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Low-Oil Air Fryer Croquettes Calories
Crispy potato croquettes made with less oil
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
4 piece (medium) of Low-Oil Air Fryer Croquettes (120 g) has 206 calories. That works out to 172 calories per 100 g. It contains 32.5 g of carbs, 4.6 g of protein, 6.5 g of fat and 2.8 g of fiber. Its 0.3 mg of B6 covers 16% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Low-Oil Air Fryer Croquettes Nutrition Facts
Selected: 4 piece (medium) · 120 g
206
KCAL / 120G
Carbs
32.5g
· 12% DV
Protein
4.6g
· 9% DV
Fat
6.5g
· 8% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 9% · Fat 28%
Low-Oil Air Fryer Croquettes nutrition facts table · 4 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 206 kcal | |
| Total fat | 6.5 g | 8% |
| Saturated fat | 1.26 g | 6% |
| Trans fat | 0.01 g | |
| Sodium | 438 mg | 19% |
| Total carbohydrate | 32.5 g | 12% |
| Fiber | 2.8 g | 10% |
| Protein | 4.6 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 4 Pieces of Low-Oil Air Fryer Croquettes?
| Serving | Amount | Calories |
|---|---|---|
| 4 piece (medium) | 120 g | 206 kcal |
| 2 piece (mini) | 45 g | 77 kcal |
| 3 piece (small) | 75 g | 129 kcal |
| 100 g | 100 g | 172 kcal |
| 1 cup (medium) | 130 g | 224 kcal |
| 1 serving (medium) | 150 g | 258 kcal |
| 6 piece (large) | 180 g | 310 kcal |
| 1 serving (large) | 225 g | 387 kcal |
| 8 piece (extra large) | 240 g | 413 kcal |
Calculated from 172 calories per 100 g.
Frequently Asked Questions About Low-Oil Air Fryer Croquettes
Can you cook frozen Low-Oil Air Fryer Croquettes without thawing them?
Yes, cook Low-Oil Air Fryer Croquettes straight from frozen; thawing can make their coating soggy and the croquettes more likely to break. Arrange them in one layer and follow the package directions for the best result.
How do you make Low-Oil Air Fryer Croquettes at home?
Make Low-Oil Air Fryer Croquettes by seasoning mashed cooked potatoes, shaping them, then coating them in flour, beaten egg, and breadcrumbs. Air-fry in a single layer until golden and hot in the centre.
Why are Low-Oil Air Fryer Croquettes not crispy?
Low-Oil Air Fryer Croquettes often turn out soft when the basket is crowded, the appliance is not preheated, or the croquettes are still damp. Leave space between them so hot air can crisp the coating.
Do Low-Oil Air Fryer Croquettes need oil sprayed on them?
No, you can cook Low-Oil Air Fryer Croquettes without adding oil. A light spray can help the coating brown more evenly, but too much oil may make the surface greasy rather than crisp.
Should you turn Low-Oil Air Fryer Croquettes while they cook?
Yes, turning Low-Oil Air Fryer Croquettes halfway through helps them brown evenly on both sides. If they feel delicate, gently shake the basket instead of using tongs so the coating is less likely to crack.
What temperature and cooking time work for Low-Oil Air Fryer Croquettes?
Low-Oil Air Fryer Croquettes usually cook at about 200°C (400°F) for 10–15 minutes. Check that they are golden and hot inside, since cooking time varies with the appliance and the size of the croquettes.
What are Low-Oil Air Fryer Croquettes made of?
Low-Oil Air Fryer Croquettes are potato croquettes: mashed potato is shaped and typically coated with flour, egg, and breadcrumbs before cooking. Seasonings vary, but the crisp outer coating and soft potato centre are characteristic.
What sauce goes well with Low-Oil Air Fryer Croquettes?
Low-Oil Air Fryer Croquettes pair well with ketchup, mayonnaise, or garlic aioli. For a brighter contrast to the crisp potato coating, serve them with a lemony yogurt dip or a tangy mustard sauce.
How should you store and reheat leftover Low-Oil Air Fryer Croquettes?
Store leftover Low-Oil Air Fryer Croquettes in a covered container in the refrigerator once cooled, and eat them within a few days. Reheat them in the air fryer to bring back some crispness; a microwave tends to soften the coating.
What can you serve with Low-Oil Air Fryer Croquettes for a meal?
Serve Low-Oil Air Fryer Croquettes with a crisp salad or roasted vegetables, plus a protein such as grilled chicken, fish, or beans. Their soft potato centre makes them a natural side for a simple main dish.
Low-Oil Air Fryer Croquettes Vitamins & Minerals
Vitamins
B6
0.26mg · 15% DV
B1
0.14mg · 12% DV
B3
1.92mg · 12% DV
Vitamin C
8.64mg · 10% DV
Minerals
Sodium
438mg · 19% DV
Copper
0.14mg · 16% DV
Phosphorus
107mg · 15% DV
Selenium
8.16µg · 15% DV
Potassium ⭐
449mg · 13% DV
Low-Oil Air Fryer Croquettes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-Oil Air Fryer Croquettes
To burn the 206 calories in 4 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 Low-Oil Air Fryer Croquettes?
Low-oil air fryer croquettes are usually made from mashed potato shaped into small pieces, coated and cooked in hot circulating air with little oil. The method gives them a crisp, golden outside and a soft centre without deep-frying. Potato croquettes are popular in several European cuisines, and the air-fryer version is a convenient home adaptation.
Serve them as a side, a snack or part of a casual meal, with ketchup, mayonnaise or a simple dip. They are mainly a source of carbohydrates, with a little protein and fibre; a 100 g portion has 172 calories. Pair them with a fresh salad or vegetables for a more balanced plate.
How Nutritious Is Low-Oil Air Fryer Croquettes?
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 Low-Oil Air Fryer Croquettes 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 Low-Oil Air Fryer Croquettes Contain Allergens?
Contains these allergens:
Which Diets Is Low-Oil Air Fryer Croquettes 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
Low-Oil Air Fryer Croquettes Fat Profile
SATURATED
1.26g
MONOUNSATURATED
2.82g
POLYUNSATURATED
1.68g
Omega 6:3 ratio 31.6:1
Above the ideal 4:1 (31.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.