Rissol

Appetizer

Item Rating: 62/100

1 serving (100 grams) contains 250 calories, 6.0 grams of protein, 12.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		595.2
% Daily Value*
Total Fat		28.6 g	36%
	Saturated Fat	7.1 g	35%
	Polyunsaturated Fat	0 g
Cholesterol		47.6 mg	15%
Sodium		952.4 mg	41%
Total Carbohydrates		71.4 g	25%
	Dietary Fiber	2.4 g	8%
	Sugars	4.8 g
protein		14.3 g	28%
Vitamin D		0 mcg	0%
Calcium		47.6 mg	3%
Iron		3.6 mg	20%
Potassium		357.1 mg	7%

* 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

⚠️ Contains trans fat

Source of Calories

Fat: 257 cal (42.9%)

Protein: 57 cal (9.5%)

Carbs: 285 cal (47.6%)

About Rissol

Rissol is a savory dish commonly found in Portuguese cuisine and similar Mediterranean or South European traditions. It typically consists of a filling, such as minced meat, fish, or vegetables, encased in pastry or dough, which is then breaded and deep-fried. Nutritionally, an average rissol provides approximately 250 calories, 6 grams of protein, 30 grams of carbohydrates, 12 grams of fat, and small amounts of fiber, calcium, and iron. Due to its fried preparation, rissol is calorie-dense yet can be a source of moderate minerals and protein when made with nutrient-rich fillings.

Health Benefits

• Provides a moderate source of protein (6g), which supports muscle maintenance and repair.
• Contains iron (1.5mg per serving), contributing to oxygen transport and red blood cell production.
• When filled with vegetables or fish, it can provide additional vitamins like beta-carotene or omega-3 fatty acids.

Dietary Considerations

Allergens: Contains gluten, egg, wheat, dairy, fish (if used in filling)

Suitable for: Non-vegetarian diets, lacto-ovo vegetarian diets (if made with vegetables)

Not suitable for: Gluten-free diets, vegan diets (unless modified with vegan substitutes), low-fat diets

Selection and Storage

Store rissóis in an airtight container in the refrigerator for up to 2 days. Reheat in an oven or air fryer to restore crispness before serving. They can also be frozen before frying for longer shelf life.

Common Questions About Rissol Nutrition

Is Rissol high in protein?

Rissol contains 6 grams of protein per serving (typically 1 piece, about 100 grams). While it provides some protein, it’s not particularly high compared to protein-rich foods like chicken or legumes.

Can I eat Rissol on a keto diet?

Rissol is not suitable for a standard keto diet because it contains 30 grams of carbohydrates per serving, which is too high for maintaining ketosis. Keto-friendly alternatives might involve adjusting the dough to use low-carb ingredients like almond or coconut flour.

What are the health benefits or concerns of eating Rissol?

Rissol provides a moderate amount of energy (250 calories per serving) and some important macronutrients like fat and protein. However, it is relatively high in carbohydrates and sodium (400 mg per serving), which may not be ideal for individuals aiming to manage blood sugar levels or reduce salt intake.

What is the recommended portion size for Rissol?

One piece of Rissol (approximately 100 grams) is the standard portion size, providing 250 calories. Pairing it with a fresh salad or vegetables can make for a more balanced meal.

How does Rissol compare to other fried appetizers?

Compared to similar fried appetizers like samosas or empanadas, Rissol has a similar calorie profile but often contains less protein and fiber. It’s also higher in sodium, so if you're watching your salt intake, other options may be preferable.

Data Sources & Scientific References