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Zucchini carrot egg roll Calories
High-protein, low-carb vegetable egg roll
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Zucchini carrot egg roll (120 g) has 115 calories. That works out to 96 calories per 100 g. It contains 5.8 g of carbs, 8.5 g of protein, 6.5 g of fat and 1.6 g of fiber. Its 342 µg of Vitamin A covers 38% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Zucchini carrot egg roll Nutrition Facts
Selected: 1 piece (medium) · 120 g
115
KCAL / 120G
Carbs
5.8g
· 2% DV
Protein
8.5g
· 17% DV
Fat
6.5g
· 8% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 20% · Protein 29% · Fat 51%
Zucchini carrot egg roll nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 115 kcal | |
| Total fat | 6.5 g | 8% |
| Saturated fat | 1.8 g | 9% |
| Trans fat | 0.04 g | |
| Sodium | 142 mg | 6% |
| Total carbohydrate | 5.8 g | 2% |
| Fiber | 1.6 g | 6% |
| Protein | 8.5 g | 17% |
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 Zucchini carrot egg roll?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 115 kcal |
| 1 slice (thin) | 30 g | 29 kcal |
| 1 slice (thick) | 50 g | 48 kcal |
| 1 piece (small) | 70 g | 67 kcal |
| 100 g | 100 g | 96 kcal |
| 1 serving (medium) | 150 g | 144 kcal |
| 1 piece (large) | 180 g | 173 kcal |
| 1 serving (large) | 220 g | 211 kcal |
| 1 piece (double) | 240 g | 230 kcal |
Calculated from 96 calories per 100 g.
Frequently Asked Questions About Zucchini carrot egg roll
How do you make a zucchini carrot egg roll?
A zucchini carrot egg roll is made by mixing grated zucchini and carrot with eggs, spreading the mixture in a thin layer, and baking until set. Squeeze excess liquid from the zucchini first, then cool the sheet slightly before adding a filling and rolling it.
Why does a zucchini carrot egg roll fall apart?
A zucchini carrot egg roll often falls apart when the grated zucchini is too wet, the egg layer is undercooked, or the roll is handled before it sets. Squeeze out the vegetables, bake until the center is firm, and let the sheet cool briefly before rolling.
What can you put inside a zucchini carrot egg roll?
You can fill a zucchini carrot egg roll with cheese, a thick yogurt-based spread, herbs, or finely chopped cooked vegetables. Keep the filling fairly dry and spread it thinly so it does not make the egg-and-vegetable sheet soggy or cause it to split.
Can you make a zucchini carrot egg roll ahead of time?
Yes, you can make a zucchini carrot egg roll ahead of time. Let it cool, cover it, and refrigerate it; slice it just before serving so the pieces hold their shape. If the filling contains dairy, keep the roll chilled until it is served.
How long does a zucchini carrot egg roll last in the fridge?
A zucchini carrot egg roll keeps for about 2–3 days in a covered container in the refrigerator. Store it promptly after it cools, and discard it if it develops an off smell, a slimy texture, or other signs of spoilage.
Can you freeze a zucchini carrot egg roll?
Yes, a zucchini carrot egg roll can be frozen, although thawing may make the vegetable layer softer because zucchini releases moisture. Cool it completely, wrap individual slices well, and thaw them in the refrigerator before serving.
Is a zucchini carrot egg roll served hot or cold?
A zucchini carrot egg roll can be served either warm or cold. Let it cool before slicing if you want neater rounds; serve it warm for a softer texture, or chilled with a dip or salad for a make-ahead meal.
What should you serve with a zucchini carrot egg roll?
Serve a zucchini carrot egg roll with a crisp salad, soup, or a yogurt-based dip. For a more substantial meal, add beans or a grain side; for brunch, fresh vegetables and cheese make easy accompaniments.
How do you stop a zucchini carrot egg roll from cracking when rolled?
To stop a zucchini carrot egg roll from cracking, squeeze the grated zucchini well and avoid baking the sheet until dry or browned. Roll it while it is still flexible but no longer hot, and use a thin layer of filling rather than overstuffing it.
Can you eat a zucchini carrot egg roll for breakfast?
Yes, a zucchini carrot egg roll works for breakfast and can be prepared the night before. Serve it cold or briefly warm a slice, and pair it with fruit, salad, or a spoonful of yogurt for a simple breakfast plate.
Zucchini carrot egg roll Vitamins & Minerals
Vitamins
Vitamin A
342µg · 38% DV
Biotin
10.8µg · 36% DV
B12
0.5µg · 21% DV
B2
0.23mg · 18% DV
Minerals
Selenium
17µg · 31% DV
Phosphorus
134mg · 19% DV
Iodine
22µg · 15% DV
Potassium ⭐
298mg · 9% DV
Sodium
142mg · 6% DV
Zucchini carrot egg roll Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini carrot egg roll
To burn the 115 calories in 1 piece (medium) (120 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 Zucchini carrot egg roll?
Zucchini carrot egg roll is a savoury roll made by combining grated zucchini and carrot with egg, cooking the mixture as a thin layer, then rolling it up. It is more of a flexible home-style preparation than a dish tied to one particular regional tradition, and recipes can vary in seasoning and shape.
Its soft texture and gentle sweetness from the vegetables make it suitable for breakfast, brunch, or a light lunch; slice it to serve, warm or at room temperature. It has a high-protein, low-carb profile for a vegetable-based dish, with 7.1 g of protein and 4.8 g of carbohydrates per 100 g. Pair it with a crisp salad or plain yogurt for a simple meal, or serve smaller slices as a snack.
How Nutritious Is Zucchini carrot egg roll?
Nutrient density
High
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 Zucchini carrot egg roll 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 Zucchini carrot egg roll Contain Allergens?
Contains these allergens:
Which Diets Is Zucchini carrot egg roll Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Zucchini carrot egg roll Fat Profile
SATURATED
1.8g
MONOUNSATURATED
2.52g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 20.3:1
Above the ideal 4:1 (20.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.