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Flourless Broccoli Fritters Calories
Flourless broccoli fritters, typically bound with egg and sometimes cheese, then pan-fried.
CALORIES · 100 G
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Flourless Broccoli Fritters (50 g) has 90 calories. That works out to 180 calories per 100 g. It contains 3.5 g of carbs, 4.5 g of protein, 6.5 g of fat and 1.3 g of fiber. Its 27.5 µg of Vitamin K covers 23% of the Daily Value. Under the NOVA system it is classified as "Minimally Processed".
Flourless Broccoli Fritters Nutrition Facts
Selected: 1 piece (medium) · 50 g
90
KCAL / 50G
Carbs
3.5g
· 1% DV
Protein
4.5g
· 9% DV
Fat
6.5g
· 8% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 20% · Fat 65%
Flourless Broccoli Fritters nutrition facts table · 1 piece (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 90 kcal | |
| Total fat | 6.5 g | 8% |
| Saturated fat | 1.9 g | 10% |
| Trans fat | 0.05 g | |
| Sodium | 150 mg | 7% |
| Total carbohydrate | 3.5 g | 1% |
| Fiber | 1.3 g | 5% |
| Protein | 4.5 g | 9% |
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 Flourless Broccoli Fritters?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 50 g | 90 kcal |
| 1 piece (small) | 35 g | 63 kcal |
| 1 piece (large) | 75 g | 135 kcal |
| 100 g | 100 g | 180 kcal |
| 2 piece (medium) | 100 g | 180 kcal |
| 1 serving (medium) | 120 g | 216 kcal |
| 1 cup (chopped) | 140 g | 252 kcal |
| 3 piece (medium) | 150 g | 270 kcal |
| 1 serving (large) | 180 g | 324 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Flourless Broccoli Fritters
How do you make flourless broccoli fritters?
To make flourless broccoli fritters, cook the broccoli until tender, drain it very well, and chop it finely. Mix it with eggs and any desired cheese, shape into small patties, then pan-fry until browned and set.
Do you cook broccoli before making flourless broccoli fritters?
Yes, cook the broccoli before mixing flourless broccoli fritter batter. Steaming or briefly boiling softens it enough to bind, while thorough draining prevents excess moisture from making the fritters loose.
Can you make flourless broccoli fritters with frozen broccoli?
Yes, frozen broccoli works in flourless broccoli fritters. Thaw it completely, cook it if needed until tender, and squeeze out as much water as possible before chopping and mixing it with the eggs.
Can you use broccoli stems in flourless broccoli fritters?
Yes, peeled broccoli stems can go into flourless broccoli fritters. Chop or grate them finely and cook them until tender first, since thick raw stems stay firm and can make the fritters harder to shape.
Can flourless broccoli fritters be baked instead of fried?
Yes, flourless broccoli fritters can be baked instead of pan-fried. Arrange small portions on a lined baking tray, lightly oil the tops, and bake until firm and golden, turning them once if needed.
Why are my flourless broccoli fritters soggy?
Flourless broccoli fritters are often soggy because cooked broccoli holds excess water or the patties are crowded while cooking. Drain and squeeze the broccoli thoroughly, then leave space between fritters so moisture can escape.
What sauce goes well with flourless broccoli fritters?
A yogurt-based sauce pairs well with flourless broccoli fritters, especially one flavored with lemon, garlic, or herbs. Sour cream or a simple tomato salsa also works if you prefer a tangier dip.
How do you keep flourless broccoli fritters from sticking to the pan?
Use a well-heated nonstick or seasoned pan with a thin layer of oil to keep flourless broccoli fritters from sticking. Let each fritter form a browned crust before turning it, rather than moving it too soon.
How long do flourless broccoli fritters last in the fridge?
Cooked flourless broccoli fritters keep for about 3–4 days in a covered container in the refrigerator. Cool them before storing, and reheat until hot throughout in a skillet or oven for the best texture.
Can you freeze flourless broccoli fritters?
Yes, cooked flourless broccoli fritters freeze well. Cool them completely, freeze in a single layer, then transfer them to a sealed container; reheat from thawed or frozen in an oven until hot.
Flourless Broccoli Fritters Vitamins & Minerals
Vitamins
Vitamin K
27.5µg · 23% DV
Vitamin C
16mg · 18% DV
B12
0.2µg · 8% DV
B2
0.1mg · 8% DV
Minerals
Phosphorus
75mg · 11% DV
Selenium
4.5µg · 8% DV
Sodium
150mg · 7% DV
Calcium
50mg · 5% DV
Potassium ⭐
140mg · 4% DV
How to Burn Off Flourless Broccoli Fritters
To burn the 90 calories in 1 piece (medium) (50 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 Flourless Broccoli Fritters?
Flourless broccoli fritters are a home-style take on mücver, the Turkish tradition of turning grated or chopped vegetables into savoury pan-fried patties. In this version, broccoli is combined with egg and sometimes cheese; leaving out flour makes the mixture softer and less starchy than many fritters.
They are lightly crisp outside and tender within, and can be served warm as a snack, a side dish or part of a light meal. In Turkey, they are often paired with yogurt or salad; elsewhere, they also work well alongside a simple soup or in a lunch plate. Broccoli brings fibre and the egg adds protein, while pan-frying contributes much of the fat. Use a non-stick pan and just enough oil for a lighter result.
How Nutritious Is Flourless Broccoli Fritters?
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 Flourless Broccoli Fritters 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 Flourless Broccoli Fritters Contain Allergens?
Contains these allergens:
Which Diets Is Flourless Broccoli Fritters Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Flourless Broccoli Fritters Fat Profile
SATURATED
1.9g
MONOUNSATURATED
2.55g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 17.5:1
Above the ideal 4:1 (17.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.