Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Source of protein and calcium
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Zucchini stuffed with curd cheese (180 g) has 166 calories. That works out to 92 calories per 100 g. It contains 6.1 g of carbs, 16.4 g of protein, 8.6 g of fat and 1.6 g of fiber. Its 261 mg of Phosphorus covers 37% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 180 g
166
KCAL / 180G
Carbs
6.1g
· 2% DV
Protein
16.4g
· 33% DV
Fat
8.6g
· 11% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 39% · Fat 46%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 166 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 5.22 g | 26% |
| Trans fat | 0.14 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 6.1 g | 2% |
| Fiber | 1.6 g | 6% |
| Protein | 16.4 g | 33% |
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
📸 Scan the code to get the app free.

| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 166 kcal |
| 100 g | 100 g | 92 kcal |
| 1 piece (small) | 110 g | 101 kcal |
| 1 serving (medium) | 180 g | 166 kcal |
| 2 piece (double) | 220 g | 202 kcal |
| 1 piece (large) | 260 g | 239 kcal |
| 1 serving (large) | 300 g | 276 kcal |
Calculated from 92 calories per 100 g.
Scoop out the zucchini, mix curd cheese with chopped herbs and seasoning, fill the shells, and cook until tender. You can bake them for lightly browned tops or simmer them gently in a covered pan with a little liquid.
Curd cheese is the main filling; chopped dill, parsley, black pepper, and a little olive oil work well with it. Some recipes add egg to help bind the mixture, while rice is optional rather than essential.
Yes, cottage cheese can replace curd cheese, although its texture may be wetter and lumpier. Drain it first and break up large curds; this helps the filling stay inside the zucchini as it cooks.
Either method works. Baking gives the tops a little color, while stovetop cooking keeps the zucchini moist; use gentle heat and only a small amount of liquid so the shells do not become waterlogged.
Zucchini naturally releases water as it cooks, and a wet filling can add more. Drain the scooped zucchini briefly, use well-drained curd cheese, and avoid adding excess cooking liquid.
Choose firm zucchini and leave enough flesh around the shell when scooping it out. Arrange the filled pieces snugly in the baking dish or pan, and cook gently rather than stirring or moving them repeatedly.
A crisp salad or plain yogurt makes a simple accompaniment to zucchini stuffed with curd cheese. Serve it with bread or a light soup if you want to make the meal more substantial.
Yes, you can mix the filling and scoop out the zucchini in advance, then keep them covered in the refrigerator. Fill the zucchini shortly before cooking so the salt does not draw out too much moisture.
Keep cooked leftovers in a covered container in the refrigerator for up to 3 days. Reheat them until hot throughout, or serve them cold if they were chilled promptly after cooking.
Yes, but the zucchini may turn softer and release water after thawing. Freeze cooked portions in an airtight container, thaw them in the refrigerator, and reheat thoroughly before serving.
Vitamins
B2
0.34mg · 26% DV
B12
0.63µg · 26% DV
Vitamin C
20.16mg · 22% DV
B6
0.22mg · 13% DV
Minerals
Phosphorus
261mg · 37% DV
Selenium
16µg · 29% DV
Calcium
212mg · 21% DV
Sodium
378mg · 16% DV
Potassium ⭐
450mg · 13% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 166 calories in 1 piece (medium) (180 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.
Zucchini stuffed with curd cheese is a home-style dish made by hollowing out zucchini and filling it with lor, a mild, soft Turkish whey cheese. Herbs such as dill or parsley and a little seasoning may be added to the filling; the stuffed zucchini is then gently cooked until tender.
The mellow cheese contrasts with the zucchini’s delicate flavour, and the dish can be served warm or at room temperature. In Turkey it often makes a light main course alongside yogurt or a crisp salad; elsewhere, it also works as a vegetable side or a simple lunch. It provides protein and calcium, with 9.1 g of protein per 100 g. Use a light hand with the oil and let fresh herbs bring extra flavour.
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.
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.
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.
Contains these allergens:
Vegan
— Not 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
SATURATED
5.22g
MONOUNSATURATED
2.25g
POLYUNSATURATED
0.43g
Omega 6:3 ratio 4.6:1
Above the ideal 4:1 (4.6:1).
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Nutrition data compiled from USDA FoodData Central and scientific sources.