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Traditional fritter made from mixed vegetables, pan-fried
CALORIES
GI
POTASSIUM
FIBER
Selected: 100 g
170
KCAL / 100G
Carbs
18.5g
· 44%
Protein
4.2g
· 10%
Fat
8.5g
· 46%
Fiber
2.3g
Vitamins
Vitamin K
38µg · 32% DV
Vitamin A
180µg · 20% DV
Vitamin C
9mg · 10% DV
Biotin
2.5µg · 8% DV
Minerals
Sodium
270mg · 12% DV
Zinc
1mg · 9% DV
Phosphorus
54mg · 8% DV
Iron
1mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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.
Contains these allergens:
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
SATURATED
1.3g
MONOUNSATURATED
2.7g
POLYUNSATURATED
2.2g
Omega 6:3 ratio 12.2:1
Above the ideal 4:1 (12.2:1).
They usually break when the mixture is too wet or the pan is not hot enough. Squeeze excess liquid from grated vegetables, let the mixture rest briefly, and cook small fritters rather than large ones.
Fritters absorb more oil when the cooking oil is not hot enough. Cook them in a properly preheated pan without overcrowding, then briefly drain on paper towel.
Yes. Baking small portions on a lined tray produces a lighter result with less added oil, although they may not be as crisp as pan-fried fritters.
Store cooled, cooked fritters in an airtight container in the refrigerator for up to about 3 days. Reheat them in an oven, air fryer, or dry pan for a better texture than microwaving.
Yes, freeze them after cooking and cooling completely, ideally in a single layer first so they do not stick together. They can be reheated from frozen in the oven or air fryer.
Garlic yogurt, tzatziki, herbed yogurt, tomato salad, and a leafy salad all pair well with their savory flavor. Adding yogurt or another protein-rich side can make the meal more satisfying.
Watery vegetables, especially zucchini, release moisture as they cook. Removing excess water helps the mixture bind and lets the fritters brown instead of turning soft and doughy.
Yes, an air fryer can give fritters a lightly crisp exterior with less added oil. Keep them relatively thin and leave space between pieces so hot air can circulate.
Traditional vegetable fritters contain both egg and wheat flour, so they are not suitable for people with those allergies. Check every ingredient and consider cross-contact when they are prepared outside the home.
They can fit well after exercise when paired with yogurt, ayran, or another protein-containing food. Fried versions may feel heavy immediately before training, so allow time for digestion if eating them beforehand.
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Nutrition data compiled from USDA FoodData Central and scientific sources.