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Zucchini stew with tuna Calories
High-protein, low-carb vegetable and fish stew
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Zucchini stew with tuna (250 g) has 215 calories. That works out to 86 calories per 100 g. It contains 8.5 g of carbs, 20.3 g of protein, 11 g of fat and 2.8 g of fiber. Its 2.8 µg of B12 covers 115% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Zucchini stew with tuna Nutrition Facts
Selected: 1 serving (medium) · 250 g
215
KCAL / 250G
Carbs
8.5g
· 3% DV
Protein
20.3g
· 41% DV
Fat
11g
· 14% 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 16% · Protein 38% · Fat 46%
Zucchini stew with tuna nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 215 kcal | |
| Total fat | 11 g | 14% |
| Saturated fat | 2 g | 10% |
| Trans fat | 0 g | |
| Sodium | 525 mg | 23% |
| Total carbohydrate | 8.5 g | 3% |
| Fiber | 2.8 g | 10% |
| Protein | 20.3 g | 41% |
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 tuna?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 215 kcal |
| 1 tablespoon (mini) | 18 g | 15 kcal |
| 100 g | 100 g | 86 kcal |
| ½ piece (half) | 150 g | 129 kcal |
| 1 serving (small) | 180 g | 155 kcal |
| 1 cup (medium) | 220 g | 189 kcal |
| 1 piece (whole) | 300 g | 258 kcal |
| 1 serving (large) | 350 g | 301 kcal |
| 1 pack (jumbo) | 400 g | 344 kcal |
Calculated from 86 calories per 100 g.
Frequently Asked Questions About Zucchini stew with tuna
How do you make zucchini stew with tuna?
To make zucchini stew with tuna, soften chopped zucchini with onion, then add tomato or tomato paste and seasonings. Stir in drained tuna near the end and cook just until it is heated through. Adding tuna late helps keep it moist and in larger pieces.
Can you use canned tuna in zucchini stew with tuna?
Yes, canned tuna works well in zucchini stew with tuna. Drain it before adding it near the end of cooking, since it is already cooked and can become dry or break apart if simmered for too long. Oil-packed tuna may mean you need less added oil.
When should you add tuna to zucchini stew with tuna?
Add the tuna to zucchini stew with tuna once the zucchini is nearly tender, or just before taking the pot off the heat. It generally needs only enough time to warm through; cooking it from the start can make it dry and crumbly.
Why does zucchini stew with tuna turn watery?
Zucchini stew with tuna can turn watery because zucchini releases liquid as it cooks, especially if the pot is covered or extra water is added. Cook with little added liquid and uncover the pot toward the end so excess moisture can evaporate.
What goes well with zucchini stew with tuna?
Zucchini stew with tuna pairs well with rice, crusty bread, or a simple green salad. For a lighter meal, serve it with plain yogurt or a squeeze of lemon; these complement the savory tuna without overpowering the zucchini.
Can you freeze zucchini stew with tuna?
Yes, you can freeze zucchini stew with tuna, but the zucchini may become softer and release more liquid after thawing. Cool the stew before freezing it in an airtight container. For a better texture, freeze the zucchini base and add freshly opened tuna when reheating.
How long does zucchini stew with tuna last in the fridge?
Zucchini stew with tuna keeps for about two days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat until it is steaming hot, and discard it if it was left at room temperature for too long.
Can you make zucchini stew with tuna without tomatoes?
Yes, zucchini stew with tuna can be made without tomatoes. Cook the zucchini with onion and garlic, then season with black pepper, lemon, or fresh herbs such as dill. Avoid adding much water, since zucchini releases moisture as it cooks.
Can fresh tuna be used in zucchini stew with tuna?
Yes, fresh tuna can replace canned tuna in zucchini stew with tuna. Cook the fresh fish thoroughly in a separate pan, then fold it into the stew near the end. Unlike canned tuna, fresh tuna should not be added only to warm through.
How do you keep the zucchini from getting mushy in zucchini stew with tuna?
Cut the zucchini into fairly substantial pieces and simmer zucchini stew with tuna gently rather than boiling it hard. Check the zucchini as it cooks and add the tuna near the end; prolonged cooking can soften the zucchini and break the tuna apart.
Zucchini stew with tuna Vitamins & Minerals
Vitamins
B12
2.75µg · 115% DV
B3
8mg · 50% DV
B6
0.4mg · 24% DV
Vitamin C
18.5mg · 21% DV
Minerals
Selenium
40µg · 73% DV
Phosphorus
295mg · 42% DV
Sodium
525mg · 23% DV
Copper
0.18mg · 20% DV
Potassium ⭐
638mg · 19% DV
Zucchini stew with tuna Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini stew with tuna
To burn the 215 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 tuna?
Zucchini stew with tuna is a straightforward home-cooked dish: zucchini is simmered, often with onion and tomato, then combined with tuna. It is not tied to one universally established recipe; adding the tuna near the end helps it stay in distinct flakes. The zucchini turns soft and mild, while the fish brings a savoury, saltier note. Serve it warm as a light main or alongside bread, rice or a crisp salad. For Turkish-style home meals, it also sits comfortably beside yoghurt and other simple sides. The vegetables keep the dish relatively light, and the tuna contributes protein: a 100 g portion has 8.1 g. Use a modest amount of oil if you want a lighter result.
How Nutritious Is Zucchini stew with tuna?
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 stew with tuna 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 tuna Contain Allergens?
Contains these allergens:
Which Diets Is Zucchini stew with tuna 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
— Not suitable
Low FODMAP
— Not suitable
Zucchini stew with tuna Fat Profile
SATURATED
2g
MONOUNSATURATED
5.25g
POLYUNSATURATED
1.75g
Omega 6:3 ratio 6.5:1
Above the ideal 4:1 (6.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.