Gemista

Dinner

Item Rating: 75/100

1 serving (250 grams) contains 200 calories, 5.0 grams of protein, 5.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		188.7
% Daily Value*
Total Fat		4.7 g	6%
	Saturated Fat	0.9 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		377.4 mg	16%
Total Carbohydrates		28.3 g	10%
	Dietary Fiber	4.7 g	16%
	Sugars	7.5 g
protein		4.7 g	9%
Vitamin D		0 mcg	0%
Calcium		47.2 mg	3%
Iron		1.4 mg	7%
Potassium		377.4 mg	8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

Source of Calories

Fat: 42 cal (24.3%)

Protein: 18 cal (10.8%)

Carbs: 113 cal (64.9%)

About Gemista

Gemista is a traditional Greek dish consisting of vegetables such as bell peppers or tomatoes stuffed with a mixture of rice, herbs, and sometimes ground meat. Originating in Mediterranean cuisine, Gemista showcases fresh ingredients and relies on olive oil and aromatic spices to create a flavorful profile. This dish is relatively low in calories with approximately 80 kcal per serving, contains 12 grams of carbohydrates and 2 grams of protein. It also provides essential nutrients like vitamin C, iron, and calcium, making it a wholesome addition to a balanced diet. Vegetarian or vegan variants often feature plant-based ingredients, further highlighting the dish's versatility and nutritional appeal.

Health Benefits

• Rich in vitamin C (12 mg per serving), which supports immune health and aids in collagen production.
• Provides dietary fiber (2 g), which promotes healthy digestion and may help maintain healthy cholesterol levels.
• Contains iron (0.6 mg) to support oxygen transport in the bloodstream and prevent anemia.

Dietary Considerations

Allergens: Contains nuts (if added), dairy (if cheese or butter is used), gluten (if non-gluten-free grains are used)

Suitable for: Vegetarian diets, vegan diets (if made without meat/dairy)

Not suitable for: Gluten-free diets (unless gluten-free grains are used), low-carb diets

Selection and Storage

Store Gemista in an airtight container in the refrigerator for up to 3 days. Reheat in the oven for best results to preserve texture and flavor.

Common Questions About Gemista Nutrition

Is Gemista high in protein?

Gemista contains 2 grams of protein per serving, making it relatively low in protein compared to other dishes. It's primarily a vegetable-based dish, traditionally stuffed tomatoes or peppers, so it is not a significant source of protein unless paired with additional protein-rich sides like legumes or meat.

Can I eat Gemista on a keto diet?

Gemista may not be suitable for a strict keto diet due to its carbohydrate content of 12 grams per serving. While you could modify the recipe by minimizing rice or replacing it with cauliflower rice, the traditional version generally exceeds the allowable carbs for keto plans.

What are the health benefits of eating Gemista?

Gemista is a nutrient-dense, low-calorie dish at just 80 calories per serving. It provides 2 grams of fiber and 3.2 grams of natural sugars, making it a good option for digestion and maintaining energy levels. However, the sodium content (160 mg) should be considered for individuals monitoring their salt intake.

How much Gemista should I eat per meal?

A common serving size is 1-2 stuffed vegetables (such as tomatoes or peppers), depending on their size. This serving typically provides 80-160 calories, making it a great option for a light meal or as part of a larger dinner plate.

How does Gemista compare to similar stuffed vegetable dishes?

Gemista stands out due to its simplicity and Mediterranean flavors, traditionally filled with rice, herbs, and sometimes ground meat. Compared to other stuffed vegetables, such as bell peppers stuffed with quinoa, Gemista is lower in protein and higher in carbs but offers a classic, aromatic flavor influenced by olive oil and fresh herbs.

Data Sources & Scientific References