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Zucchini carrot vegetable roll Calories
Light, fiber-rich vegetable roll
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Zucchini carrot vegetable roll (120 g) has 115 calories. That works out to 96 calories per 100 g. It contains 13 g of carbs, 4.1 g of protein, 5.6 g of fat and 3.1 g of fiber. Its 492 µg of Vitamin A covers 55% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Zucchini carrot vegetable roll Nutrition Facts
Selected: 1 piece (medium) · 120 g
115
KCAL / 120G
Carbs
13g
· 5% DV
Protein
4.1g
· 8% DV
Fat
5.6g
· 7% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 14% · Fat 42%
Zucchini carrot vegetable roll nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 115 kcal | |
| Total fat | 5.6 g | 7% |
| Saturated fat | 0.96 g | 5% |
| Trans fat | 0 g | |
| Sodium | 252 mg | 11% |
| Total carbohydrate | 13 g | 5% |
| Fiber | 3.1 g | 11% |
| Protein | 4.1 g | 8% |
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 vegetable roll?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 115 kcal |
| 1 slice (thin) | 35 g | 34 kcal |
| 1 slice (thick) | 55 g | 53 kcal |
| 1 piece (small) | 70 g | 67 kcal |
| 100 g | 100 g | 96 kcal |
| 1 cup (chopped) | 140 g | 134 kcal |
| 1 serving (medium) | 150 g | 144 kcal |
| 1 piece (large) | 180 g | 173 kcal |
| 1 serving (large) | 240 g | 230 kcal |
Calculated from 96 calories per 100 g.
Frequently Asked Questions About Zucchini carrot vegetable roll
How do you make a zucchini carrot vegetable roll?
A zucchini carrot vegetable roll is usually made by mixing grated zucchini and carrot with eggs and a binder, then baking the mixture in a thin layer. Let the sheet cool until flexible, add a filling, roll it up, and chill before slicing.
What goes into a zucchini carrot vegetable roll?
A zucchini carrot vegetable roll typically contains grated zucchini, carrot, eggs, and a binding ingredient. Recipes may use cheese, flour or breadcrumbs, herbs, and a soft cheese or yogurt-based filling; the exact combination varies by recipe.
How do you stop a zucchini carrot vegetable roll from cracking?
To stop a zucchini carrot vegetable roll from cracking, avoid overbaking the vegetable sheet and roll it while it is still flexible. Use parchment to guide the first turn, and let the rolled sheet rest before adding filling or cutting it.
How do you keep zucchini carrot vegetable roll from getting watery?
Squeeze excess liquid from the grated zucchini before making a zucchini carrot vegetable roll. Moisture left in the vegetables can make the sheet soggy and difficult to roll; a clean kitchen towel works well for pressing out the liquid.
Can you make zucchini carrot vegetable roll without flour?
Yes, zucchini carrot vegetable roll can be made without flour if eggs and another ingredient, such as cheese, help bind the vegetables. The sheet may be more delicate, so remove excess zucchini moisture and handle it carefully after baking.
What filling is best for zucchini carrot vegetable roll?
A soft, spreadable filling works best in zucchini carrot vegetable roll because it stays in place when the sheet is rolled. Cream cheese, herbed yogurt cheese, or a thin layer of seasoned cottage cheese are practical options; avoid adding a watery filling.
Can zucchini carrot vegetable roll be served cold?
Yes, zucchini carrot vegetable roll can be served cold, and chilling it helps the slices hold their shape. Keep it covered in the refrigerator and slice it shortly before serving; add any sauce separately so the roll does not turn soggy.
What should you serve with zucchini carrot vegetable roll?
Zucchini carrot vegetable roll pairs well with a green salad, roasted vegetables, or a tangy yogurt sauce. For a fuller meal, serve it alongside soup or grains; as a snack or appetizer, small slices are easy to serve on their own.
Can you freeze zucchini carrot vegetable roll?
Yes, zucchini carrot vegetable roll can be frozen, though thawing may soften its texture because zucchini holds water. Freeze tightly wrapped portions, thaw them in the refrigerator, and warm them gently if desired; a fresh yogurt sauce is best added afterward.
How long does zucchini carrot vegetable roll keep in the fridge?
Zucchini carrot vegetable roll keeps for about three days in the refrigerator when covered and stored promptly. Keep it in a sealed container, and discard it if it has been left at room temperature for an extended period or develops an unusual smell or texture.
Zucchini carrot vegetable roll Vitamins & Minerals
Vitamins
Vitamin A
492µg · 55% DV
Vitamin K
21.6µg · 18% DV
Vitamin C
13.44mg · 15% DV
Biotin
3.36µg · 11% DV
Minerals
Sodium
252mg · 11% DV
Phosphorus
74mg · 11% DV
Manganese
0.22mg · 10% DV
Potassium ⭐
306mg · 9% DV
Zucchini carrot vegetable roll Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini carrot vegetable 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 vegetable roll?
Zucchini carrot vegetable roll is a savoury roll made with zucchini and carrot, prepared as a light, vegetable-led dish. It fits the kind of home cooking found in Turkey, where it can be sliced and served as a snack or a simple meal. The vegetables give it a tender, moist texture and a gently sweet flavour. Enjoy it with yogurt or salad for lunch, or offer slices alongside other small dishes; it also works well as a light bite with tea. With 2.6 g of fibre per 100 g, it brings vegetables into the meal without feeling heavy. Pair it with a protein-rich side if you want a more substantial plate.
How Nutritious Is Zucchini carrot vegetable 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 vegetable roll Processed?
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.
Does Zucchini carrot vegetable roll Contain Allergens?
No known major allergens
Which Diets Is Zucchini carrot vegetable roll 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
Zucchini carrot vegetable roll Fat Profile
SATURATED
0.96g
MONOUNSATURATED
2.52g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 22.3:1
Above the ideal 4:1 (22.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.