Croqueta

Appetizer

Item Rating: 61/100

1 serving (50 grams) contains 120 calories, 3.0 grams of protein, 7.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		567.8
% Daily Value*
Total Fat		33.1 g	42%
	Saturated Fat	9.5 g	47%
	Polyunsaturated Fat	0 g
Cholesterol		71.0 mg	23%
Sodium		946.4 mg	41%
Total Carbohydrates		47.3 g	17%
	Dietary Fiber	2.4 g	8%
	Sugars	4.7 g
protein		14.2 g	28%
Vitamin D		0 mcg	0%
Calcium		94.6 mg	7%
Iron		2.4 mg	13%
Potassium		236.6 mg	5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 297 cal (54.8%)

Protein: 56 cal (10.4%)

Carbs: 189 cal (34.8%)

About Croqueta

Croqueta is a traditional dish originating from French cuisine, commonly associated with Spain and various Latin American countries. It is a small breadcrumb-coated food roll, typically filled with béchamel sauce and a variety of ingredients such as ham, chicken, or cheese. Croquetas are fried, resulting in a golden and crispy exterior with a creamy interior. One serving (approximately 2 pieces, fried) provides around 240 calories, 14 grams of fat, 6 grams of protein, and 20 grams of carbohydrates. While high in fat due to frying, it also offers small amounts of calcium and iron depending on the filling.

Health Benefits

• Croquetas provide a source of protein (approximately 6 grams per serving), supporting muscle repair and maintenance.
• The inclusion of calcium (40 mg per serving) contributes to maintaining bone strength and health.
• A small amount of iron (1 mg per serving) supports oxygen transport in the blood.

Dietary Considerations

Allergens: Contains gluten, dairy, eggs

Suitable for: Lacto-ovo vegetarians (if made with vegetarian filling and cheese)

Not suitable for: Vegans, gluten-free diets, lactose-intolerant individuals, low-fat diets

Selection and Storage

Store uncooked croquetas in a single layer in the refrigerator for up to 24 hours or freeze for up to 3 months. For best results, fry them directly from frozen.

Common Questions About Croqueta Nutrition

Is a croqueta high in protein?

A croqueta contains about 6 grams of protein per serving (typically one piece). While it does provide some protein, it is not considered a high-protein food compared to other sources like chicken or eggs.

Can I eat a croqueta on a keto diet?

Croquetas are not compatible with a keto diet as they contain approximately 20 grams of carbohydrates per serving. The breading and filling usually include flour or breadcrumbs, which make them too high in carbs for strict keto guidelines.

Are croquetas healthy to eat?

Croquetas can be enjoyed occasionally, but they are considered a calorie-dense and sodium-rich food, with 240 calories and 400 mg of sodium per serving. They also contain 14 grams of fat, which includes oil used in frying. For a healthier option, consider baking them instead of frying.

What is the recommended serving size for croquetas?

A typical serving size for croquetas is 1-2 pieces, depending on their size. This portion provides around 240-480 calories. Pairing them with a side salad or vegetables can help create a more balanced meal.

How do croquetas compare to other fried appetizers?

Compared to similar fried appetizers like mozzarella sticks or egg rolls, croquetas tend to have a comparable calorie range but may be higher in sodium (400 mg per piece). They are also generally less greasy if baked instead of fried, making them a slightly healthier alternative when prepared this way.

Data Sources & Scientific References