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Zucchini Chicken Egg Oat Fritter Calories
Source of protein and fiber
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Zucchini Chicken Egg Oat Fritter (90 g) has 125 calories. That works out to 139 calories per 100 g. It contains 9.7 g of carbs, 13.9 g of protein, 3.7 g of fat and 1.9 g of fiber. Its 4.7 mg of B3 covers 29% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Zucchini Chicken Egg Oat Fritter Nutrition Facts
Selected: 1 piece (medium) · 90 g
125
KCAL / 90G
Carbs
9.7g
· 4% DV
Protein
13.9g
· 28% DV
Fat
3.7g
· 5% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 30% · Protein 44% · Fat 26%
Zucchini Chicken Egg Oat Fritter nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 125 kcal | |
| Total fat | 3.7 g | 5% |
| Saturated fat | 1.02 g | 5% |
| Trans fat | 0.02 g | |
| Sodium | 49 mg | 2% |
| Total carbohydrate | 9.7 g | 4% |
| Fiber | 1.9 g | 7% |
| Protein | 13.9 g | 28% |
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 Chicken Egg Oat Fritter?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 125 kcal |
| 1 piece (mini) | 45 g | 63 kcal |
| 1 piece (small) | 65 g | 90 kcal |
| 100 g | 100 g | 139 kcal |
| 1 piece (large) | 130 g | 181 kcal |
| 1 cup (shredded) | 150 g | 209 kcal |
| 1 piece (jumbo) | 180 g | 250 kcal |
| 2 piece (double) | 180 g | 250 kcal |
| 1 serving (medium) | 180 g | 250 kcal |
| 3 piece (triple) | 270 g | 375 kcal |
Calculated from 139 calories per 100 g.
Frequently Asked Questions About Zucchini Chicken Egg Oat Fritter
How do you make a Zucchini Chicken Egg Oat Fritter?
Mix grated zucchini with cooked, shredded chicken, egg, and oats, then cook spoonfuls in a lightly oiled pan until set and browned on both sides. Squeeze excess liquid from the zucchini first so the fritters hold together.
Can you use raw chicken in a Zucchini Chicken Egg Oat Fritter?
Use fully cooked chicken for a Zucchini Chicken Egg Oat Fritter. Raw chicken pieces may not cook through before the outside browns, so shred or finely chop cooked chicken and mix it into the batter instead.
Why does a Zucchini Chicken Egg Oat Fritter fall apart?
A Zucchini Chicken Egg Oat Fritter usually falls apart when the zucchini makes the mixture too wet or there is not enough egg and oats to bind it. Squeeze the grated zucchini, let the batter stand briefly, and wait for the underside to set before flipping.
Can you bake a Zucchini Chicken Egg Oat Fritter instead of frying it?
Yes, you can bake a Zucchini Chicken Egg Oat Fritter. Shape the mixture into portions on a lined baking tray and bake until firm and cooked through. Baking is handy for making several portions at once, while pan-cooking gives a more browned exterior.
Should you use rolled oats or oat flour for a Zucchini Chicken Egg Oat Fritter?
Either works in a Zucchini Chicken Egg Oat Fritter. Oat flour makes a more even batter, while rolled oats give it more texture and need time to absorb moisture. You can pulse rolled oats briefly if you want a finer consistency.
How do you stop a Zucchini Chicken Egg Oat Fritter from getting soggy?
To keep a Zucchini Chicken Egg Oat Fritter from getting soggy, remove excess water from the grated zucchini and avoid overcrowding the pan. Cook over moderate heat so the centre sets without the outside burning, and serve soon after cooking for the crispest texture.
Can you make Zucchini Chicken Egg Oat Fritters ahead for meal prep?
Yes, cooked Zucchini Chicken Egg Oat Fritters work for meal prep. Cool them, refrigerate in a covered container, and use them within a few days. Reheat in a pan or oven until hot; avoid storing the uncooked zucchini batter for long because it releases water.
Can you freeze a Zucchini Chicken Egg Oat Fritter?
Yes, freeze cooked Zucchini Chicken Egg Oat Fritters after they have cooled. Freeze them in a single layer first, then transfer them to a sealed container so they do not stick together. Thaw and reheat in a pan or oven; they may be softer than freshly cooked fritters.
What should you serve with a Zucchini Chicken Egg Oat Fritter?
Serve a Zucchini Chicken Egg Oat Fritter with a green salad, plain yogurt, or a yogurt-based herb sauce. Roasted vegetables or soup can turn it into a fuller meal, while a crisp salad balances the soft texture of the fritter.
How can you tell when a Zucchini Chicken Egg Oat Fritter is cooked through?
A Zucchini Chicken Egg Oat Fritter is ready when it is firm in the centre and browned on both sides, with no wet batter inside. Making the portions evenly thick helps them cook at the same rate; using cooked chicken also avoids relying on the fritter to cook raw meat.
Zucchini Chicken Egg Oat Fritter Vitamins & Minerals
Vitamins
B3
4.68mg · 29% DV
B6
0.35mg · 21% DV
Biotin
4.59µg · 15% DV
B2
0.17mg · 13% DV
Minerals
Selenium
16µg · 29% DV
Manganese
0.56mg · 24% DV
Phosphorus
166mg · 24% DV
Copper
0.12mg · 13% DV
Potassium ⭐
244mg · 7% DV
Sodium
49mg · 2% DV
Zucchini Chicken Egg Oat Fritter Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini Chicken Egg Oat Fritter
To burn the 125 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 Zucchini Chicken Egg Oat Fritter?
A zucchini chicken egg oat fritter brings together grated zucchini, chicken, egg and oats in a savoury patty. It takes its cue from zucchini fritters, with chicken making it more substantial and oats helping bind the mixture. Cook it in a lightly oiled pan for a browned exterior, or bake it for a less oily finish; the inside stays tender while the zucchini keeps the fritter moist.
Serve it warm with yogurt or a crisp salad as a light lunch or supper, or pack it for a portable meal. Its combination of chicken and egg makes it a protein-rich choice, while oats and zucchini contribute fibre. For a lighter plate, bake the fritters and pair them with a lemony salad rather than a heavy sauce.
How Nutritious Is Zucchini Chicken Egg Oat Fritter?
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
High
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 Chicken Egg Oat 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 Zucchini Chicken Egg Oat Fritter Contain Allergens?
Contains these allergens:
Which Diets Is Zucchini Chicken Egg Oat Fritter Good For?
Vegan
— Not suitable
Vegetarian
— Not 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 Chicken Egg Oat Fritter Fat Profile
SATURATED
1.02g
MONOUNSATURATED
1.33g
POLYUNSATURATED
0.77g
Omega 6:3 ratio 11.2:1
Above the ideal 4:1 (11.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.