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Carrot zucchini roll Calories
Light, fiber-rich vegetable roll with vitamin C
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Carrot zucchini roll (80 g) has 22 calories. That works out to 27 calories per 100 g. It contains 4.6 g of carbs, 0.7 g of protein, 0.2 g of fat and 1.4 g of fiber. Its 344 µg of Vitamin A covers 38% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Carrot zucchini roll Nutrition Facts
Selected: 1 piece (medium) · 80 g
22
KCAL / 80G
Carbs
4.6g
· 2% DV
Protein
0.7g
· 1% DV
Fat
0.2g
· 0% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 12% · Fat 8%
Carrot zucchini roll nutrition facts table · 1 piece (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 22 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 4.6 g | 2% |
| Fiber | 1.4 g | 5% |
| Protein | 0.7 g | 1% |
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 Carrot zucchini roll?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 80 g | 22 kcal |
| 1 piece (small) | 40 g | 11 kcal |
| 100 g | 100 g | 27 kcal |
| 1 serving (medium) | 100 g | 27 kcal |
| 1 piece (large) | 120 g | 32 kcal |
| 2 piece (double) | 160 g | 43 kcal |
| 1 serving (large) | 180 g | 49 kcal |
| 3 piece (triple) | 240 g | 65 kcal |
Calculated from 27 calories per 100 g.
Frequently Asked Questions About Carrot zucchini roll
How do you make a Carrot zucchini roll?
To make a Carrot zucchini roll, grate the vegetables, squeeze out excess moisture, and spread them in a thin layer to cook. Let the layer set and cool slightly, add a filling, then roll it gently.
Why does a Carrot zucchini roll crack when rolled?
A Carrot zucchini roll often cracks if its vegetable layer is too dry, too thick, or overcooked. Squeeze out excess liquid before cooking, take the layer off the heat once set, and let it rest briefly before rolling.
What filling goes well in a Carrot zucchini roll?
Hummus, mashed beans, leafy herbs, or sautéed vegetables all work well in a Carrot zucchini roll. Choose a fairly thick filling; a watery one can soften the vegetable layer and make the roll difficult to slice.
Can you make a Carrot zucchini roll ahead of time?
Yes, you can prepare a Carrot zucchini roll ahead of serving. Cook and cool the vegetable layer, fill and roll it, then keep it covered in the refrigerator so it stays firm and is easy to slice.
How should you serve a Carrot zucchini roll?
Serve a Carrot zucchini roll sliced as a light lunch, appetizer, or party snack. A crisp salad or a thick dipping sauce makes a good accompaniment without overwhelming the mild vegetable flavor.
How long does a Carrot zucchini roll last in the fridge?
A Carrot zucchini roll keeps for about 2–3 days in a covered container in the refrigerator. If its filling contains ingredients that spoil quickly, eat it sooner and avoid leaving it at room temperature for long.
Can you freeze a Carrot zucchini roll?
You can freeze a Carrot zucchini roll, but thawing may make the zucchini layer watery and soft. For a better texture, freeze the cooked vegetable layer before filling it, then thaw it in the refrigerator and remove excess moisture.
Can you make a Carrot zucchini roll without squeezing the vegetables?
It is better to squeeze the grated vegetables before making a Carrot zucchini roll. Zucchini releases a lot of liquid as it cooks, and excess moisture can leave the layer too soft to hold its shape.
Can you replace zucchini in a Carrot zucchini roll?
Yes, you can replace some of the zucchini in a Carrot zucchini roll with another grated vegetable, such as potato. Since different vegetables release different amounts of water, squeeze them well and check that the cooked layer holds together.
Is a Carrot zucchini roll a good option for weight loss?
A Carrot zucchini roll can fit into a weight-loss meal as a vegetable-rich, light option, but it does not cause weight loss on its own. Add a filling made with beans or another protein source for a more satisfying meal.
Carrot zucchini roll Vitamins & Minerals
Vitamins
Vitamin A
344µg · 38% DV
Vitamin C
9.2mg · 10% DV
B6
0.1mg · 6% DV
Vitamin K
6µg · 5% DV
Minerals
Potassium ⭐
212mg · 6% DV
Manganese
0.13mg · 6% DV
Copper
0.04mg · 4% DV
Phosphorus
24mg · 3% DV
Sodium
14mg · 1% DV
Carrot zucchini roll Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Carrot zucchini roll
To burn the 22 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 Carrot zucchini roll?
A carrot zucchini roll is a vegetable-based dish made by combining carrot and zucchini, often grated, cooking them into a thin layer and rolling it up. Fillings and seasonings vary, and the name does not point to one established regional recipe.
Its texture is soft and moist, with a mild sweetness from the vegetables. Serve it warm or chilled as a light snack, side dish or part of a buffet; it can also work as a simple lunch with a salad. At 27 calories per 100 g, it is a light choice, with some fibre from the vegetables. For a more substantial meal, pair a slice with beans, eggs or another protein-rich accompaniment.
How Nutritious Is Carrot zucchini roll?
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 Carrot zucchini roll 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 Carrot zucchini roll Contain Allergens?
No known major allergens
Which Diets Is Carrot zucchini roll Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Carrot zucchini roll Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.