Adai Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of adai contains 195 calories, 8.5g protein, 28g carbs, and 5.5g fat. Adai is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 195 kcal | 10% |
| Protein | 8.5g | 17% |
| Carbohydrates | 28.0g | 10% |
| Total Fat | 5.5g | 7% |
| Fiber | 3.5g | 12% |
| Sodium | 310.0mg | 13% |
| Potassium | 2.0mg | 0% |
| Calcium | 50.0mg | 4% |
| Iron | 200.0mg | 1111% |
| Magnesium | 1.2mg | 0% |
| Zinc | 130.0mg | 1182% |
| Vitamin C | 0.18mg | 0% |
| Vitamin A | 0.08mcg | 0% |
| Phosphorus | 10.0mg | 1% |
Is Adai Good for You?
Yes, Adai is a nutritious food choice. Per 100g serving, it provides 8.5g of protein (17% Daily Value) and 3.5g of fiber (13% Daily Value), supporting muscle maintenance and digestive health. It’s also relatively modest in calories at 195 kcal per 100g (10% Daily Value).
Key Health Benefits of Adai
High in Plant-Based Protein: With 8.5g of protein per 100g, Adai supports muscle repair and satiety, making it a valuable protein source for vegetarians and vegans.
Good Fiber Content: The 3.5g of fiber per serving (13% Daily Value) promotes digestive health and helps maintain stable blood sugar levels throughout the day.
Low Calorie Density: At just 195 calories per 100g, Adai allows you to enjoy a satisfying portion without excessive calorie intake, helpful for weight management goals.
Moderate Healthy Fat: The 5.5g of total fat per 100g comes primarily from plant sources, supporting nutrient absorption and overall cardiovascular health.
Sodium-Conscious Choice: With 310mg of sodium per 100g (13% Daily Value), Adai fits well into a balanced diet without contributing excessive salt intake.
How Does Adai Compare?
Compared to other traditional Indian breakfast staples like dosa, Adai stands out for its higher fiber content and comparable protein levels while maintaining similar calorie density. It is made from a lentil and rice blend, which gives it nutritional advantages over grain-only breakfast options that often lack adequate protein and fiber.
Frequently Asked Questions
How many calories is in adai?
Adai contains 195 calories per 100g serving. Depending on the size of your adai, a typical single serving (around 50-75g) would contain approximately 98-146 calories.
Is adai good for weight loss?
Yes, Adai can support weight loss efforts. Its combination of 8.5g protein and 3.5g fiber per 100g promotes satiety, helping you feel fuller longer while keeping calories moderate at 195 kcal per 100g.
How much iron does adai contain?
Adai provides 200mg of iron per 100g, which represents 1111% of the Daily Value. This exceptionally high iron content makes it an excellent choice for individuals seeking to prevent or manage iron deficiency anemia.
Is adai suitable for a diabetic diet?
Adai can be suitable for diabetics when portion-controlled. With 28g of carbohydrates and 3.5g of fiber per 100g, the relatively low glycemic profile combined with good protein content helps moderate blood sugar spikes.
How should I store prepared adai?
Adai is best consumed fresh and warm shortly after preparation for optimal texture and taste. If storing leftovers, keep them in an airtight container in the refrigerator for up to 2 days, then reheat gently before eating.
How to Track Adai Nutrition with Gram
The Gram app makes logging Adai effortless—simply use the AI food scanner to photograph your serving, and the app instantly identifies it and displays a complete nutrient breakdown. You’ll see exactly how much protein, fiber, iron, and other nutrients you’re consuming in real-time, helping you stay aligned with your nutrition goals throughout the day.
Frequently Asked Questions
How many calories is in adai?
Adai contains 195 calories per 100g serving. Depending on the size of your adai, a typical single serving (around 50-75g) would contain approximately 98-146 calories.
Is adai good for weight loss?
Yes, Adai can support weight loss efforts. Its combination of 8.5g protein and 3.5g fiber per 100g promotes satiety, helping you feel fuller longer while keeping calories moderate at 195 kcal per 100g.
How much iron does adai contain?
Adai provides 200mg of iron per 100g, which represents 1111% of the Daily Value. This exceptionally high iron content makes it an excellent choice for individuals seeking to prevent or manage iron deficiency anemia.
Is adai suitable for a diabetic diet?
Adai can be suitable for diabetics when portion-controlled. With 28g of carbohydrates and 3.5g of fiber per 100g, the relatively low glycemic profile combined with good protein content helps moderate blood sugar spikes.
How should I store prepared adai?
Adai is best consumed fresh and warm shortly after preparation for optimal texture and taste. If storing leftovers, keep them in an airtight container in the refrigerator for up to 2 days, then reheat gently before eating.
Track your nutrition with Gram
Snap a photo of your meal and let AI do the rest. Track calories, macros, and micronutrients effortlessly.
Nutrition data sourced from USDA FoodData Central. Track adai and thousands of other foods with the Gram app.