Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🥒
Zucchini Rolls with Minced Meat and Kashar Cheese Calories
Source of protein and calcium
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Zucchini Rolls with Minced Meat and Kashar Cheese (220 g) has 290 calories. That works out to 132 calories per 100 g. It contains 8.1 g of carbs, 23.5 g of protein, 18.5 g of fat and 2.2 g of fiber. Its 2.1 µg of B12 covers 87% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Zucchini Rolls with Minced Meat and Kashar Cheese Nutrition Facts
Selected: 1 serving (medium) · 220 g
290
KCAL / 220G
Carbs
8.1g
· 3% DV
Protein
23.5g
· 47% DV
Fat
18.5g
· 24% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 32% · Fat 57%
Zucchini Rolls with Minced Meat and Kashar Cheese nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 290 kcal | |
| Total fat | 18.5 g | 24% |
| Saturated fat | 7.81 g | 39% |
| Trans fat | 0.26 g | |
| Sodium | 539 mg | 23% |
| Total carbohydrate | 8.1 g | 3% |
| Fiber | 2.2 g | 8% |
| Protein | 23.5 g | 47% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Zucchini Rolls with Minced Meat and Kashar Cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 290 kcal |
| 1 piece (small) | 75 g | 99 kcal |
| 100 g | 100 g | 132 kcal |
| 2 piece (medium) | 150 g | 198 kcal |
| 1 serving (small) | 150 g | 198 kcal |
| 3 piece (large) | 225 g | 297 kcal |
| 4 piece (extra large) | 300 g | 396 kcal |
| 1 serving (large) | 300 g | 396 kcal |
Calculated from 132 calories per 100 g.
Frequently Asked Questions About Zucchini Rolls with Minced Meat and Kashar Cheese
How do you make zucchini rolls with minced meat and Kashar cheese?
Zucchini rolls with minced meat and Kashar cheese are made by wrapping cooked, seasoned minced meat in thin zucchini strips, then baking the rolls with cheese. Soften the strips until flexible, roll them snugly, and add the Kashar toward the end so it melts without drying out.
Why do zucchini rolls with minced meat and Kashar cheese turn watery?
Zucchini rolls with minced meat and Kashar cheese can turn watery because zucchini releases moisture as it cooks. Lightly salt the strips and blot them before filling, and cook excess liquid out of the minced meat first. Avoid crowding the rolls in the baking dish.
Can you use mozzarella instead of Kashar in zucchini rolls with minced meat and Kashar cheese?
Yes, mozzarella can replace Kashar in zucchini rolls with minced meat and Kashar cheese, though the flavor and texture will differ. Low-moisture mozzarella melts well without adding as much liquid; fresh mozzarella may make the dish wetter, so drain it thoroughly before using.
Can zucchini rolls with minced meat and Kashar cheese be assembled ahead of time?
Yes, you can assemble zucchini rolls with minced meat and Kashar cheese ahead and refrigerate them covered before baking. Keep the cheese topping separate until close to baking, and cook the rolls promptly rather than leaving the raw meat filling at room temperature.
Should zucchini rolls with minced meat and Kashar cheese be baked covered or uncovered?
Bake zucchini rolls with minced meat and Kashar cheese uncovered if you want the Kashar to brown. If the tops darken before the filling is hot, loosely cover the dish for the remaining cooking time, then uncover it briefly to finish the cheese.
How are zucchini rolls with minced meat and Kashar cheese different from zucchini boats?
Zucchini rolls with minced meat and Kashar cheese use thin zucchini strips wrapped around the filling, while zucchini boats are halved zucchini with the centers scooped out and filled. Rolls cook in individual portions and have more zucchini surface exposed to the melted cheese.
What seasonings work best in zucchini rolls with minced meat and Kashar cheese?
Black pepper, paprika, oregano, and a little cumin work well in zucchini rolls with minced meat and Kashar cheese. Season the minced meat before rolling, and keep the seasoning moderate so it complements rather than overwhelms the Kashar's mild, savory taste.
What should you serve with zucchini rolls with minced meat and Kashar cheese?
Serve zucchini rolls with minced meat and Kashar cheese with a crisp green salad, roasted vegetables, or a simple yogurt sauce. These fresh, lighter sides balance the rich minced-meat and melted-cheese filling without competing with the zucchini.
How long do leftover zucchini rolls with minced meat and Kashar cheese keep?
Leftover zucchini rolls with minced meat and Kashar cheese keep for 3–4 days in a covered container in the refrigerator. Reheat them until the center is steaming hot; an oven helps the cheese regain some texture better than prolonged microwave heating.
Can zucchini rolls with minced meat and Kashar cheese be frozen?
Yes, zucchini rolls with minced meat and Kashar cheese can be frozen, but the zucchini may soften and release water after thawing. Freeze them in a sealed container, thaw in the refrigerator, then reheat in the oven; adding fresh Kashar before reheating can improve the topping.
Zucchini Rolls with Minced Meat and Kashar Cheese Vitamins & Minerals
Vitamins
B12
2.09µg · 87% DV
B3
5.94mg · 37% DV
B6
0.53mg · 31% DV
B2
0.4mg · 31% DV
Minerals
Phosphorus
378mg · 54% DV
Selenium
28µg · 51% DV
Zinc
4.66mg · 42% DV
Calcium
341mg · 34% DV
Sodium
539mg · 23% DV
Potassium ⭐
561mg · 17% DV
Zucchini Rolls with Minced Meat 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 Rolls with Minced Meat and Kashar Cheese
To burn the 290 calories in 1 serving (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.
What is Zucchini Rolls with Minced Meat and Kashar Cheese?
Zucchini Rolls with Minced Meat and Kashar Cheese are made by wrapping seasoned minced meat and Kashar, a Turkish semi-hard cheese, in thin strips of zucchini. The rolls are commonly baked until the courgette softens and the cheese melts into the filling, making a savoury, hearty dish.
In Turkey, they are served as a main course, often with salad or a light side; elsewhere, they fit easily into a family dinner alongside greens or roasted vegetables. They provide protein and calcium, with relatively little carbohydrate per 100 g. For a lighter plate, choose lean minced meat and serve the rolls with a fresh salad rather than a starchy side.
How Nutritious Is Zucchini Rolls with Minced Meat and Kashar Cheese?
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 Rolls with Minced Meat and 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 Rolls with Minced Meat and Kashar Cheese Contain Allergens?
Contains these allergens:
Which Diets Is Zucchini Rolls with Minced Meat and Kashar Cheese Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Zucchini Rolls with Minced Meat and Kashar Cheese Fat Profile
SATURATED
7.81g
MONOUNSATURATED
7.52g
POLYUNSATURATED
1.5g
Omega 6:3 ratio 9.5:1
Above the ideal 4:1 (9.5:1).
Compare Zucchini Rolls with Minced Meat and Kashar Cheese
Foods Similar to Zucchini Rolls with Minced Meat and Kashar Cheese
Have another question about Zucchini Rolls with Minced Meat and Kashar Cheese?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.