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Low-Oil, Low-Flour Baked Zucchini Fritter Calories
Vegetable-forward baked fritter with modest protein and low oil
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Low-Oil, Low-Flour Baked Zucchini Fritter (120 g) has 103 calories. That works out to 86 calories per 100 g. It contains 9.7 g of carbs, 5.8 g of protein, 4.9 g of fat and 1.8 g of fiber. Its 12.2 µg of Selenium covers 22% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Low-Oil, Low-Flour Baked Zucchini Fritter Nutrition Facts
Selected: 2 piece (medium) · 120 g
103
KCAL / 120G
Carbs
9.7g
· 4% DV
Protein
5.8g
· 12% DV
Fat
4.9g
· 6% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 22% · Fat 41%
Low-Oil, Low-Flour Baked Zucchini Fritter nutrition facts table · 2 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 103 kcal | |
| Total fat | 4.9 g | 6% |
| Saturated fat | 1 g | 5% |
| Trans fat | 0 g | |
| Sodium | 258 mg | 11% |
| Total carbohydrate | 9.7 g | 4% |
| Fiber | 1.8 g | 6% |
| Protein | 5.8 g | 12% |
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 Low-Oil, Low-Flour Baked Zucchini Fritter?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 60 g | 52 kcal |
| 1 piece (small) | 45 g | 39 kcal |
| 1 piece (large) | 85 g | 73 kcal |
| 100 g | 100 g | 86 kcal |
| 2 piece (medium) | 120 g | 103 kcal |
| 1 cup (shredded) | 140 g | 120 kcal |
| 1 serving (medium) | 150 g | 129 kcal |
| 3 piece (medium) | 180 g | 155 kcal |
| 1 serving (large) | 220 g | 189 kcal |
Calculated from 86 calories per 100 g.
Frequently Asked Questions About Low-Oil, Low-Flour Baked Zucchini Fritter
How do you make low-oil, low-flour baked zucchini fritters?
To make low-oil, low-flour baked zucchini fritters, grate the zucchini and squeeze out as much liquid as possible. Mix it with egg, a little flour and herbs, spread the mixture on a lined tray, and bake until set and golden.
Why do low-oil, low-flour baked zucchini fritters turn soggy?
Low-oil, low-flour baked zucchini fritters usually turn soggy because the grated zucchini releases too much water. Squeeze it thoroughly before mixing, and avoid piling the mixture thickly on the tray so moisture can escape as it bakes.
How do you make low-oil, low-flour baked zucchini fritters crispy?
For crispier low-oil, low-flour baked zucchini fritters, remove as much moisture from the zucchini as you can and spread the mixture in a thin layer. Bake on a preheated tray with space between portions rather than crowding them together.
What ingredients go in low-oil, low-flour baked zucchini fritters?
Low-oil, low-flour baked zucchini fritters are usually made with grated zucchini, egg and a small amount of flour. Dill, scallions and black pepper are common additions; cheese is optional, but taste the mixture before adding salt.
What is the difference between baked and fried zucchini fritters?
Low-oil, low-flour baked zucchini fritters cook on a tray instead of in a pan of oil, so they generally need less added oil. Fried fritters tend to have a crisper, oilier exterior, while baked ones depend especially on well-drained zucchini.
What do you serve with low-oil, low-flour baked zucchini fritters?
Low-oil, low-flour baked zucchini fritters pair well with plain or garlic yogurt, a fresh salad, or soup. For a fuller meal, serve them with a grain or beans; as a snack, yogurt dip is an easy accompaniment.
Can you make low-oil, low-flour baked zucchini fritters ahead of time?
Yes, you can make low-oil, low-flour baked zucchini fritters ahead and refrigerate them once they have cooled. Reheat them in the oven or a pan to revive the outside; a microwave is quicker but can make them softer.
Can you freeze low-oil, low-flour baked zucchini fritters?
Yes, low-oil, low-flour baked zucchini fritters can be frozen after cooling. Freeze the portions separately before packing them together to prevent sticking; thaw and reheat in the oven, keeping in mind that the texture may be softer.
Can you use a substitute for flour in low-oil, low-flour baked zucchini fritters?
Yes, you can replace the flour in low-oil, low-flour baked zucchini fritters with oat flour or cornmeal. Add it gradually because different substitutes absorb moisture differently, and make sure the squeezed zucchini mixture holds together before baking.
Are low-oil, low-flour baked zucchini fritters a healthy meal?
Low-oil, low-flour baked zucchini fritters can be part of a balanced meal, especially when served with yogurt and a salad. Baking keeps them lighter than deep-fried fritters, but adding cheese or serving them with rich sauces changes the overall meal.
Low-Oil, Low-Flour Baked Zucchini Fritter Vitamins & Minerals
Vitamins
B2
0.19mg · 15% DV
Vitamin C
12.24mg · 14% DV
B12
0.32µg · 13% DV
Biotin
3.72µg · 12% DV
Minerals
Selenium
12µg · 22% DV
Phosphorus
103mg · 15% DV
Copper
0.11mg · 12% DV
Sodium
258mg · 11% DV
Potassium ⭐
252mg · 7% DV
Low-Oil, Low-Flour Baked Zucchini Fritter Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-Oil, Low-Flour Baked Zucchini Fritter
To burn the 103 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 Low-Oil, Low-Flour Baked Zucchini Fritter?
Low-Oil, Low-Flour Baked Zucchini Fritter is a baked take on Turkish mücver, made with grated zucchini, egg, a little flour and often herbs such as dill or spring onion. Some home recipes include cheese, while the oven method uses less oil than pan-frying.
In Turkey, mücver is served warm or cold as a meze, a light meal or a side, often with yogurt. This version is vegetable-forward and relatively light; it provides 4.8 g of protein per 100 g. Squeeze excess liquid from the grated zucchini before mixing so the fritters hold together, and serve with plain or garlicky yogurt.
How Nutritious Is Low-Oil, Low-Flour Baked 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 Low-Oil, Low-Flour Baked 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 Low-Oil, Low-Flour Baked Zucchini Fritter Contain Allergens?
Contains these allergens:
Which Diets Is Low-Oil, Low-Flour Baked Zucchini Fritter 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, Low-Flour Baked Zucchini Fritter Fat Profile
SATURATED
1g
MONOUNSATURATED
2.46g
POLYUNSATURATED
0.95g
Omega 6:3 ratio 17.2:1
Above the ideal 4:1 (17.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.