Benne Khara Nutrition Facts: Calories, Macros & Health Benefits
Summary: Benne Khara contains 195 calories, 4.2g protein, 22g carbs, and 9.5g fat per one bowl (200g). It is a source of saturated fat, sodium, iron.
Nutrition Facts — one bowl (200g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 195 kcal | 10% |
| Protein | 4.2g | 8% |
| Carbohydrates | 22.0g | 8% |
| Total Fat | 9.5g | 12% |
| Fiber | 1.5g | 5% |
| Sugar | 1.8g | -- |
| Saturated Fat | 5.2g | 26% |
| Cholesterol | 20.0mg | 7% |
| Sodium | 310.0mg | 13% |
| Potassium | 2.0mg | 0% |
| Calcium | 20.0mg | 2% |
| Iron | 90.0mg | 500% |
| Magnesium | 0.50mg | 0% |
| Zinc | 50.0mg | 455% |
| Vitamin C | 0.10mg | 0% |
| Vitamin A | 0.05mcg | 0% |
| Vitamin B6 | 1.0mg | 59% |
| Vitamin B12 | 0.06mcg | 2% |
| Folate | 14.0mcg | 4% |
| Vitamin E | 0.40mg | 3% |
| Vitamin K | 0.03mcg | 0% |
| Phosphorus | 55.0mg | 4% |
Is Benne Khara Good for You?
Benne Khara provides 195 calories per one bowl (200g) with 4.2g protein, 22g carbohydrates, and 9.5g fat. It is a source of saturated fat (26% dv), sodium (13% dv), iron (500% dv).
A Davangere-style spiced semolina (rava) dish cooked with generous amounts of butter (benne), cashews, curry leaves, mustard seeds, and green chilies. A beloved Karnataka breakfast item.
Key Health Benefits of Benne Khara
- Saturated Fat (26% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (13% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (500% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (455% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (59% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Benne Khara Nutrition with Gram
Use Gram to log benne khara and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in benne khara?
Benne Khara contains 195 calories per one bowl (200g).
How much protein is in benne khara?
Benne Khara provides 4.2g of protein per one bowl (200g).
How many carbs are in benne khara?
Benne Khara has 22g of carbohydrates per one bowl (200g).
Is benne khara good for tracking nutrition?
Yes. Benne Khara can be logged by calories, macros, and micronutrients in the Gram app.
How should I use benne khara in a meal plan?
Use Benne Khara as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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 benne khara and thousands of other foods with the Gram app.