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Baked vegetable mücver (whole wheat) Calories
Baked with zucchini and other vegetables, egg, and whole-wheat flour; nutrition varies with the recipe and amount of oil.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked vegetable mücver (whole wheat) (80 g) has 113 calories. That works out to 141 calories per 100 g. It contains 13.6 g of carbs, 5.2 g of protein, 4 g of fat and 2.4 g of fiber. Its 0.3 mg of Manganese covers 15% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Baked vegetable mücver (whole wheat) Nutrition Facts
Selected: 1 piece (medium) · 80 g
113
KCAL / 80G
Carbs
13.6g
· 5% DV
Protein
5.2g
· 10% DV
Fat
4g
· 5% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 19% · Fat 32%
Baked vegetable mücver (whole wheat) nutrition facts table · 1 piece (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 113 kcal | |
| Total fat | 4 g | 5% |
| Saturated fat | 0.88 g | 4% |
| Trans fat | 0.02 g | |
| Sodium | 184 mg | 8% |
| Total carbohydrate | 13.6 g | 5% |
| Fiber | 2.4 g | 9% |
| Protein | 5.2 g | 10% |
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 Medium Baked vegetable mücver (whole wheat)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 80 g | 113 kcal |
| 1 ounce (medium) | 28.4 g | 40 kcal |
| 1 piece (small) | 50 g | 71 kcal |
| 100 g | 100 g | 141 kcal |
| 1 piece (large) | 120 g | 169 kcal |
| 1 serving (medium) | 150 g | 212 kcal |
| 2 piece (medium) | 160 g | 226 kcal |
| 1 cup (chopped) | 160 g | 226 kcal |
| 1 serving (large) | 220 g | 310 kcal |
Calculated from 141 calories per 100 g.
Frequently Asked Questions About Baked vegetable mücver (whole wheat)
How do you make baked vegetable mücver (whole wheat)?
To make baked vegetable mücver, squeeze excess liquid from grated zucchini and mix it with the other vegetables, egg, whole-wheat flour, and seasonings. Spread the mixture on a prepared baking tray or shape it into patties, then bake until set and browned.
How do you stop baked vegetable mücver (whole wheat) from falling apart?
Squeeze the grated zucchini very thoroughly and make sure the egg and whole-wheat flour are evenly mixed through the vegetables. If the mixture still looks loose, add a little flour at a time. Let the mücver rest briefly after baking before lifting it from the tray.
Can you bake vegetable mücver (whole wheat) instead of frying it?
Yes, baked vegetable mücver is made in the oven rather than a pan of hot oil. Arrange the mixture on a lined tray and lightly oil the surface if you want more browning. Baking uses less added oil than deep-frying, though recipes vary.
Why is my baked vegetable mücver (whole wheat) soggy?
Baked vegetable mücver is often soggy because zucchini and other vegetables release too much water into the mixture. Squeeze grated vegetables well before adding the egg and flour, and avoid piling the mixture too thickly on the tray so moisture can escape as it bakes.
What vegetables go in baked vegetable mücver (whole wheat)?
Zucchini is the usual base for baked vegetable mücver, with vegetables such as carrots, scallions, or spinach added for variation. Grate or chop them finely so the mixture holds together. Drain watery vegetables well before mixing them with the egg and flour.
What is the difference between baked vegetable mücver (whole wheat) and fried mücver?
Baked vegetable mücver cooks as a tray bake or oven-baked patties, while fried mücver is cooked in hot oil in a pan. The baked version generally needs less added oil and has a softer, more even texture rather than a crisp fried crust.
What do you serve with baked vegetable mücver (whole wheat)?
Baked vegetable mücver is commonly served with plain or garlic yogurt, and it pairs well with a fresh salad. Serve it warm or at room temperature as a light meal, side dish, or part of a mezze-style spread.
Can you make baked vegetable mücver (whole wheat) ahead of time?
Yes, bake the vegetable mücver ahead, let it cool, and refrigerate it in a covered container. Reheat portions in the oven or a skillet before serving. It is better to store the cooked mücver than to leave the raw vegetable mixture sitting, since it can release water.
Can baked vegetable mücver (whole wheat) be frozen?
Yes, baked vegetable mücver can be frozen after it has cooled completely. Freeze the pieces in a single layer first, then transfer them to a sealed freezer container. Reheat from thawed in the oven to help the outside regain some firmness.
Can you make baked vegetable mücver (whole wheat) without zucchini?
Yes, you can make baked vegetable mücver with other grated vegetables, such as carrot or a mixture of spinach and scallions. Zucchini provides moisture and bulk, so adjust the flour gradually and make sure the alternative vegetables are not overly wet.
Baked vegetable mücver (whole wheat) Vitamins & Minerals
Vitamins
Vitamin K
14.4µg · 12% DV
B2
0.14mg · 11% DV
Biotin
3.2µg · 11% DV
Vitamin A
88µg · 10% DV
Minerals
Manganese
0.34mg · 15% DV
Phosphorus
84mg · 12% DV
Selenium
6.4µg · 12% DV
Copper
0.1mg · 11% DV
Sodium
184mg · 8% DV
Potassium ⭐
208mg · 6% DV
Baked vegetable mücver (whole wheat) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked vegetable mücver (whole wheat)
To burn the 113 calories in 1 piece (medium) (80 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 vegetable mücver (whole wheat)?
Baked vegetable mücver (whole wheat) is a Turkish home-style take on mücver, made by binding grated zucchini and other vegetables with egg and whole-wheat flour, then baking the mixture. Herbs such as dill or parsley are common, though recipes vary. Baking gives it a different, often less oily finish than the familiar pan-fried version.
Serve it warm or at room temperature, with yogurt as a dip or alongside a simple meal; it also works well cut into small pieces for a shared table. The texture is tender inside, with lightly browned edges, and the vegetables and whole-grain flour contribute fibre. A 100 g portion has 3 g of fibre. For a lighter plate, keep added oil modest and pair it with plain yogurt or a crisp salad.
How Nutritious Is Baked vegetable mücver (whole wheat)?
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 vegetable mücver (whole wheat) 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 vegetable mücver (whole wheat) Contain Allergens?
Contains these allergens:
Which Diets Is Baked vegetable mücver (whole wheat) 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 vegetable mücver (whole wheat) Fat Profile
SATURATED
0.88g
MONOUNSATURATED
1.68g
POLYUNSATURATED
0.8g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.