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Zucchini dish with cornmeal and melted cheese
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Zucchini with kuymak (220 g) has 301 calories. That works out to 137 calories per 100 g. It contains 20 g of carbs, 10.6 g of protein, 20.2 g of fat and 3.3 g of fiber. Its 261.8 mg of Phosphorus covers 37% of the Daily Value. Its glycemic index is 55 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 220 g
301
KCAL / 220G
Carbs
20g
· 7% DV
Protein
10.6g
· 21% DV
Fat
20.2g
· 26% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 26% · Protein 14% · Fat 60%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 301 kcal | |
| Total fat | 20.2 g | 26% |
| Saturated fat | 11.44 g | 57% |
| Trans fat | 0.46 g | |
| Sodium | 583 mg | 25% |
| Total carbohydrate | 20 g | 7% |
| Fiber | 3.3 g | 12% |
| Protein | 10.6 g | 21% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 301 kcal |
| 100 g | 100 g | 137 kcal |
| 1 piece (small) | 110 g | 151 kcal |
| 1 serving (small) | 140 g | 192 kcal |
| 1 cup (medium) | 180 g | 247 kcal |
| 2 piece (medium) | 220 g | 301 kcal |
| 1 cup (large) | 270 g | 370 kcal |
| 1 serving (large) | 320 g | 438 kcal |
| 1 serving (extra large) | 400 g | 548 kcal |
Calculated from 137 calories per 100 g.
Zucchini with kuymak is a Turkish dish combining cooked zucchini with kuymak, a warm mixture of cornmeal, butter, and melted cheese associated with the Black Sea region. It brings a mild vegetable base together with a rich, stretchy cheese topping.
Cook the zucchini until tender, then prepare kuymak separately by stirring cornmeal into melted butter and gradually adding hot water. Once the mixture thickens, stir in a melting cheese and combine it with the zucchini or spoon it over the top.
Kuymak and mıhlama are closely related Black Sea dishes made with cornmeal, butter, and cheese, and the names are sometimes used interchangeably. Regional recipes differ in proportions and texture, so zucchini with kuymak uses that cheesy mixture alongside cooked zucchini.
Zucchini with kuymak can turn watery because zucchini releases liquid as it cooks. Cook the zucchini uncovered until excess moisture evaporates before adding the kuymak; combining them while the zucchini is still wet can thin the cheese mixture.
A stretchy, easily melted cheese works best in zucchini with kuymak; traditional Black Sea versions often use kolot cheese. If you cannot find it, choose a mild melting cheese and taste before adding salt, since some cheeses are already quite salty.
Yes, yellow summer squash can stand in for zucchini in zucchini with kuymak because it cooks in a similar way. Cut it into even pieces and cook off its released liquid before adding the kuymak so the finished dish stays creamy.
Zucchini with kuymak can be served at either breakfast or dinner. Kuymak is often eaten hot with bread as a shared breakfast dish in Turkey, while adding zucchini makes it easy to serve as a vegetable-based lunch or light supper.
Serve zucchini with kuymak with crusty bread, rice, or a simple salad. Bread is especially useful for scooping up the melted cheese, while a fresh salad adds contrast to the dish’s buttery, rich texture.
Yes, reheat zucchini with kuymak gently in a covered pan over low heat, stirring occasionally. The cheese mixture firms as it cools, so add a small splash of water if needed; avoid high heat, which can make the cheese oily.
You can prepare zucchini with kuymak ahead, but it is best served soon after the cheese melts. For easier preparation, cook the zucchini in advance and refrigerate it, then make the kuymak shortly before serving and combine the two while hot.
Vitamins
B2
0.35mg · 27% DV
B12
0.62µg · 26% DV
Vitamin C
23.1mg · 26% DV
B6
0.35mg · 21% DV
Minerals
Phosphorus
262mg · 37% DV
Selenium
16µg · 29% DV
Calcium
282mg · 28% DV
Sodium
583mg · 25% DV
Potassium ⭐
497mg · 15% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 301 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.
Zucchini with kuymak brings tender zucchini together with kuymak, a Black Sea-style mixture of cornmeal, melted cheese and butter. The cornmeal thickens the dish as the zucchini softens, while the cheese gives it a rich, savoury finish.
It is best served hot as a simple main or a vegetable side, with a fresh salad or yoghurt to balance its richness. In Turkey, kuymak is often associated with a hearty breakfast, but this zucchini dish also suits lunch or dinner. Zucchini makes a moist, vegetable-rich base, while the cheese and butter make the meal more substantial. For a lighter version, use less butter and let the zucchini take centre stage.
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
11.44g
MONOUNSATURATED
5.39g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 8.4:1
Above the ideal 4:1 (8.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.