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Zucchini Stew with Rice, Potato, and Olive Oil Calories
A vegetable-based stew of zucchini, rice, and potato cooked with olive oil, providing carbohydrates and fiber.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Zucchini Stew with Rice, Potato, and Olive Oil (250 g) has 200 calories. That works out to 80 calories per 100 g. It contains 26.3 g of carbs, 3.8 g of protein, 8.8 g of fat and 4 g of fiber. Its 20 mg of Vitamin C covers 22% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Zucchini Stew with Rice, Potato, and Olive Oil Nutrition Facts
Selected: 1 serving (medium) · 250 g
200
KCAL / 250G
Carbs
26.3g
· 10% DV
Protein
3.8g
· 8% DV
Fat
8.8g
· 11% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 53% · Protein 8% · Fat 39%
Zucchini Stew with Rice, Potato, and Olive Oil nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 200 kcal | |
| Total fat | 8.8 g | 11% |
| Saturated fat | 1.25 g | 6% |
| Trans fat | 0 g | |
| Sodium | 450 mg | 20% |
| Total carbohydrate | 26.3 g | 10% |
| Fiber | 4 g | 14% |
| Protein | 3.8 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 Stew with Rice, Potato, and Olive Oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 200 kcal |
| 1 tablespoon (small) | 15 g | 12 kcal |
| 100 g | 100 g | 80 kcal |
| 1 serving (small) | 180 g | 144 kcal |
| 1 cup (medium) | 220 g | 176 kcal |
| 1 cup (large) | 280 g | 224 kcal |
| 1 bottle (medium) | 300 g | 240 kcal |
| 1 serving (large) | 350 g | 280 kcal |
Calculated from 80 calories per 100 g.
Frequently Asked Questions About Zucchini Stew with Rice, Potato, and Olive Oil
How do you make zucchini stew with rice, potato, and olive oil?
Zucchini stew with rice, potato, and olive oil is made by gently cooking chopped zucchini, potato, rice, onion, and olive oil with a little water. Add the rice uncooked and simmer until the vegetables soften and the rice is tender.
What ingredients go into zucchini stew with rice, potato, and olive oil?
Zucchini stew with rice, potato, and olive oil typically includes zucchini, potato, rice, onion, olive oil, water, and salt. Some home cooks add tomato or herbs, but those are variations rather than essential ingredients.
Should you peel the zucchini for zucchini stew with rice, potato, and olive oil?
No, you usually do not need to peel zucchini for zucchini stew with rice, potato, and olive oil. Wash it well and leave the skin on for better texture; peel only if the skin is unusually tough or damaged.
Why does zucchini stew with rice, potato, and olive oil turn mushy?
Zucchini stew with rice, potato, and olive oil can turn mushy if it is cooked too long, stirred repeatedly, or made with very small vegetable pieces. Cut the zucchini and potato into generous chunks and simmer gently until just tender.
Can zucchini stew with rice, potato, and olive oil be served cold?
Yes, zucchini stew with rice, potato, and olive oil can be served cold or at room temperature, much like other olive-oil vegetable dishes. Let it cool safely after cooking, then chill it before serving if you prefer it cold.
What can you serve with zucchini stew with rice, potato, and olive oil?
A simple salad, plain yogurt, or crusty bread goes well with zucchini stew with rice, potato, and olive oil. Because the stew already contains rice and potato, a fresh, light side is usually enough to complete the meal.
Can you freeze zucchini stew with rice, potato, and olive oil?
Yes, zucchini stew with rice, potato, and olive oil can be frozen, but the zucchini and potato may become softer after thawing. Cool it first, freeze it in airtight portions, and thaw it in the refrigerator before reheating.
How long does zucchini stew with rice, potato, and olive oil last in the fridge?
Zucchini stew with rice, potato, and olive oil keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooling, and reheat only the portion you plan to eat.
Do you cook the rice before adding it to zucchini stew with rice, potato, and olive oil?
No, the rice is usually added uncooked to zucchini stew with rice, potato, and olive oil. Rinse and drain it first, then let it cook in the pot so it absorbs the stew’s liquid and flavor.
Can you make zucchini stew with rice, potato, and olive oil without tomato?
Yes, zucchini stew with rice, potato, and olive oil can be made without tomato; tomato is an optional addition in some recipes. The zucchini, potato, rice, onion, and olive oil still make a complete, gently flavored stew.
Zucchini Stew with Rice, Potato, and Olive Oil Vitamins & Minerals
Vitamins
Vitamin C
20mg · 22% DV
B6
0.28mg · 16% DV
B1
0.13mg · 11% DV
Folate
40µg · 10% DV
Minerals
Copper
0.2mg · 22% DV
Sodium
450mg · 20% DV
Manganese
0.45mg · 20% DV
Potassium ⭐
575mg · 17% DV
Zucchini Stew with Rice, Potato, 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 Stew with Rice, Potato, and Olive Oil
To burn the 200 calories in 1 serving (medium) (250 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 Stew with Rice, Potato, and Olive Oil?
Zucchini stew with rice, potato, and olive oil is a Turkish home-style dish in which zucchini, rice, and potato are simmered together with olive oil. Onion and tomato are common additions, though the exact recipe varies between households. It belongs to the family of Turkish olive-oil vegetable dishes, often enjoyed without meat.
The zucchini turns tender while the rice and potato give the stew a soft, substantial texture and gentle sweetness. It can be served warm or at room temperature, as a light meal or alongside other dishes. The vegetables provide fibre, while rice and potato make it a source of carbohydrates. Add a crisp salad or plain yogurt at the table if you’d like a more filling meal.
How Nutritious Is Zucchini Stew with Rice, Potato, and Olive Oil?
Nutrient density
Low
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 Stew with Rice, Potato, 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 Stew with Rice, Potato, and Olive Oil Contain Allergens?
No known major allergens
Which Diets Is Zucchini Stew with Rice, Potato, 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 Stew with Rice, Potato, and Olive Oil Fat Profile
SATURATED
1.25g
MONOUNSATURATED
5.88g
POLYUNSATURATED
1g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.