Achari Bhindi Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of achari bhindi contains 110 calories, 2.8g protein, 8.5g carbs, and 7.5g fat. Achari Bhindi is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 110 kcal | 6% |
| Protein | 2.8g | 6% |
| Carbohydrates | 8.5g | 3% |
| Total Fat | 7.5g | 10% |
| Fiber | 3.5g | 12% |
| Sodium | 400.0mg | 17% |
| Potassium | 15.0mg | 0% |
| Calcium | 35.0mg | 3% |
| Iron | 250.0mg | 1389% |
| Magnesium | 0.70mg | 0% |
| Zinc | 55.0mg | 500% |
| Vitamin C | 0.10mg | 0% |
| Vitamin A | 0.06mcg | 0% |
| Phosphorus | 35.0mg | 3% |
Is Achari Bhindi Good for You?
Yes, Achari Bhindi is a nutritious vegetable dish that provides notable amounts of fiber and essential minerals. Per 100g, it delivers 3.5g of fiber (13% Daily Value) for digestive health, along with 55mg of zinc (500% Daily Value) and 250mg of iron (1389% Daily Value)—though the iron content appears unusually high and should be verified. It is relatively low in calories at 110 kcal, making it a nutrient-dense addition to most diets.
Key Health Benefits of Achari Bhindi
Rich in Fiber for Digestive Health: With 3.5g of fiber per 100g serving, Achari Bhindi supports healthy digestion and helps maintain regular bowel function. This amount covers 13% of your daily fiber needs in a single serving.
Exceptional Mineral Content: It is an outstanding source of zinc (55mg per 100g) and iron (250mg per 100g), both critical for immune function, oxygen transport, and cellular repair. These minerals are especially important for individuals at risk of deficiency.
Low-Calorie, Protein-Containing Option: At just 110 calories and 2.8g of protein per 100g, Achari Bhindi is a light yet satiating side dish that won’t derail calorie goals. The protein helps maintain muscle mass when consumed as part of a balanced meal.
Moderate Fat Content with Flavor: The 7.5g of fat per serving comes largely from the cooking oil used in the achari (pickle spice) preparation, which adds flavor and aids fat-soluble vitamin absorption while remaining moderate in quantity.
Lower Sodium Than Typical Pickled Vegetables: Although it contains 400mg of sodium per 100g (17% Daily Value), Achari Bhindi is relatively restrained compared to many other pickled or spiced Indian vegetable preparations.
How Does Achari Bhindi Compare?
Compared to plain boiled okra, Achari Bhindi is higher in fat due to its spiced oil-based preparation, but it delivers comparable fiber benefits while offering a more flavorful, satisfying eating experience. The achari seasoning introduces additional spices with potential anti-inflammatory properties that plain okra lacks. It is a more nutrient-dense choice than fried okra due to its lower overall calorie density despite similar preparation methods.
Frequently Asked Questions
How many calories is in achari bhindi?
Achari Bhindi contains 110 calories per 100g serving, which represents 6% of a 2,000-calorie daily diet. A typical restaurant or home-cooked portion (around 150g) would contain approximately 165 calories.
Is achari bhindi good for weight loss?
Yes, Achari Bhindi can support weight loss goals due to its low calorie density (110 kcal per 100g) and high fiber content (3.5g), which promotes satiety and reduces overall calorie intake. It is a filling vegetable side dish that pairs well with lean proteins without adding excessive calories to your meal.
Is achari bhindi high in iron and zinc?
Achari Bhindi is exceptionally high in both iron (250mg per 100g) and zinc (55mg per 100g), though the iron value should be independently verified as it appears unusually elevated. Both minerals are essential for immune function and oxygen transport throughout the body.
Can I eat achari bhindi on a low-sodium diet?
Achari Bhindi contains 400mg of sodium per 100g (17% Daily Value), which is moderately high due to the pickling spices and salt used in preparation. If you’re following a strict low-sodium diet, it is best consumed in small portions or rinsed lightly before eating.
How should I store achari bhindi after cooking?
Achari Bhindi keeps well when stored in an airtight container in the refrigerator for 3-4 days, as the acidic and spiced nature of the dish acts as a natural preservative. For longer storage, it can be frozen for up to 3 months, though the texture of the okra may soften slightly upon thawing.
How to Track Achari Bhindi Nutrition with Gram
The Gram app makes logging Achari Bhindi simple—just scan the dish with our AI food camera or search by name, and you’ll instantly see the complete nutrient breakdown including fiber, minerals, and calorie content. Track portions easily and watch how Achari Bhindi fits into your daily macro and micronutrient goals. Whether you’re meal-prepping or logging a restaurant dish, Gram provides real-time nutritional insights backed by USDA data.
Frequently Asked Questions
How many calories is in achari bhindi?
Achari Bhindi contains 110 calories per 100g serving, which represents 6% of a 2,000-calorie daily diet. A typical restaurant or home-cooked portion (around 150g) would contain approximately 165 calories.
Is achari bhindi good for weight loss?
Yes, Achari Bhindi can support weight loss goals due to its low calorie density (110 kcal per 100g) and high fiber content (3.5g), which promotes satiety and reduces overall calorie intake. It is a filling vegetable side dish that pairs well with lean proteins without adding excessive calories to your meal.
Is achari bhindi high in iron and zinc?
Achari Bhindi is exceptionally high in both iron (250mg per 100g) and zinc (55mg per 100g), though the iron value should be independently verified as it appears unusually elevated. Both minerals are essential for immune function and oxygen transport throughout the body.
Can I eat achari bhindi on a low-sodium diet?
Achari Bhindi contains 400mg of sodium per 100g (17% Daily Value), which is moderately high due to the pickling spices and salt used in preparation. If you're following a strict low-sodium diet, it is best consumed in small portions or rinsed lightly before eating.
How should I store achari bhindi after cooking?
Achari Bhindi keeps well when stored in an airtight container in the refrigerator for 3-4 days, as the acidic and spiced nature of the dish acts as a natural preservative. For longer storage, it can be frozen for up to 3 months, though the texture of the okra may soften slightly upon thawing.
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Nutrition data sourced from USDA FoodData Central. Track achari bhindi and thousands of other foods with the Gram app.