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High-protein zucchini fritter Calories
Protein-rich vegetable fritter
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of High-protein zucchini fritter (120 g) has 186 calories. That works out to 155 calories per 100 g. It contains 8.9 g of carbs, 17 g of protein, 9.7 g of fat and 1.6 g of fiber. Its 22.1 µg of Selenium covers 40% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
High-protein zucchini fritter Nutrition Facts
Selected: 2 piece (medium) · 120 g
186
KCAL / 120G
Carbs
8.9g
· 3% DV
Protein
17g
· 34% DV
Fat
9.7g
· 12% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 19% · Protein 36% · Fat 45%
High-protein zucchini fritter nutrition facts table · 2 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 186 kcal | |
| Total fat | 9.7 g | 12% |
| Saturated fat | 2.95 g | 15% |
| Trans fat | 0.04 g | |
| Sodium | 396 mg | 17% |
| Total carbohydrate | 8.9 g | 3% |
| Fiber | 1.6 g | 6% |
| Protein | 17 g | 34% |
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 High-protein zucchini fritter?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 60 g | 93 kcal |
| 1 piece (small) | 45 g | 70 kcal |
| 1 piece (jumbo) | 90 g | 140 kcal |
| 100 g | 100 g | 155 kcal |
| 2 piece (medium) | 120 g | 186 kcal |
| 1 serving (medium) | 150 g | 233 kcal |
| 3 piece (large) | 180 g | 279 kcal |
| 1 serving (large) | 225 g | 349 kcal |
Calculated from 155 calories per 100 g.
Frequently Asked Questions About High-protein zucchini fritter
How do you make high-protein zucchini fritters?
High-protein zucchini fritters are made by combining grated zucchini with eggs and a protein-rich ingredient such as cottage cheese or another cheese. Squeeze excess liquid from the zucchini, shape the mixture into portions, then bake or pan-cook until set and browned.
How do you keep high-protein zucchini fritters crispy?
To keep high-protein zucchini fritters crisp, squeeze the grated zucchini very dry and cook the fritters in a single layer. Crowding the pan traps steam, while a hot oven or pan helps the outside brown rather than turn soft.
Can you make high-protein zucchini fritters without flour?
Yes, high-protein zucchini fritters can be made without flour if the eggs and cheese in the mixture hold them together. Drain the zucchini thoroughly and cook a small test fritter first; if it falls apart, add a little of the recipe’s usual binder.
Why do high-protein zucchini fritters fall apart?
High-protein zucchini fritters usually fall apart because the zucchini is too wet or the mixture has not set before turning. Squeeze out the liquid, make manageable portions, and let each side cook until firm before flipping.
Can you bake high-protein zucchini fritters instead of frying them?
Yes, you can bake high-protein zucchini fritters instead of frying them. Arrange portions on a lined baking tray with space between them, and make sure the zucchini is well drained so the fritters hold their shape and brown.
What can you serve with high-protein zucchini fritters?
High-protein zucchini fritters go well with a yogurt or garlic-yogurt dip, a fresh salad, or sliced tomatoes. For a fuller meal, serve them alongside grains or roasted vegetables; the mild zucchini pairs easily with fresh herbs and tangy sauces.
Can you freeze high-protein zucchini fritters?
Yes, cooked high-protein zucchini fritters can be frozen. Cool them completely, separate the pieces with baking paper, and store them in an airtight freezer-safe container; reheat from thawed in an oven or pan to restore some crispness.
How long do high-protein zucchini fritters last in the fridge?
High-protein zucchini fritters keep for about three days in a covered container in the refrigerator. Let them cool before storing, and reheat only the portion you plan to eat so the remaining fritters are not repeatedly warmed.
What cheese works best in high-protein zucchini fritters?
Cottage cheese, feta, and other firm or well-drained cheeses can work in high-protein zucchini fritters. A wetter cheese may loosen the mixture, so drain it first and adjust the binder if the fritter mixture does not hold its shape.
Can you reheat high-protein zucchini fritters?
Yes, high-protein zucchini fritters reheat well in an oven, toaster oven, or skillet. These methods help them regain a browned exterior; microwaving is convenient but tends to make the fritters softer.
High-protein zucchini fritter Vitamins & Minerals
Vitamins
B12
0.74µg · 31% DV
B2
0.32mg · 25% DV
Biotin
6.12µg · 20% DV
B5
0.68mg · 14% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
246mg · 35% DV
Calcium
175mg · 18% DV
Sodium
396mg · 17% DV
Potassium ⭐
305mg · 9% DV
High-protein zucchini fritter Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off High-protein zucchini fritter
To burn the 186 calories in 2 piece (medium) (120 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 High-protein zucchini fritter?
A high-protein zucchini fritter is a protein-focused take on Turkish mücver: grated zucchini is mixed into a fritter batter and cooked in small rounds or patties. Eggs and other protein-rich ingredients help bind and enrich the mixture, while herbs and seasoning add freshness. Depending on the recipe, the fritters may be pan-cooked or baked.
They have a tender centre and a lightly browned outside, and work as a main, side dish or savoury snack. In Turkey, mücver is often served with yogurt; elsewhere, try it with a salad or a simple dip. Despite its vegetable base, this version is a substantial source of protein, with 14.2 g per 100 g. Baking instead of pan-frying makes for a lighter serving.
How Nutritious Is High-protein zucchini 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 High-protein zucchini 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 High-protein zucchini fritter Contain Allergens?
Contains these allergens:
Which Diets Is High-protein zucchini fritter 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
High-protein zucchini fritter Fat Profile
SATURATED
2.95g
MONOUNSATURATED
4.06g
POLYUNSATURATED
1.82g
Omega 6:3 ratio 12.8:1
Above the ideal 4:1 (12.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.