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Baked zucchini, carrot and leek fritter Calories
Vegetable-rich oven-baked fritter
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked zucchini, carrot and leek fritter (80 g) has 87 calories. That works out to 109 calories per 100 g. It contains 10.1 g of carbs, 3.6 g of protein, 3.8 g of fat and 1.7 g of fiber. Its 164 µg of Vitamin A covers 18% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Baked zucchini, carrot and leek fritter Nutrition Facts
Selected: 1 piece (medium) · 80 g
87
KCAL / 80G
Carbs
10.1g
· 4% DV
Protein
3.6g
· 7% DV
Fat
3.8g
· 5% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 45% · Protein 16% · Fat 39%
Baked zucchini, carrot and leek fritter nutrition facts table · 1 piece (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 87 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0.01 g | |
| Sodium | 188 mg | 8% |
| Total carbohydrate | 10.1 g | 4% |
| Fiber | 1.7 g | 6% |
| Protein | 3.6 g | 7% |
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 zucchini, carrot and leek fritter?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 80 g | 87 kcal |
| 1 piece (small) | 45 g | 49 kcal |
| 100 g | 100 g | 109 kcal |
| 1 piece (large) | 120 g | 131 kcal |
| 1 serving (medium) | 150 g | 164 kcal |
| 2 piece (double) | 160 g | 174 kcal |
| 3 piece (triple) | 240 g | 262 kcal |
| 1 serving (large) | 250 g | 273 kcal |
Calculated from 109 calories per 100 g.
Frequently Asked Questions About Baked zucchini, carrot and leek fritter
How do you make a baked zucchini, carrot and leek fritter?
Mix grated zucchini and carrot with finely sliced leek, egg, flour and seasoning, then bake the mixture in a shallow, even layer. Squeeze excess liquid from the zucchini first so the fritter sets rather than turning wet in the middle.
Should you squeeze the zucchini for a baked zucchini, carrot and leek fritter?
Yes, squeeze out the zucchini’s excess water after grating it. Too much moisture can leave the baked zucchini, carrot and leek fritter soft and difficult to hold together. A clean tea towel or your hands works well; add flour only if the mixture still seems loose.
Why does a baked zucchini, carrot and leek fritter fall apart?
A baked zucchini, carrot and leek fritter usually falls apart when the vegetables release too much water or the egg and flour are not evenly mixed through. Drain the zucchini well, slice the leek finely, and let the cooked fritter rest briefly before cutting or serving.
What can you use instead of leek in a baked zucchini, carrot and leek fritter?
Finely sliced spring onions make a good leek substitute in a baked zucchini, carrot and leek fritter, though their flavor is sharper. Use a similar amount and mix them in raw. Chopped chives can also work if you want a milder onion flavor.
How do you make a baked zucchini, carrot and leek fritter crisp around the edges?
Spread the mixture in a thin, even layer on a preheated, lightly oiled baking tray. A thick layer traps steam and stays soft, while exposed edges brown better. Avoid crowding individual fritters if you shape the mixture into separate portions.
What should you serve with a baked zucchini, carrot and leek fritter?
Serve a baked zucchini, carrot and leek fritter with garlicky yogurt, a crisp green salad, or both. For a more filling meal, pair it with soup or a grain side; smaller pieces also work well as part of a brunch spread.
Can you make a baked zucchini, carrot and leek fritter mixture ahead of time?
It is better to prepare the vegetables ahead but mix the batter shortly before baking. Grated zucchini and leek release liquid as they sit, which can make the baked zucchini, carrot and leek fritter soggy or harder to bind.
How long does a baked zucchini, carrot and leek fritter keep in the fridge?
A baked zucchini, carrot and leek fritter keeps for a few days in a covered container in the refrigerator. Let it cool completely before storing to avoid trapped steam, and reheat only the portion you plan to eat.
Can you freeze a baked zucchini, carrot and leek fritter?
Yes, you can freeze a baked zucchini, carrot and leek fritter once it has cooled completely. Freeze the pieces separately before packing them together to prevent sticking. Reheat them in the oven after thawing for a firmer texture.
Is a baked zucchini, carrot and leek fritter served hot or cold?
A baked zucchini, carrot and leek fritter can be served hot, warm, or cold. It is especially easy to pack for lunch once cooled, while serving it warm with yogurt brings out the savory flavor of the leek.
Baked zucchini, carrot and leek fritter Vitamins & Minerals
Vitamins
Vitamin A
164µg · 18% DV
Vitamin K
12.4µg · 10% DV
B6
0.15mg · 9% DV
Biotin
2.48µg · 8% DV
Minerals
Selenium
8.16µg · 15% DV
Phosphorus
66mg · 9% DV
Sodium
188mg · 8% DV
Copper
0.07mg · 8% DV
Potassium ⭐
190mg · 6% DV
Baked zucchini, carrot and leek fritter Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked zucchini, carrot and leek fritter
To burn the 87 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 zucchini, carrot and leek fritter?
Baked zucchini, carrot and leek fritter is an oven-cooked take on mücver, a Turkish dish made by mixing grated vegetables with egg, flour and often fresh herbs. It has a tender centre, lightly browned edges and a mild sweetness from the vegetables, balanced by the savoury leek. Baking gives it a less oily finish than pan-fried versions.
In Turkey, it is served warm or at room temperature, often with yogurt as a light meal, side dish or snack. It also works well for breakfast or alongside tea. The vegetables bring fibre, while egg and flour make it more substantial; it provides 109 kcal per 100 g. Pair it with plain yogurt and a crisp salad for an easy, balanced plate.
How Nutritious Is Baked zucchini, carrot and leek fritter?
Nutrient density
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.
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 zucchini, carrot and leek 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 zucchini, carrot and leek fritter Contain Allergens?
Contains these allergens:
Which Diets Is Baked zucchini, carrot and leek 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 zucchini, carrot and leek fritter Fat Profile
SATURATED
0.84g
MONOUNSATURATED
1.64g
POLYUNSATURATED
0.8g
Omega 6:3 ratio 25:1
Above the ideal 4:1 (25:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.