
Zucchini ribbons with basmati rice and olive oil is a light cooked dish made with thin, lengthwise strips of zucchini, rice, and olive oil. Recipes may add aromatics or herbs, but the ribbons give it its distinctive shape and tender texture.
How do you make zucchini ribbons with basmati rice and olive oil?
Cook zucchini ribbons gently with olive oil until just tender, then fold in cooked basmati rice. Keeping the rice separate until the end helps the zucchini hold its shape and prevents the grains from turning soft or mushy.
How do you cut zucchini ribbons for zucchini ribbons with basmati rice and olive oil?
Use a wide vegetable peeler to shave the zucchini lengthwise into ribbons for zucchini ribbons with basmati rice and olive oil. Stop when you reach the seedy core, then turn the zucchini; evenly sized ribbons cook at a similar rate.
Should you rinse the basmati rice for zucchini ribbons with basmati rice and olive oil?
Yes, rinse the basmati rice for zucchini ribbons with basmati rice and olive oil until the water runs mostly clear. This removes excess surface starch, helping the cooked grains stay separate when they are folded into the zucchini.
How do you keep zucchini ribbons with basmati rice and olive oil from getting mushy?
Cook the zucchini ribbons briefly and add already-cooked basmati rice near the end when making zucchini ribbons with basmati rice and olive oil. Avoid stirring vigorously; thin zucchini cooks quickly and can break down if left on the heat too long.
Is zucchini ribbons with basmati rice and olive oil served hot or cold?
Zucchini ribbons with basmati rice and olive oil can be served warm or at room temperature. Let it rest before serving if you prefer the flavors to settle; refrigerate leftovers promptly rather than leaving the dish out for an extended period.
What can you serve with zucchini ribbons with basmati rice and olive oil?
Serve zucchini ribbons with basmati rice and olive oil with grilled fish, chicken, or chickpeas for a fuller meal. A crisp salad or a spoonful of plain yogurt also works well alongside the tender ribbons and rice.
Can you make zucchini ribbons with basmati rice and olive oil ahead of time?
Yes, you can make zucchini ribbons with basmati rice and olive oil ahead of time and refrigerate it in a covered container. For the best texture, cook the zucchini just until tender and warm the portion gently instead of reheating it repeatedly.
Can you freeze zucchini ribbons with basmati rice and olive oil?
You can freeze zucchini ribbons with basmati rice and olive oil, but the zucchini may become softer and release water after thawing. If texture matters, make it fresh; otherwise, freeze it airtight and thaw it in the refrigerator before reheating gently.
Can you use a different rice in zucchini ribbons with basmati rice and olive oil?
Yes, long-grain rice can replace basmati in zucchini ribbons with basmati rice and olive oil, though the aroma and texture will differ. Cook the substitute separately first, then fold it into the zucchini so its cooking time does not over-soften the ribbons.
Zucchini Ribbons with Basmati Rice and Olive Oil Vitamins & Minerals
Vitamins
Vitamin C
19mg · 21% DV
B6
0.28mg · 16% DV
Vitamin K
17µg · 14% DV
B1
0.16mg · 13% DV
Minerals
Manganese
0.52mg · 23% DV
Selenium
9.6µg · 17% DV
Copper
0.14mg · 16% DV
Phosphorus
100mg · 14% DV
Sodium
310mg · 13% DV
Potassium ⭐
370mg · 11% DV
Zucchini Ribbons with Basmati Rice and Olive Oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini Ribbons with Basmati Rice and Olive Oil
To burn the 208 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 Ribbons with Basmati Rice and Olive Oil?
Zucchini Ribbons with Basmati Rice and Olive Oil is a Turkish-style zeytinyağlı: zucchini is shaved into thin ribbons and gently cooked with olive oil and basmati rice. The ribbons keep the dish distinct from a stew of diced zucchini, while the rice adds soft, separate grains.
It works well served warm or at room temperature as a light side or part of a meze spread, especially alongside grilled vegetables, beans or a simple main. The zucchini gives it a fresh, mild flavour, balanced by the fruity olive oil. At 104 calories per 100 g, it is a relatively light vegetable dish; add legumes or a protein-rich accompaniment when serving it as a fuller meal.
How Nutritious Is Zucchini Ribbons with Basmati Rice and Olive Oil?
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 Ribbons with Basmati Rice and Olive Oil 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 Ribbons with Basmati Rice and Olive Oil Contain Allergens?
No known major allergens
Which Diets Is Zucchini Ribbons with Basmati Rice and Olive Oil Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Zucchini Ribbons with Basmati Rice and Olive Oil Fat Profile
SATURATED
1.24g
MONOUNSATURATED
6.1g
POLYUNSATURATED
0.84g
Omega 6:3 ratio 12.7:1
Above the ideal 4:1 (12.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.