Rice croquette: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Crispy on the outside and creamy on the inside, these delightful fried or baked balls of seasoned rice are a comforting and versatile snack or appetizer. --- RECIPE --- Servings: 4-6 Prep Time: 20 minutes Ingredients: - 2 cups cooked short-grain rice, cooled - 1/2 cup grated Parmesan cheese - 1 large egg, beaten - 2 tbsp chopped fresh parsley - 1/4 tsp salt - Pinch of black pepper - 1/2 cup all-purpose flour - 1 cup breadcrumbs (panko recommended) - Oil for frying Instructions: 1. In a bowl, combine the cooled cooked rice, Parmesan cheese, beaten egg, parsley, salt, and pepper. Mix well until everything is thoroughly combined. 2. Form the rice mixture into small, uniform balls or cylindrical shapes, about 1.5 inches in diameter. 3. Set up a dredging station: one shallow dish with flour, one with the beaten egg, and one with breadcrumbs. 4. Roll each rice croquette first in flour, then dip in the beaten egg, and finally coat generously with breadcrumbs, pressing gently to adhere. 5. Heat about 2-3 inches of oil in a deep pot or skillet to 350°F (175°C). 6. Carefully fry the croquettes in batches for 3-5 minutes, turning occasionally, until golden brown and crispy. Do not overcrowd the pan. 7. Remove with a slotted spoon and place on a wire rack lined with paper towels to drain excess oil. Serve warm.
Per 100g reference serving, Rice croquette provides 154 kcal of energy, 3.35g protein (9% of calories), 20.1g total carbohydrates (53% of calories, including 0.9g dietary fiber and 0.62g sugars), and 6.58g total fat (38% of calories).
Vitamins Profile in Rice croquette (Per 100g)
Track how Rice croquette contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 2.1 mg | 2.3% DV |
| Vitamin D (D2 + D3) | 0.3 µg | 1.5% DV |
| Vitamin B12 (Cobalamin) | 0.09 µg | 3.8% DV |
| Vitamin A (RAE) | 28 µg | 3.1% DV |
| Vitamin E (Alpha-Tocopherol) | 0.58 mg | 3.9% DV |
| Vitamin K (Phylloquinone) | 30.7 µg | 25.6% DV |
| Vitamin B1 (Thiamin) | 0.119 mg | 9.9% DV |
| Vitamin B2 (Riboflavin) | 0.071 mg | 5.5% DV |
| Vitamin B3 (Niacin) | 1.09 mg | 6.8% DV |
| Vitamin B6 (Pyridoxine) | 0.085 mg | 5% DV |
| Total Folate (Vitamin B9) | 54 µg | 13.5% DV |
| Folate (Dietary Folate Equivalents) | 78 µg | 19.5% DV |
| Natural Food Folate | 20 µg | 5% DV |
| Choline | 32.8 mg | 6% DV |
| Preformed Retinol | 19 µg | 2.1% DV |
| Beta-Carotene | 114 µg | 3.2% DV |
| Beta-Cryptoxanthin | 1 µg | 0.2% DV |
| Lutein + Zeaxanthin | 217 µg | 2.2% DV |
Minerals & Electrolytes in Rice croquette (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.11 mg | 6.2% DV |
| Calcium (Ca) | 31 mg | 2.4% DV |
| Magnesium (Mg) | 14 mg | 3.3% DV |
| Potassium (K) | 130 mg | 2.8% DV |
| Zinc (Zn) | 0.51 mg | 4.6% DV |
| Selenium (Se) | 8.2 µg | 14.9% DV |
| Phosphorus (P) | 56 mg | 4.5% DV |
| Copper (Cu) | 0.053 mg | 5.9% DV |
| Sodium (Na) | 416 mg | 18.1% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.11 g | 6.9% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.61 g | 11.5% DV |
| Monounsaturated Fat (MUFA) | 2.63 g | 8.8% DV |
| Polyunsaturated Fat (PUFA) | 1.76 g | 8.8% DV |
| Saturated Fat (SFA) | 1.72 g | 8.6% DV |
| Dietary Cholesterol | 43 mg | 14.3% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Rice croquette contains 154 calories (kcal), 3.35g of protein, 20.1g of carbohydrates (0.9g fiber, 0.62g total sugars), and 6.58g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Rice croquette has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of 0.216 mEq/100g, classifying it as Neutral PRAL Balance.
Allergen tags for Rice croquette: Cereals containing gluten, Milk, Eggs. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 12+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Rice croquette by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.