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Baked Seeded Whole-Wheat Cheese Vegetable Fritter Calories
Oven-baked fritter made with vegetables such as zucchini, whole-wheat flour, cheese, and seeds.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Baked Seeded Whole-Wheat Cheese Vegetable Fritter (150 g) has 285 calories. That works out to 190 calories per 100 g. It contains 28.5 g of carbs, 12.8 g of protein, 13.5 g of fat and 5.3 g of fiber. Its 262.5 mg of Phosphorus covers 38% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Baked Seeded Whole-Wheat Cheese Vegetable Fritter Nutrition Facts
Selected: 1 serving (medium) · 150 g
285
KCAL / 150G
Carbs
28.5g
· 10% DV
Protein
12.8g
· 26% DV
Fat
13.5g
· 17% DV
Fiber
5.3g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 40% · Protein 18% · Fat 42%
Baked Seeded Whole-Wheat Cheese Vegetable Fritter nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 285 kcal | |
| Total fat | 13.5 g | 17% |
| Saturated fat | 4.65 g | 23% |
| Trans fat | 0.15 g | |
| Sodium | 555 mg | 24% |
| Total carbohydrate | 28.5 g | 10% |
| Fiber | 5.3 g | 19% |
| Protein | 12.8 g | 26% |
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 Baked Seeded Whole-Wheat Cheese Vegetable Fritter?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 285 kcal |
| 1 ounce (medium) | 28 g | 53 kcal |
| 1 piece (small) | 50 g | 95 kcal |
| 1 piece (medium) | 75 g | 143 kcal |
| 100 g | 100 g | 190 kcal |
| 1 piece (large) | 100 g | 190 kcal |
| 1 serving (small) | 120 g | 228 kcal |
| 2 piece (medium) | 150 g | 285 kcal |
| 1 serving (large) | 220 g | 418 kcal |
Calculated from 190 calories per 100 g.
Frequently Asked Questions About Baked Seeded Whole-Wheat Cheese Vegetable Fritter
What is a baked seeded whole-wheat cheese vegetable fritter?
A baked seeded whole-wheat cheese vegetable fritter is a tray-baked version of a vegetable fritter, commonly made with zucchini, whole-wheat flour, cheese, seeds, and egg. Unlike pan-fried fritters, it is cooked in the oven and can be served in slices.
How do you make a baked seeded whole-wheat cheese vegetable fritter?
To make a baked seeded whole-wheat cheese vegetable fritter, squeeze excess liquid from grated vegetables, then mix them with whole-wheat flour, cheese, seeds, and egg. Spread the mixture in a greased baking dish and bake until set in the middle and lightly browned.
Why does a baked seeded whole-wheat cheese vegetable fritter fall apart?
A baked seeded whole-wheat cheese vegetable fritter usually falls apart when watery vegetables leave the mixture too loose or there is not enough egg or flour to bind it. Squeeze grated zucchini well, press the mixture evenly into the pan, and let it rest before cutting.
Can you make a baked seeded whole-wheat cheese vegetable fritter without zucchini?
Yes, a baked seeded whole-wheat cheese vegetable fritter can be made with other grated vegetables, such as carrot or summer squash. Squeeze out moisture from watery vegetables before mixing, and adjust the seasoning to suit the vegetables and cheese you use.
What cheese works best in a baked seeded whole-wheat cheese vegetable fritter?
Feta, cottage cheese, or grated cheddar can work in a baked seeded whole-wheat cheese vegetable fritter. Feta adds a salty, tangy taste, cottage cheese keeps the mixture mild, and cheddar melts more readily. Taste the mixture before adding extra salt.
How is a baked seeded whole-wheat cheese vegetable fritter different from a fried zucchini fritter?
A baked seeded whole-wheat cheese vegetable fritter cooks in an oven, while a fried zucchini fritter cooks in oil in a pan. Baking makes it easier to prepare a large batch at once and use less added oil; pan-frying generally gives individual fritters a crisper exterior.
What should you serve with a baked seeded whole-wheat cheese vegetable fritter?
Serve a baked seeded whole-wheat cheese vegetable fritter with plain yogurt or tzatziki, a crisp salad, or soup. It also works as a savory brunch or lunch dish. If the cheese is salty, choose a mild dip and lightly dressed vegetables alongside it.
How long does a baked seeded whole-wheat cheese vegetable fritter last in the fridge?
A baked seeded whole-wheat cheese vegetable fritter keeps in a covered container in the refrigerator for about three days. Cool it before storing, and reheat slices in an oven or skillet to bring back some of the browned surface.
Can you freeze a baked seeded whole-wheat cheese vegetable fritter?
Yes, a baked seeded whole-wheat cheese vegetable fritter can be frozen after it has cooled. Separate portions with baking paper or freeze them in a single layer, then transfer to an airtight container. Thaw and reheat in the oven; the vegetable texture may soften slightly.
Is a baked seeded whole-wheat cheese vegetable fritter a good make-ahead lunch?
Yes, a baked seeded whole-wheat cheese vegetable fritter is convenient for a make-ahead lunch because it can be baked as one batch and portioned after cooling. Refrigerate it promptly, then pack it with a salad or yogurt and keep it chilled until eating.
Baked Seeded Whole-Wheat Cheese Vegetable Fritter Vitamins & Minerals
Vitamins
B12
0.68µg · 28% DV
B2
0.27mg · 21% DV
Vitamin A
142.5µg · 16% DV
B1
0.18mg · 15% DV
Minerals
Phosphorus
263mg · 38% DV
Manganese
0.83mg · 36% DV
Selenium
17µg · 31% DV
Sodium
555mg · 24% DV
Potassium ⭐
390mg · 11% DV
Baked Seeded Whole-Wheat Cheese Vegetable Fritter Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Seeded Whole-Wheat Cheese Vegetable Fritter
To burn the 285 calories in 1 serving (medium) (150 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 Baked Seeded Whole-Wheat Cheese Vegetable Fritter?
Baked Seeded Whole-Wheat Cheese Vegetable Fritter is a baked take on Turkish mücver, a vegetable mixture often made with grated courgette, herbs and egg. Whole-wheat flour helps bind the vegetables, while cheese and seeds add savoury flavour and texture. Unlike the familiar pan-fried version, this one cooks in the oven.
In Turkey, mücver is served warm or at room temperature for breakfast, as a tea-time bite, or as part of a meze spread; yoghurt or cacık makes a natural accompaniment. The vegetables and whole-wheat flour give it some fibre, while cheese contributes protein. Pair it with a fresh salad for a lighter meal, or cut it into small squares to share.
How Nutritious Is Baked Seeded Whole-Wheat Cheese Vegetable Fritter?
Nutrient density
Medium
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 Baked Seeded Whole-Wheat Cheese Vegetable Fritter 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 Baked Seeded Whole-Wheat Cheese Vegetable Fritter Contain Allergens?
Contains these allergens:
Which Diets Is Baked Seeded Whole-Wheat Cheese Vegetable Fritter Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked Seeded Whole-Wheat Cheese Vegetable Fritter Fat Profile
SATURATED
4.65g
MONOUNSATURATED
4.2g
POLYUNSATURATED
3.75g
Omega 6:3 ratio 6.3:1
Above the ideal 4:1 (6.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.