Recipes · Spanish · Desserts
Churros
One serving has 392 kcal and 6 g protein, and at least a fifth of a woman's daily need of copper (37%), manganese (32%), thiamin (30%), selenium (28%), vitamin K (26%) and riboflavin (22%). Ready in 25 minutes.
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- Preparation: 10 min
- Cooking: 15 min
- Makes: 1 serving (157 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 40 g Flour, all-purpose
- 60 g Water
- 0.3 g Salt
- 12 g Vegetable oil
- 10 g Sugar
- 15 g Chocolate, dark
- 20 g Milk, whole
Method
- Bring the water and salt to the boil, take off the heat and beat in the flour all at once until it forms a smooth, thick dough.
- Spoon the warm dough into a piping bag fitted with a star nozzle.
- Heat the frying oil to about 190°C (375°F). Pipe short lengths straight into the oil, frying a few at a time for 2-3 minutes until golden and cooked through.
- Drain and toss in the sugar while hot.
- Melt the chocolate with the milk over low heat, stirring, and serve alongside for dipping. Makes 1 portion (about 5 churros with dip); multiply by 6 for a party batch.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 392 kcal | 19% |
| Carbohydrates | 48.4 g | |
| Water | 82.5 mL | |
| Fiber | 2.7 g | 9% |
| Protein | 5.9 g | 12% |
| Tryptophan | 0.06 g | |
| Threonine | 0.14 g | |
| Isoleucine | 0.18 g | |
| Leucine | 0.34 g | |
| Lysine | 0.14 g | |
| Methionine | 0.09 g | |
| Cystine | 0.09 g | |
| Phenylalanine | 0.24 g | |
| Tyrosine | 0.16 g | |
| Valine | 0.21 g | |
| Histidine | 0.11 g | |
| Fat | 19.4 g | |
| Monounsaturated | 4.8 g | |
| Polyunsaturated | 7.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.4 g | |
| Saturated | 5.9 g | |
| Trans-Fats | 0.09 g | |
| Cholesterol | 2.5 mg | |
| Calcium | 41.5 mg | 4% |
| Copper | 0.33 mg | 37% |
| Iron | 3.7 mg | 20% |
| Magnesium | 45.6 mg | 15% |
| Manganese | 0.57 mg | 32% |
| Phosphorus | 106 mg | 15% |
| Potassium | 177 mg | 4% |
| Selenium | 15.4 µg | 28% |
| Sodium | 131 mg | |
| Zinc | 0.86 mg | 11% |
| Thiamin (vitamin B1) | 0.33 mg | 30% |
| Riboflavin (vitamin B2) | 0.24 mg | 22% |
| Niacin (vitamin B3) | 2.5 mg | 18% |
| Pantothenic acid (vitamin B5) | 0.31 mg | 6% |
| Pyridoxine (vitamin B6) | 0.03 mg | 2% |
| Folate (vitamin B9) | 74.2 µg | 19% |
| Cobalamin (vitamin B12) | 0.13 µg | 5% |
| Choline | 2.9 mg | 1% |
| Vitamin A | 9.5 µg | 1% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 10.2 IU | 2% |
| Vitamin E | 1.2 mg | 8% |
| Vitamin K | 23.3 µg | 26% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.4 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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