⏱ 35 min totalCheesy Garlic Quinoa Zucchini Fritters
Per 1 serving · 179 g · 10 ingredients
of a 2,000 cal day
- Protein12g17% of calories
- Carbs26g38% of calories
- Fat13g45% of calories
At a glance
One serving of Cheesy Garlic Quinoa Zucchini Fritters (179 g) has 267 calories, with 12 g of protein, 26 g of carbohydrates and 13 g of fat. Most of its energy comes from fat (45% of calories). It is high in protein (23% DV), thiamine (22% DV) and riboflavin (b2) (22% DV). Keep an eye on sodium and saturated fat, which provide 25% and 20% of the daily value.
High in
20%+ of the daily value
- Protein23%
- Thiamine22%
- Riboflavin (B2)22%
- Vitamin B621%
- Calcium23%
- Iron27%
Good source of
10–19% of the daily value
- Vitamin C15%
- Vitamin E10%
- Niacin11%
- Folate (B9)17%
- Vitamin B1214%
- Pantothenic acid12%
Watch
20%+ of the daily value
- Sodium25%
- Saturated fat20%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅔ cup, sliced Zucchini- 🥄¹⁄₁₆ tsp Salt
- 🥄³⁄₁₆ cup Water
¹⁄₁₆ cup Quinoa
³⁄₁₆ cup Parmesan cheese
³⁄₁₆ extra large Egg
½ cloves, minced Garlic
¹⁄₁₆ tsp, ground Oregano
³⁄₁₆ cup Breadcrumbs
½ tbsp Olive oil
Directions
- 1
Grate the zucchini, toss with salt, and let it drain for 10 minutes in a colander.
- 2
Cook the quinoa according to package instructions.
- 3
Grate the Parmesan cheese.
- 4
Squeeze out the excess water from the zucchini.
- 5
In a large bowl, combine zucchini, quinoa, cheese, eggs, garlic, oregano, and bread crumbs.
- 6
Form the mixture into patties and cook in hot olive oil in a skillet for about 4 minutes per side. Drain on paper towels.
Vitamins & minerals
Amounts for 1 serving (179 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 53 μg | 6% |
| Vitamin C | 14 mg | 15% |
| Vitamin D | 0.2 μg | 2% |
| Vitamin E | 2 mg | 10% |
| Vitamin K | 10 μg | 8% |
| Thiamine | 0.3 mg | 22% |
| Riboflavin (B2) | 0.3 mg | 22% |
| Niacin | 2 mg | 11% |
| Vitamin B6 | 0.3 mg | 21% |
| Folate (B9) | 69 μg | 17% |
| Vitamin B12 | 0.3 μg | 14% |
| Pantothenic acid | 1 mg | 12% |
| Choline | 50 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 229 mg | 23% |
| Iron | 2 mg | 27% |
| Potassium | 345 mg | 7% |
| Magnesium | 58 mg | 14% |
| Phosphorus | 242 mg | 35% |
| Zinc | 2 mg | 14% |
| Copper | 0.2 mg | 20% |
| Manganese | 1 mg | 26% |
| Selenium | 12 μg | 22% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 103 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.3 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 45 μg | — |
| Serine | 1 g | — |
| Starch | 18 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.2 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 267 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 51minWalking (3.5 mph)
- 32minCycling (moderate)
- 22minRunning (6 mph)
- 38minSwimming laps
Common questions
How many calories are in Cheesy Garlic Quinoa Zucchini Fritters?
One serving of Cheesy Garlic Quinoa Zucchini Fritters (1 serving) has 267 calories, which works out to 150 calories per 100 g. That is about 13% of a 2,000-calorie day.
Are Cheesy Garlic Quinoa Zucchini Fritters high in protein?
It provides a solid 12 g of protein per serving (23% of the 50 g daily value), but protein supplies only 17% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Cheesy Garlic Quinoa Zucchini Fritters keto-friendly?
It is hard to fit into a strict keto diet. One serving has 23 g of net carbs and 38% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Cheesy Garlic Quinoa Zucchini Fritters?
572 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Cheesy Garlic Quinoa Zucchini Fritters?
3.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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