Zucchini croquettes

Appetizer

Item Rating: 70/100

1 serving (100 grams) contains 150 calories, 5.0 grams of protein, 8.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		357.1
% Daily Value*
Total Fat		19.0 g	24%
	Saturated Fat	6.0 g	30%
	Polyunsaturated Fat	0 g
Cholesterol		47.6 mg	15%
Sodium		714.3 mg	31%
Total Carbohydrates		35.7 g	12%
	Dietary Fiber	4.8 g	17%
	Sugars	4.8 g
protein		11.9 g	23%
Vitamin D		0 mcg	0%
Calcium		238.1 mg	18%
Iron		2.4 mg	13%
Potassium		595.2 mg	12%

* 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 (47.3%)

Protein: 47 cal (13.2%)

Carbs: 142 cal (39.5%)

About Zucchini croquettes

Zucchini croquettes are a savory dish made from grated zucchini mixed with ingredients such as eggs, breadcrumbs, and seasonings, often pan-fried or baked until golden. Commonly featured in Mediterranean and Middle Eastern cuisines, these croquettes highlight zucchini’s mild flavor and versatility. Zucchini is a nutrient-dense vegetable that is low in calories, containing only 17 calories per 100 grams, and rich in water content (about 95%). It also provides essential vitamins such as vitamin C and vitamin B6, as well as minerals like potassium and manganese. When prepared thoughtfully, zucchini croquettes can be a nutritious option packed with fiber and plant-based nutrients.

Health Benefits

• Zucchini is high in vitamin C, an antioxidant that supports immune health and skin repair.
• Provides potassium, which is essential for maintaining healthy blood pressure.
• Contains dietary fiber, promoting digestive health and aiding in weight management.
• Rich in water content, zucchini helps with hydration and supports skin elasticity.
• Vitamin B6 in zucchini supports brain function and energy metabolism.

Dietary Considerations

Allergens: Contains eggs, breadcrumbs (may contain gluten)

Suitable for: Vegetarian, mediterranean diet

Not suitable for: Gluten-free, vegan (unless eggs are substituted)

Selection and Storage

Zucchini croquettes should be stored in an airtight container in the refrigerator for up to 3 days. Reheat in an oven or on a skillet to maintain crispiness.

Common Questions About Zucchini croquettes Nutrition

Are zucchini croquettes high in protein?

Zucchini croquettes typically contain moderate amounts of protein, depending on the recipe. On average, a serving (around 2 small croquettes) provides about 4-6 grams of protein, primarily from ingredients like eggs and cheese, if included. Adding extra protein like tofu or meat can increase the protein content.

Can I eat zucchini croquettes on a keto diet?

Yes, zucchini croquettes can be keto-friendly if prepared using low-carb ingredients. Traditional recipes may include breadcrumbs, but these can be substituted with almond flour, coconut flour, or ground pork rinds to reduce carbohydrate content while keeping them compatible with a keto diet.

What are the health benefits of zucchini croquettes?

Zucchini croquettes are rich in vitamins A and C from zucchini, which support immune function and skin health. They are also a good source of dietary fiber, aiding digestion. However, deep-fried options may increase calorie and fat content, so opting for baked versions is a healthier choice.

What is the recommended serving size for zucchini croquettes?

A typical serving size for zucchini croquettes is 2-3 small croquettes, which equates to about 150-200 calories, depending on preparation. Pair them with a side salad or a protein source for a well-rounded meal, or serve them as an appetizer.

How do zucchini croquettes compare to potato croquettes?

Zucchini croquettes are generally lower in calories and carbohydrates compared to potato croquettes due to the lower carb content of zucchini. They also provide more vitamins and fiber. While potato croquettes have a creamier texture, zucchini croquettes offer a lighter, crispier alternative.

Data Sources & Scientific References