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Oat egg fritter Calories
Pan-cooked oat and egg fritter with protein and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oat egg fritter (90 g) has 176 calories. That works out to 196 calories per 100 g. It contains 14.2 g of carbs, 9.4 g of protein, 8.8 g of fat and 2.2 g of fiber. Its 0.9 mg of Manganese covers 40% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Oat egg fritter Nutrition Facts
Selected: 1 piece (medium) · 90 g
176
KCAL / 90G
Carbs
14.2g
· 5% DV
Protein
9.4g
· 19% DV
Fat
8.8g
· 11% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 22% · Fat 45%
Oat egg fritter nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 176 kcal | |
| Total fat | 8.8 g | 11% |
| Saturated fat | 2.16 g | 11% |
| Trans fat | 0.03 g | |
| Sodium | 189 mg | 8% |
| Total carbohydrate | 14.2 g | 5% |
| Fiber | 2.2 g | 8% |
| Protein | 9.4 g | 19% |
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 Oat egg fritter?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 176 kcal |
| 1 piece (small) | 55 g | 108 kcal |
| ½ cup (shredded) | 70 g | 137 kcal |
| 100 g | 100 g | 196 kcal |
| 1 piece (large) | 130 g | 255 kcal |
| 1 cup (shredded) | 140 g | 274 kcal |
| 1 serving (medium) | 160 g | 314 kcal |
| 2 piece (double) | 180 g | 353 kcal |
| 3 piece (triple) | 270 g | 529 kcal |
Calculated from 196 calories per 100 g.
Frequently Asked Questions About Oat egg fritter
How do you make oat egg fritters?
Mix oats with beaten egg and seasonings, let the mixture stand until the oats soften, then cook spoonfuls in a lightly oiled pan over medium heat. The homemade version uses basic, minimally processed ingredients; cook each side until the fritter holds together and is browned.
How can you make oat egg fritters crispy?
For crispier oat egg fritters, make them small and fairly thin, use a lightly oiled hot pan, and avoid crowding the pan. Let the first side brown before flipping, and serve them soon after cooking; a wet mixture tends to steam rather than crisp.
Can you make oat egg fritters with rolled oats instead of oat flour?
Yes, rolled oats work in oat egg fritters without being ground into flour. They give the fritters a more textured bite, so let the mixture stand before cooking to soften them. Quick oats make a more cohesive, softer fritter.
Do oat egg fritters need vegetables in them?
No, vegetables are optional in oat egg fritters; oats and egg can form the base on their own. Grated zucchini, spinach, or spring onions are common additions, but squeeze moisture from watery vegetables first so the fritters do not turn soggy.
Can you prepare oat egg fritter batter ahead of time?
Yes, you can mix oat egg fritter batter ahead and keep it covered in the refrigerator until cooking. The oats absorb liquid as the mixture rests, so stir it before using and loosen it with a little liquid if it has become too thick.
Can oat egg fritters be baked instead of pan-fried?
Yes, oat egg fritters can be baked on a lined, lightly oiled tray instead of cooked in a pan. Shape them evenly and leave space between portions so they cook through rather than steam; they will usually have less of a browned crust than pan-cooked fritters.
Why are my oat egg fritters soggy inside?
Oat egg fritters can stay soggy if the mixture contains too much liquid or the fritters are too thick. Squeeze excess water from vegetables, let the oats absorb moisture, and cook smaller portions over moderate heat until the centers are set.
Can you freeze oat egg fritters?
Yes, cooked oat egg fritters can be frozen once completely cool. Freeze them in a single layer first, then transfer them to a sealed container so they do not stick together. Reheat in a skillet or oven for a firmer texture than microwaving.
Are oat egg fritters good for meal prep?
Yes, oat egg fritters are useful for meal prep because they can be cooked ahead and reheated for breakfast or lunch. Store them chilled in a covered container and keep wet toppings separate until serving so the fritters do not soften.
What sauce goes well with oat egg fritters?
A yogurt-based herb sauce pairs especially well with oat egg fritters, while salsa or a simple tomato sauce suits versions with stronger seasoning. Serve sauce on the side rather than pouring it over the fritters, which helps preserve their browned surface.
Oat egg fritter Vitamins & Minerals
Vitamins
Biotin
9.9µg · 33% DV
B12
0.43µg · 18% DV
B5
0.86mg · 17% DV
B2
0.22mg · 17% DV
Minerals
Manganese
0.92mg · 40% DV
Selenium
17µg · 31% DV
Phosphorus
160mg · 23% DV
Copper
0.11mg · 12% DV
Sodium
189mg · 8% DV
Potassium ⭐
162mg · 5% DV
Oat egg fritter Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oat egg fritter
To burn the 176 calories in 1 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 Oat egg fritter?
Oat egg fritter is a Turkish home-cooking take on mücver, made with oats and egg and cooked in a pan. It turns familiar pantry ingredients into a quick fritter that can work for breakfast or a light meal; recipes may vary, so the texture depends on how it is prepared.
Expect a lightly browned outside and a softer middle. Serve it warm or at room temperature, with plain yogurt or salad for a simple meal. The egg contributes protein and the oats add fibre, making it more sustaining than a plain starchy side. For a lighter result, use just enough oil to keep the fritter from sticking.
How Nutritious Is Oat egg 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 egg 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 egg fritter Contain Allergens?
Contains these allergens:
Which Diets Is Oat egg fritter 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
Oat egg fritter Fat Profile
SATURATED
2.16g
MONOUNSATURATED
3.24g
POLYUNSATURATED
1.53g
Omega 6:3 ratio 26.2:1
Above the ideal 4:1 (26.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.