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Potato croquette Calories
Fried mashed potato, crispy coating
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Potato croquette (90 g) has 144 calories. That works out to 160 calories per 100 g. It contains 19.8 g of carbs, 2.3 g of protein, 6.3 g of fat and 1.9 g of fiber. Its 0.2 mg of B6 covers 10% of the Daily Value. Its glycemic index is 75 (high), so it raises blood sugar quickly.
Potato croquette Nutrition Facts
Selected: 3 piece (medium) · 90 g
144
KCAL / 90G
Carbs
19.8g
· 7% DV
Protein
2.3g
· 5% DV
Fat
6.3g
· 8% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 6% · Fat 39%
Potato croquette nutrition facts table · 3 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 6.3 g | 8% |
| Saturated fat | 1.62 g | 8% |
| Trans fat | 0.07 g | |
| Sodium | 288 mg | 13% |
| Total carbohydrate | 19.8 g | 7% |
| Fiber | 1.9 g | 7% |
| Protein | 2.3 g | 5% |
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 3 Pieces of Potato croquette?
| Serving | Amount | Calories |
|---|---|---|
| 3 piece (medium) | 90 g | 144 kcal |
| 1 piece (thin) | 20 g | 32 kcal |
| 1 piece (small) | 30 g | 48 kcal |
| 1 piece (thick) | 40 g | 64 kcal |
| 2 piece (medium) | 60 g | 96 kcal |
| 100 g | 100 g | 160 kcal |
| 1 serving (large) | 120 g | 192 kcal |
| 5 piece (large) | 150 g | 240 kcal |
| 1 pack (jumbo) | 250 g | 400 kcal |
Calculated from 160 calories per 100 g.
Frequently Asked Questions About Potato croquette
What is a potato croquette made of?
A potato croquette is made from mashed potato shaped into a small roll or ball and coated in crumbs. Recipes may add egg, cheese, herbs, or seasoning to the filling; the crisp outer layer is usually breadcrumbs or another crumb coating.
How do you keep potato croquettes from falling apart?
Chill the potato mixture before shaping potato croquettes, and make sure the mash is not watery. Coat each piece fully so there are no exposed cracks, then handle them gently. If frying, add them to sufficiently hot oil rather than letting them sit in lukewarm oil.
Can you cook frozen potato croquettes in an air fryer?
Yes, frozen potato croquettes can usually be air-fried straight from frozen. Arrange them in a single layer, lightly coat with oil if desired, and turn them during cooking for even browning. Follow the package directions for the product you have, as sizes and cooking times vary.
Can potato croquettes be baked instead of fried?
Yes, potato croquettes can be baked instead of deep-fried. Arrange them on a lined baking tray with space between each piece, brush or spray the coating lightly with oil, and turn them once so both sides brown. They may be less uniformly crisp than deep-fried croquettes.
What should you serve with potato croquettes?
Potato croquettes pair well with a green salad, roasted vegetables, or a tangy dipping sauce. They also work as a side for grilled meat or fish. Since the coating is rich and crisp, fresh or acidic accompaniments provide a useful contrast.
How do you make potato croquettes from scratch?
Boil potatoes until tender, drain them well, and mash until smooth. Season, cool the mixture, and shape it into logs or balls; coat each piece in flour, beaten egg, and breadcrumbs. Fry or bake until the coating is golden and crisp.
Can you freeze homemade potato croquettes?
Yes, homemade potato croquettes freeze well before cooking. Arrange the coated croquettes on a tray until firm, then transfer them to a sealed freezer container so they do not stick together. Cook them from frozen, allowing extra time and checking that the centres are hot.
Where did potato croquettes originate?
Potato croquettes are part of a wider croquette tradition associated with French cooking, but potato-filled versions are popular in many countries. Their shapes, seasonings, coatings, and serving styles vary by region, so there is no single preparation shared by every cuisine.
How are potato croquettes different from mashed potato balls?
Potato croquettes are typically shaped portions of seasoned mashed potato with a crumb coating, then fried or baked until crisp. Mashed potato balls may have a filling or coating too, but the name is broader and does not always imply a breadcrumb crust.
How should leftover potato croquettes be reheated?
Reheat leftover potato croquettes in an oven or air fryer to bring back some crispness; a microwave tends to soften the coating. Spread them out rather than stacking them, and heat until the centres are hot. Refrigerate leftovers promptly in a covered container.
Potato croquette Vitamins & Minerals
Vitamins
B6
0.16mg · 9% DV
Vitamin C
7.2mg · 8% DV
B3
0.99mg · 6% DV
B5
0.27mg · 5% DV
Minerals
Sodium
288mg · 13% DV
Copper
0.07mg · 8% DV
Potassium ⭐
243mg · 7% DV
Manganese
0.12mg · 5% DV
Potato croquette Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Potato croquette
To burn the 144 calories in 3 piece (medium) (90 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 Potato croquette?
A potato croquette is made from mashed potato shaped into small portions, coated in breadcrumbs and fried. Croquettes are associated with European cooking, particularly French cuisine, and potato versions are now served in many countries. The contrast is what makes them appealing: a crisp, browned shell around a soft, fluffy centre.
They are usually served hot as a side with meat, fish or vegetables, though they can also be part of a snack plate. Potato croquettes are mainly a source of carbohydrate, with frying adding fat; one 100 g portion provides 160 calories. For a lighter meal, pair them with a fresh salad, or bake them rather than frying.
How Nutritious Is Potato croquette?
Nutrient density
Low
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 Potato 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 Potato croquette Contain Allergens?
No known major allergens
Which Diets Is Potato croquette Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Potato croquette Fat Profile
SATURATED
1.62g
MONOUNSATURATED
1.98g
POLYUNSATURATED
0.99g
Omega 6:3 ratio 22.5:1
Above the ideal 4:1 (22.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.