Veg cutlet

Appetizer

Item Rating: 73/100

1 serving (100 grams) contains 200 calories, 5.0 grams of protein, 8.0 grams of fat, and 25.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		476.2
% Daily Value*
Total Fat		19.0 g	24%
	Saturated Fat	3.6 g	18%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		714.3 mg	31%
Total Carbohydrates		59.5 g	21%
	Dietary Fiber	7.1 g	25%
	Sugars	4.8 g
protein		11.9 g	23%
Vitamin D		0 mcg	0%
Calcium		119.0 mg	9%
Iron		3.6 mg	20%
Potassium		714.3 mg	15%

* 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: 171 cal (37.5%)

Protein: 47 cal (10.4%)

Carbs: 238 cal (52.1%)

About Veg cutlet

A veg cutlet is a popular vegetarian dish originating in South Asian, particularly Indian cuisine. It consists of mashed vegetables, often including potatoes, carrots, peas, beans, and spices, bound together with flour or bread crumbs and shallow-fried or baked. A standard serving is a nutrient-dense option rich in dietary fiber, carbohydrates for energy, and micronutrients like vitamin A, vitamin C, and iron derived from the vegetables. Veg cutlets are commonly enjoyed as a snack, appetizer, or part of a light meal, offering a plant-based alternative to meat-based cutlets while being flavorful and satisfying.

Health Benefits

• Rich in dietary fiber from vegetables like peas and beans, which supports healthy digestion and prevents constipation.
• Contains vitamin A from carrots, essential for eye health and immune function.
• Provides vitamin C from added vegetables like bell peppers or peas, supporting immune health and collagen production.
• Delivers iron from vegetables like spinach or a fortified flour coating, contributing to better oxygen transport in the blood.
• Low in cholesterol and high in plant-based nutrients, making it heart-friendly.

Dietary Considerations

Allergens: Contains gluten (from wheat-based coatings like breadcrumbs or flour), soy (if soy flour or other soy ingredients are used)

Suitable for: Vegetarian, ovo-vegetarian (if egg is used for binding)

Not suitable for: Gluten-free, vegan (if dairy or egg is added)

Selection and Storage

Store uncooked veg cutlets in an airtight container in the refrigerator for up to 2 days or freeze for up to a month. Cook immediately after thawing for the best texture.

Common Questions About Veg cutlet Nutrition

Is a veg cutlet high in protein?

Veg cutlets are moderately low in protein compared to meat-based options. A typical serving (around 100g) contains 2-4g of protein, depending on the ingredients like lentils, chickpeas, or potatoes. To increase protein, you can incorporate legumes or use protein-rich flours like chickpea or quinoa flour in the recipe.

Can I eat veg cutlets on a keto diet?

Traditional veg cutlets are generally not suitable for a keto diet due to their high carbohydrate content, primarily from potatoes, bread crumbs, or other starchy ingredients. To make them keto-friendly, consider replacing potatoes with cauliflower or paneer and using almond flour or crushed nuts instead of bread crumbs.

Are veg cutlets healthy?

Veg cutlets can be a healthy option if prepared with nutrient-dense ingredients like vegetables, whole grains, and legumes. They are a good source of dietary fiber and essential vitamins like vitamin A and C from vegetables. However, deep-frying increases calorie and fat content, so opting for baking or air-frying is recommended for a healthier preparation.

What is the recommended serving size for veg cutlets?

A standard serving size for veg cutlets is 2-3 pieces, which typically amounts to around 150-200g. This would provide approximately 150-250 calories, depending on the preparation method and ingredients. Pairing them with a side of salad or yogurt dip can make them more balanced and satisfying.

How do veg cutlets compare to meat cutlets nutritionally?

Veg cutlets are typically lower in protein and iron than meat cutlets but are higher in dietary fiber if made with vegetables and legumes. They are also generally lower in saturated fat, making them heart-friendly if baked or air-fried. For a nutritional boost, veg cutlets can include lentils or tofu to mimic the protein content of meat-based options.

Data Sources & Scientific References