Inti Nutrition Facts: Calories, Macros & Health Benefits
Summary: Inti contains 380 calories, 3.5g protein, 50g carbs, and 18g fat per 2 tablespoons (30g). It is a source of saturated fat, iron, zinc.
Nutrition Facts — 2 tablespoons (30g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 380 kcal | 19% |
| Protein | 3.5g | 7% |
| Carbohydrates | 50.0g | 18% |
| Total Fat | 18.0g | 23% |
| Fiber | 4.5g | 16% |
| Sugar | 42.0g | -- |
| Saturated Fat | 14.0g | 70% |
| Sodium | 15.0mg | 1% |
| Potassium | 1.0mg | 0% |
| Calcium | 30.0mg | 2% |
| Iron | 200.0mg | 1111% |
| Magnesium | 0.80mg | 0% |
| Zinc | 60.0mg | 545% |
| Vitamin C | 0.03mg | 0% |
| Vitamin A | 0.02mcg | 0% |
| Vitamin B6 | 0.40mg | 24% |
| Vitamin B12 | 0.04mcg | 2% |
| Folate | 8.0mcg | 2% |
| Vitamin E | 0.30mg | 2% |
Is Inti Good for You?
Inti provides 380 calories per 2 tablespoons (30g) with 3.5g protein, 50g carbohydrates, and 18g fat. It is a source of saturated fat (70% dv), iron (1111% dv), zinc (545% dv).
Inti is a sweet filling made from grated coconut and jaggery (or sugar), commonly used as stuffing in South Indian and Southeast Asian sweets like modak, kozhukattai, and puttu.
Key Health Benefits of Inti
- Saturated Fat (70% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1111% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (545% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (24% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Inti Nutrition with Gram
Use Gram to log inti 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 inti?
Inti contains 380 calories per 2 tablespoons (30g).
How much protein is in inti?
Inti provides 3.5g of protein per 2 tablespoons (30g).
How many carbs are in inti?
Inti has 50g of carbohydrates per 2 tablespoons (30g).
Is inti good for tracking nutrition?
Yes. Inti can be logged by calories, macros, and micronutrients in the Gram app.
How should I use inti in a meal plan?
Use Inti as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track inti and thousands of other foods with the Gram app.