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Fried spinach walnut croquette Calories
Contains walnuts, spinach, and a crisp fried coating.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Fried spinach walnut croquette has 244 calories. It contains 22.8 g of carbs, 6.4 g of protein, 15.1 g of fat and 3.1 g of fiber. Its 168 µg of Vitamin K covers 140% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Fried spinach walnut croquette Nutrition Facts
Selected: 100 g
244
KCAL / 100G
Carbs
22.8g
· 8% DV
Protein
6.4g
· 13% DV
Fat
15.1g
· 19% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 36% · Protein 10% · Fat 54%
Fried spinach walnut croquette nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 244 kcal | |
| Total fat | 15.1 g | 19% |
| Saturated fat | 2.18 g | 11% |
| Trans fat | 0.06 g | |
| Sodium | 410 mg | 18% |
| Total carbohydrate | 22.8 g | 8% |
| Fiber | 3.1 g | 11% |
| Protein | 6.4 g | 13% |
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 Fried spinach walnut croquette?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 70 g | 171 kcal |
| 1 piece (mini) | 35 g | 85 kcal |
| 1 piece (small) | 50 g | 122 kcal |
| 100 g | 100 g | 244 kcal |
| 1 piece (large) | 100 g | 244 kcal |
| 2 piece (medium) | 100 g | 244 kcal |
| 3 piece (medium) | 150 g | 366 kcal |
| 1 serving (large) | 150 g | 366 kcal |
| 1 serving (extra large) | 225 g | 549 kcal |
Calculated from 244 calories per 100 g.
Frequently Asked Questions About Fried spinach walnut croquette
How do you make a fried spinach walnut croquette?
A fried spinach walnut croquette is made by mixing spinach and walnuts with a binder, shaping the mixture, coating it in breadcrumbs, and frying until crisp. Recipes vary: some use béchamel, while others use potato or another binder to hold the filling together.
What is in a fried spinach walnut croquette?
A fried spinach walnut croquette contains spinach and walnuts in a seasoned filling with a crisp outer coating. Depending on the recipe, the filling may use béchamel or potato, while flour, egg, and breadcrumbs are common for shaping and coating.
Why do fried spinach walnut croquettes fall apart while frying?
Fried spinach walnut croquettes often fall apart when the filling is too wet, warm, or loosely coated. Squeeze excess liquid from the spinach, chill the shaped croquettes before frying, and make sure the coating covers them completely so the filling stays enclosed.
Can you bake or air-fry a fried spinach walnut croquette?
Yes, you can bake or air-fry a spinach walnut croquette, though the coating may be less evenly crisp than when deep-fried. Lightly oil the outside and leave space between the croquettes so hot air can circulate around each one.
What sauce goes with fried spinach walnut croquettes?
A lemony yogurt sauce or a simple garlic dip pairs well with fried spinach walnut croquettes. Their crisp coating also works with a bright tomato-based sauce. Serve the sauce on the side rather than pouring it over the croquettes, which can make them soggy.
Can you freeze fried spinach walnut croquettes before frying?
Yes, freeze fried spinach walnut croquettes after shaping and coating but before frying. Arrange them separately on a tray until firm, then transfer them to a sealed container. Cook them from frozen in the oven or air fryer, allowing extra time for the centers to heat.
Do fried spinach walnut croquettes need béchamel?
No, fried spinach walnut croquettes do not have to contain béchamel. Some recipes use it for a soft, creamy filling, while potato or another suitable binder can hold the spinach and walnuts together. The mixture should be firm enough to shape before coating.
How should you reheat fried spinach walnut croquettes?
Reheat fried spinach walnut croquettes in an oven or air fryer to bring back some of their crispness. A microwave warms them quickly but tends to soften the coating. Heat them in a single layer until the centers are hot.
Can you use frozen spinach in fried spinach walnut croquettes?
Yes, frozen spinach works in fried spinach walnut croquettes. Thaw it first, then squeeze out as much liquid as possible before mixing it into the filling. Excess moisture can make the mixture difficult to shape and may cause the croquettes to split during frying.
How long do fried spinach walnut croquettes keep in the fridge?
Store fried spinach walnut croquettes in a covered container in the refrigerator and eat them within a few days. Refrigerate them promptly after serving, then reheat in an oven or air fryer until hot throughout for a crisper coating.
Fried spinach walnut croquette Vitamins & Minerals
Vitamins
Vitamin K
168µg · 140% DV
Vitamin A
190µg · 21% DV
Folate
74µg · 19% DV
Biotin
5.1µg · 17% DV
Minerals
Manganese
0.58mg · 25% DV
Copper
0.2mg · 22% DV
Phosphorus
142mg · 20% DV
Selenium
11µg · 20% DV
Sodium
410mg · 18% DV
Potassium ⭐
278mg · 8% DV
Fried spinach walnut croquette Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fried spinach walnut croquette
To burn the 244 calories in 100 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 Fried spinach walnut croquette?
A Fried spinach walnut croquette is a compact, coated bite filled with spinach and walnuts, then fried until crisp. Croquettes are found in several European food traditions, though this particular combination does not belong to one clearly defined region. Recipes vary, and the filling may be shaped at home or bought ready-made.
Serve one as a snack, starter or side dish; it works well with a fresh salad or a tangy yoghurt dip. The contrast is part of its appeal: a crunchy outside gives way to a softer, savoury centre with the slight bite of walnuts. Spinach and walnuts contribute fibre, while frying makes the croquette relatively rich in fat. For a lighter plate, bake it instead and pair it with plenty of vegetables.
How Nutritious Is Fried spinach walnut croquette?
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 Fried spinach walnut croquette Processed?
NOVA 3
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 Fried spinach walnut croquette Contain Allergens?
Contains these allergens:
Which Diets Is Fried spinach walnut croquette 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
Fried spinach walnut croquette Fat Profile
SATURATED
2.18g
MONOUNSATURATED
6.42g
POLYUNSATURATED
4.21g
Omega 6:3 ratio 9.8:1
Above the ideal 4:1 (9.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.