Gemista Stuffed Veggies with Rice
Gemista is one of the most delicious Greek summer dishes: tomatoes, peppers and courgettes stuffed with rice flavoured with herbs such as dill and mint, tomato pulp and olive oil. It has a low glycemic index (clinically reviewed estimate ≈50) and makes a warm, appetising vegetable meal.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Have two stuffed vegetables with a piece of white feta or grilled chicken breast to balance the protein against the rice.
Best preparation methods
Mix the rice with plenty of chopped vegetables and herbs, and bake the tray with potato slices around it until the tomato skins char with a smoky flavour.
Important Nutritional Note
Slow-cooking the tomatoes with olive oil releases large amounts of lycopene, an antioxidant that protects the arteries and the prostate.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (300 g) |
|---|---|---|
| Calories | 155 kcal | 465 kcal |
| Protein | 3.5 g | 10.5 g |
| Carbohydrate | 26 g | 78 g |
| Available carbohydrate | 22.2 g | 66.6 g |
| Fat | 4.5 g | 13.5 g |
| Dietary fibre | 3.8 g | 11.4 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Greek dishes with a glycemic index (6), it ranks 5 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is gemista suitable for people with diabetes?
Yes, in moderation: its glycemic index is low (≈50) because the vegetable shell, herbs and olive oil brake the absorption of the rice filling.
How many calories are in a portion of two gemista (300 g)?
The portion contains about 465 kcal, 10.5 g of protein, 13.5 g of fat and 78 g of carbohydrate (11 g of it fibre).
Are there versions of gemista with minced meat?
Yes. Adding minced meat to the filling raises the protein and lowers the glycemic load of the meal even further.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.