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Protein Croquettes Calories
Protein-rich savory snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Protein Croquettes has 288 calories. It contains 38.2 g of carbs, 10.8 g of protein, 11.5 g of fat and 5.2 g of fiber. Its 18 µg of Selenium covers 33% of the Daily Value. Its glycemic index is 57 (medium), so it raises blood sugar at a moderate pace.
Protein Croquettes Nutrition Facts
Selected: 100 g
288
KCAL / 100G
Carbs
38.2g
· 14% DV
Protein
10.8g
· 22% DV
Fat
11.5g
· 15% DV
Fiber
5.2g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 14% · Fat 35%
Protein Croquettes nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 288 kcal | |
| Total fat | 11.5 g | 15% |
| Saturated fat | 1.65 g | 8% |
| Trans fat | 0.04 g | |
| Sodium | 560 mg | 24% |
| Total carbohydrate | 38.2 g | 14% |
| Fiber | 5.2 g | 19% |
| Protein | 10.8 g | 22% |
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 Serving of Protein Croquettes?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 288 kcal |
| 2 piece (small) | 50 g | 144 kcal |
| 3 piece (medium) | 75 g | 216 kcal |
| 100 g | 100 g | 288 kcal |
| 4 piece (medium) | 100 g | 288 kcal |
| 5 piece (large) | 125 g | 360 kcal |
| 6 piece (large) | 150 g | 432 kcal |
| 8 piece (jumbo) | 200 g | 576 kcal |
Calculated from 288 calories per 100 g.
Frequently Asked Questions About Protein Croquettes
What are protein croquettes made of?
Protein croquettes are breaded savory bites made with a protein-containing ingredient and a mixture that holds their shape. Recipes may use meat, cheese, soy, eggs, or legumes, often combined with potato or another binder, so ingredients differ by product.
Are protein croquettes healthy?
Protein croquettes can be part of a balanced meal, but they are not automatically a healthier choice than other croquettes. Their ingredients, salt, and cooking method matter; pairing them with vegetables and baking rather than deep-frying can make a more balanced plate.
How do you cook protein croquettes in an air fryer?
Yes, you can cook protein croquettes in an air fryer. Arrange them in a single layer, lightly oil the outside if desired, and turn them so they brown evenly. For packaged croquettes, follow the cooking directions because products vary.
Can you bake protein croquettes in the oven?
Yes, protein croquettes can be baked in the oven. Space them on a lined tray and cook in a preheated oven until the coating is crisp and the centre is hot, turning them once for even browning. Check the package directions for ready-made croquettes.
Can protein croquettes be deep-fried?
Yes, protein croquettes can be deep-fried until the coating is golden and the centre is hot. Avoid crowding the pan, which can cool the oil and make the coating greasy. Baking or air-frying uses less added oil.
What should you serve with protein croquettes?
Serve protein croquettes with a crisp salad, roasted vegetables, or a yogurt-based dip. Their breaded coating makes them filling, so fresh, tangy sides balance the meal. They also work in a sandwich with greens and a simple sauce.
Can you freeze protein croquettes?
Yes, homemade protein croquettes can be frozen before cooking. Freeze them separately on a tray first, then transfer them to a sealed container so they do not stick together. Whether to thaw them before cooking depends on the recipe or package instructions.
How should you store leftover protein croquettes?
Store cooked protein croquettes in a sealed container in the refrigerator once they have cooled, and eat them soon. Do not leave them sitting at room temperature for an extended period. Reheat until the centre is thoroughly hot.
Are protein croquettes a good post-workout snack?
Protein croquettes can fit into a post-workout meal, but they may not provide everything you need on their own. Pair them with another protein source, such as yogurt, and a vegetable or whole-grain food for a more complete meal.
Can you make protein croquettes without meat?
Yes, protein croquettes can be made without meat using ingredients such as beans, lentils, tofu, or cheese. Choose a binder that keeps the mixture together, then coat and bake or fry the croquettes. The protein content and texture vary with the recipe.
Protein Croquettes Vitamins & Minerals
Vitamins
B3
4.1mg · 26% DV
B12
0.48µg · 20% DV
B6
0.31mg · 18% DV
Biotin
4.2µg · 14% DV
Minerals
Selenium
18µg · 33% DV
Phosphorus
192mg · 27% DV
Sodium
560mg · 24% DV
Copper
0.13mg · 14% DV
Potassium ⭐
315mg · 9% DV
Protein Croquettes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein Croquettes
To burn the 288 calories in 100 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 Protein Croquettes?
Protein Croquettes are savoury, shaped bites made with protein-containing ingredients and cooked until their outside is crisp. The exact mixture varies by recipe, so the filling may be soft while the coating provides a crunchy contrast. Serve them hot as a snack, a side dish or part of a casual meal; a simple tomato or yoghurt-based dip and a fresh salad both work well. They are filling enough to add substance to a light lunch, though they are not a protein-only food.
They provide protein alongside a notable amount of carbohydrate, making them a versatile snack rather than a substitute for a balanced meal. For a lighter finish, bake or air-fry them instead of deep-frying, and pair them with vegetables.
How Nutritious Is Protein 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 Protein 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 Protein Croquettes Contain Allergens?
Contains these allergens:
Which Diets Is Protein Croquettes Good For?
Vegan
— Not suitable
Vegetarian
— Not 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
Protein Croquettes Fat Profile
SATURATED
1.65g
MONOUNSATURATED
3.62g
POLYUNSATURATED
2.61g
Omega 6:3 ratio 30.6:1
Above the ideal 4:1 (30.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.