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Zucchini carrot roll Calories
Source of fiber, vitamin A, and potassium
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Zucchini carrot roll has 29 calories. It contains 6.5 g of carbs, 1.1 g of protein, 0.3 g of fat and 2.1 g of fiber. Its 345 µg of Vitamin A covers 38% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Zucchini carrot roll Nutrition Facts
Selected: 100 g
29
KCAL / 100G
Carbs
6.5g
· 2% DV
Protein
1.1g
· 2% DV
Fat
0.3g
· 0% 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 79% · Protein 13% · Fat 8%
Zucchini carrot roll nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 29 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 12 mg | 1% |
| Total carbohydrate | 6.5 g | 2% |
| Fiber | 2.1 g | 8% |
| Protein | 1.1 g | 2% |
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 roll?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 100 g | 29 kcal |
| 1 piece (small) | 50 g | 15 kcal |
| 1 cup (shredded) | 90 g | 26 kcal |
| 100 g | 100 g | 29 kcal |
| 1 serving (medium) | 120 g | 35 kcal |
| 1 piece (large) | 150 g | 44 kcal |
| 1 serving (large) | 180 g | 52 kcal |
| 2 piece (double) | 200 g | 58 kcal |
| 3 piece (triple) | 300 g | 87 kcal |
Calculated from 29 calories per 100 g.
Frequently Asked Questions About Zucchini carrot roll
What is in a zucchini carrot roll?
A zucchini carrot roll is made from grated zucchini and carrot formed into a savory sheet, then rolled, often around a filling. Vegan versions use a plant-based binder such as chickpea flour or starch; fillings vary by recipe.
How do you stop a zucchini carrot roll from breaking?
Squeeze excess water from the grated zucchini and let the baked sheet cool until it is flexible before rolling. Spread the mixture evenly and avoid overfilling; a wet or uneven sheet is much more likely to crack or fall apart.
Can you make a zucchini carrot roll without eggs?
Yes, a zucchini carrot roll can be made without eggs. Chickpea flour, starch, or a suitable plant-based flour mixture can bind the grated vegetables; allow the baked base to set fully before adding filling and rolling it.
What fillings work well in a zucchini carrot roll?
Hummus, herbed tofu spread, or a thick roasted-vegetable mixture works well in a zucchini carrot roll. Choose a fairly firm filling and spread it thinly, since excess moisture can soften the vegetable base and make slices collapse.
Can you eat zucchini carrot roll cold?
Yes, zucchini carrot roll is good cold and is often easier to slice after chilling. Let it cool before refrigerating, then cut it shortly before serving; serve it as a light lunch, appetizer, or savory snack.
How do you keep a zucchini carrot roll from getting soggy?
Drain the grated zucchini thoroughly and avoid watery fillings to keep a zucchini carrot roll from getting soggy. Store it covered in the refrigerator, but keep sauces separate until serving so they do not soften the vegetable sheet.
Can you freeze zucchini carrot roll?
Yes, you can freeze zucchini carrot roll, although thawing may make its vegetable base softer. Freeze individual slices separated with parchment, thaw them in the refrigerator, and warm them briefly in the oven if you want a firmer texture.
What can you serve with zucchini carrot roll?
Serve zucchini carrot roll with a crisp green salad, roasted vegetables, or a thick plant-based dip. For a more substantial meal, pair it with lentil salad or another grain-and-legume side rather than adding a watery sauce.
Can you make zucchini carrot roll ahead for a party?
Yes, prepare zucchini carrot roll ahead by baking the vegetable sheet, cooling it, adding the filling, and refrigerating the rolled dish. Slice it shortly before serving so the pieces stay neat and the cut surfaces do not dry out.
Why is my zucchini carrot roll still wet in the middle?
A zucchini carrot roll can stay wet when the grated vegetables release too much water or the sheet is spread too thickly. Squeeze the zucchini well, use a shallow even layer, and bake until the base is set before rolling.
Zucchini carrot roll Vitamins & Minerals
Vitamins
Vitamin A
345µg · 38% DV
Vitamin C
12.5mg · 14% DV
B6
0.15mg · 9% DV
Vitamin K
10.5µg · 9% DV
Minerals
Potassium ⭐
295mg · 9% DV
Copper
0.07mg · 8% DV
Manganese
0.16mg · 7% DV
Phosphorus
35mg · 5% DV
Sodium
12mg · 1% DV
Zucchini carrot roll Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini carrot roll
To burn the 29 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 Zucchini carrot roll?
A zucchini carrot roll brings together zucchini and carrot in a rolled vegetable dish. Recipes vary: the vegetables may be softened and shaped into a roll, or cooked as a thin layer and rolled up. It is a flexible home-style preparation rather than a dish with one fixed recipe.
Serve it warm or chilled as a light starter, side dish or lunch component; a lemony dressing, fresh herbs or a dipping sauce all work well. The vegetables keep it light, while providing fibre—2.1 g per 100 g. Pair a portion with beans or lentils if you want a more filling meal, or keep it simple alongside a larger spread of vegetables.
How Nutritious Is Zucchini carrot 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 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 roll Contain Allergens?
No known major allergens
Which Diets Is Zucchini carrot roll Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Zucchini carrot roll Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.