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Whole-wheat vegetable zucchini fritters Calories
Pan-fried with whole-wheat flour, zucchini, carrot, red pepper, onion and potato.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whole-wheat vegetable zucchini fritters (65 g) has 120 calories. That works out to 185 calories per 100 g. It contains 15 g of carbs, 3.5 g of protein, 5.4 g of fat and 2.1 g of fiber. Its 117 µg of Vitamin A covers 13% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Whole-wheat vegetable zucchini fritters Nutrition Facts
Selected: 1 piece (medium) · 65 g
120
KCAL / 65G
Carbs
15g
· 5% DV
Protein
3.5g
· 7% DV
Fat
5.4g
· 7% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 11% · Fat 40%
Whole-wheat vegetable zucchini fritters nutrition facts table · 1 piece (medium) (65 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 120 kcal | |
| Total fat | 5.4 g | 7% |
| Saturated fat | 0.85 g | 4% |
| Trans fat | 0.03 g | |
| Sodium | 182 mg | 8% |
| Total carbohydrate | 15 g | 5% |
| Fiber | 2.1 g | 8% |
| Protein | 3.5 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.
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How Many Calories in 1 Medium Whole-wheat vegetable zucchini fritters?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 65 g | 120 kcal |
| 1 piece (small) | 40 g | 74 kcal |
| 1 piece (large) | 90 g | 167 kcal |
| 100 g | 100 g | 185 kcal |
| 2 piece (medium) | 130 g | 241 kcal |
| 1 serving (medium) | 150 g | 278 kcal |
| 3 piece (medium) | 195 g | 361 kcal |
| 1 serving (large) | 220 g | 407 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Whole-wheat vegetable zucchini fritters
How do you make whole-wheat vegetable zucchini fritters?
Whole-wheat vegetable zucchini fritters are made by mixing grated zucchini, carrot, red pepper, onion and potato with egg and whole-wheat flour, then pan-frying spoonfuls of the mixture. Squeeze excess liquid from the vegetables first so the batter holds together.
Can you bake whole-wheat vegetable zucchini fritters instead of frying them?
Yes, whole-wheat vegetable zucchini fritters can be baked on a lined tray instead of pan-fried. Shape the mixture into small patties and bake until set and browned, turning them once if needed; they may be less crisp than the pan-fried version.
Why do whole-wheat vegetable zucchini fritters fall apart?
Whole-wheat vegetable zucchini fritters usually fall apart when the grated vegetables release too much water or the mixture has not bound together. Squeeze the zucchini well, let the mixture stand briefly, and wait until each fritter is firm underneath before flipping it.
How do you keep whole-wheat vegetable zucchini fritters crispy?
To keep whole-wheat vegetable zucchini fritters crisp, remove excess moisture from the grated vegetables and avoid crowding the pan. Cook them in a single layer until browned on both sides, then place them on a rack rather than stacking them.
What sauce goes with whole-wheat vegetable zucchini fritters?
Whole-wheat vegetable zucchini fritters pair well with garlic yogurt, tzatziki or a lemony yogurt dip. Serve them warm with a fresh salad for a simple meal, or offer the sauce on the side so the fritters stay crisp.
Can you freeze whole-wheat vegetable zucchini fritters?
Yes, whole-wheat vegetable zucchini fritters can be frozen after cooking. Cool them completely, separate the pieces with parchment, and store them in an airtight container; reheat from thawed in a pan or oven to restore some crispness.
How long do whole-wheat vegetable zucchini fritters keep in the fridge?
Whole-wheat vegetable zucchini fritters keep for about three days in a covered container in the refrigerator. Let them cool before storing, and reheat them in a skillet or oven rather than the microwave if you want to avoid a soft texture.
Can you make whole-wheat vegetable zucchini fritters without eggs?
Yes, you can make whole-wheat vegetable zucchini fritters without eggs, but the patties may be more fragile. Drain the vegetables thoroughly and add enough flour to bind the mixture; handle the fritters gently and turn them only after the first side sets.
What vegetables are in whole-wheat vegetable zucchini fritters?
Whole-wheat vegetable zucchini fritters contain zucchini, carrot, red pepper, onion and potato, along with whole-wheat flour and egg. The zucchini gives the mixture its base, while the other vegetables add flavor and help make each fritter more substantial.
Are whole-wheat vegetable zucchini fritters good for meal prep?
Yes, whole-wheat vegetable zucchini fritters work well for meal prep because they can be cooked ahead and refrigerated or frozen. Store them separately from yogurt sauce, then reheat in a pan or oven shortly before serving for a better texture.
Whole-wheat vegetable zucchini fritters Vitamins & Minerals
Vitamins
Vitamin A
117µg · 13% DV
Vitamin C
7.8mg · 9% DV
B2
0.09mg · 7% DV
B6
0.12mg · 7% DV
Minerals
Phosphorus
68mg · 10% DV
Selenium
5.2µg · 9% DV
Sodium
182mg · 8% DV
Copper
0.07mg · 8% DV
Potassium ⭐
176mg · 5% DV
Whole-wheat vegetable zucchini fritters Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole-wheat vegetable zucchini fritters
To burn the 120 calories in 1 piece (medium) (65 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 Whole-wheat vegetable zucchini fritters?
Whole-wheat vegetable zucchini fritters are a home-style Turkish take on mücver: grated zucchini is mixed with whole-wheat flour, egg, carrot, red pepper, onion and potato, then cooked in a pan. The mixture turns into savoury patties that make practical use of everyday vegetables.
They are crisp at the edges and soft in the middle, and can be served warm or at room temperature with plain yoghurt. In Turkey, they appear as a side dish, part of a meze spread or a light meal; they also work well for lunchboxes. Their vegetables and whole-wheat flour bring fibre, while pan-frying adds richness. For a lighter plate, use less oil and pair them with yoghurt or a fresh salad.
How Nutritious Is Whole-wheat vegetable zucchini fritters?
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 Whole-wheat vegetable zucchini fritters 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 Whole-wheat vegetable zucchini fritters Contain Allergens?
Contains these allergens:
Which Diets Is Whole-wheat vegetable zucchini fritters 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
Whole-wheat vegetable zucchini fritters Fat Profile
SATURATED
0.85g
MONOUNSATURATED
2.41g
POLYUNSATURATED
1.5g
Omega 6:3 ratio 27.4:1
Above the ideal 4:1 (27.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.