Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🥒
Oat and sesame zucchini fritter Calories
A vegetable fritter made with zucchini, oats, and sesame; assumed pan-fried.
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oat and sesame zucchini fritter (55 g) has 113 calories. That works out to 205 calories per 100 g. It contains 10.5 g of carbs, 3.6 g of protein, 6.1 g of fat and 1.8 g of fiber. Its 0.1 mg of Copper covers 15% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Oat and sesame zucchini fritter Nutrition Facts
Selected: 1 piece (medium) · 55 g
113
KCAL / 55G
Carbs
10.5g
· 4% DV
Protein
3.6g
· 7% DV
Fat
6.1g
· 8% 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 38% · Protein 13% · Fat 49%
Oat and sesame zucchini fritter nutrition facts table · 1 piece (medium) (55 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 113 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 0.99 g | 5% |
| Trans fat | 0 g | |
| Sodium | 176 mg | 8% |
| Total carbohydrate | 10.5 g | 4% |
| Fiber | 1.8 g | 6% |
| Protein | 3.6 g | 7% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Oat and sesame zucchini fritter?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 55 g | 113 kcal |
| 1 piece (small) | 35 g | 72 kcal |
| 1 piece (large) | 75 g | 154 kcal |
| 100 g | 100 g | 205 kcal |
| 2 piece (medium) | 110 g | 226 kcal |
| 1 serving (large) | 150 g | 308 kcal |
| 3 piece (medium) | 165 g | 338 kcal |
Calculated from 205 calories per 100 g.
Frequently Asked Questions About Oat and sesame zucchini fritter
How do you make oat and sesame zucchini fritters?
To make oat and sesame zucchini fritters, grate the zucchini, squeeze out excess liquid, then mix it with oats, sesame, egg, and seasoning. Spoon portions into a hot pan and cook until browned on both sides, or bake them for a less oily result.
How do you stop oat and sesame zucchini fritters from getting soggy?
Squeeze the grated zucchini firmly before mixing it into oat and sesame zucchini fritters. Excess moisture makes the batter loose and steams the fritters instead of letting them brown; cook them in a hot pan without crowding.
Why do oat and sesame zucchini fritters fall apart?
Oat and sesame zucchini fritters usually fall apart when the mixture is too wet, lacks enough egg to bind it, or is flipped too soon. Let the oats absorb moisture, then wait until the underside is set and browned before turning each fritter.
Can you cook oat and sesame zucchini fritters in an air fryer?
Yes, oat and sesame zucchini fritters can be cooked in an air fryer. Arrange them in a single layer with space between each one and lightly oil the surface; turn them once they hold their shape and begin to brown.
Should you use rolled oats or quick oats for oat and sesame zucchini fritters?
Quick oats or finely processed rolled oats work well in oat and sesame zucchini fritters because they absorb moisture and help hold the batter together. Whole rolled oats can leave a coarser texture, so pulse them briefly if you prefer a more even fritter.
What sauce goes with oat and sesame zucchini fritters?
A cool yogurt sauce, tzatziki, or a lemony herb dip pairs well with oat and sesame zucchini fritters. Their toasted sesame flavor also works with a simple squeeze of lemon; serve them with a crisp salad for a light meal.
Can you freeze oat and sesame zucchini fritters?
Yes, freeze cooked oat and sesame zucchini fritters after they have cooled completely. Freeze them in a single layer first, then transfer them to a sealed container so they do not stick together. Reheat in an oven or pan to restore some crispness.
How should you store and reheat oat and sesame zucchini fritters?
Store cooled oat and sesame zucchini fritters in a sealed container in the refrigerator. Reheat them in a skillet or oven rather than the microwave, which tends to soften their browned exterior.
Can you make oat and sesame zucchini fritters without flour?
Yes, oat and sesame zucchini fritters can be made without wheat flour because the oats help absorb moisture and hold the mixture together. Keep the zucchini well drained; if the batter still seems loose, let it rest so the oats can hydrate.
How do you make oat and sesame zucchini fritters crispy?
For crisp oat and sesame zucchini fritters, remove as much water as possible from the zucchini and avoid overcrowding the pan. Cook each fritter in a thin layer of hot oil, turning it only after the first side has browned.
Oat and sesame zucchini fritter Vitamins & Minerals
Vitamins
Vitamin K
8.25µg · 7% DV
Vitamin A
55µg · 6% DV
B2
0.08mg · 6% DV
B12
0.14µg · 6% DV
Minerals
Copper
0.14mg · 16% DV
Manganese
0.33mg · 14% DV
Phosphorus
80mg · 11% DV
Selenium
4.95µg · 9% DV
Sodium
176mg · 8% DV
Potassium ⭐
154mg · 5% DV
Oat and sesame zucchini fritter Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oat and sesame zucchini fritter
To burn the 113 calories in 1 piece (medium) (55 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 Oat and sesame zucchini fritter?
An oat and sesame zucchini fritter is a Turkish-style take on mücver, made with grated zucchini, oats and sesame, usually bound with egg and seasoned before being shaped into small patties. Pan-frying gives the outside a golden edge while the courgette keeps the middle tender; oats add substance and sesame brings a nutty, toasted note.
In Turkey, mücver is served warm or at room temperature, often with yoghurt as part of a meal or alongside tea. It works as a vegetable-led snack or a light lunch, though frying makes it more filling than its ingredients might suggest. Each 100 g provides 3.3 g of fibre. For a lighter plate, use little oil and pair the fritter with plain yoghurt and a crisp salad.
How Nutritious Is Oat and sesame zucchini fritter?
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 Oat and sesame 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 Oat and sesame zucchini fritter Contain Allergens?
Contains these allergens:
Which Diets Is Oat and sesame zucchini fritter Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Oat and sesame zucchini fritter Fat Profile
SATURATED
0.99g
MONOUNSATURATED
2.26g
POLYUNSATURATED
1.93g
Omega 6:3 ratio 29.3:1
Above the ideal 4:1 (29.3:1).
Compare Oat and sesame zucchini fritter
Foods Similar to Oat and sesame zucchini fritter
Have another question about Oat and sesame zucchini fritter?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.