Keerai Poriyal Nutrition Facts: Calories, Macros & Health Benefits
Summary: Keerai Poriyal contains 85 calories, 3.5g protein, 6.5g carbs, and 5g fat per one cup (100g). It is a source of sodium, iron, zinc.
Nutrition Facts — one cup (100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 85 kcal | 4% |
| Protein | 3.5g | 7% |
| Carbohydrates | 6.5g | 2% |
| Total Fat | 5.0g | 6% |
| Fiber | 3.0g | 11% |
| Sugar | 1.0g | -- |
| Saturated Fat | 1.8g | 9% |
| Sodium | 250.0mg | 11% |
| Potassium | 18.0mg | 0% |
| Calcium | 55.0mg | 4% |
| Iron | 350.0mg | 1944% |
| Magnesium | 0.80mg | 0% |
| Zinc | 55.0mg | 500% |
| Vitamin C | 0.08mg | 0% |
| Vitamin A | 0.15mcg | 0% |
| Vitamin B6 | 0.80mg | 47% |
| Vitamin B12 | 0.15mcg | 6% |
| Folate | 80.0mcg | 20% |
| Vitamin E | 1.5mg | 10% |
| Phosphorus | 450.0mg | 36% |
Is Keerai Poriyal Good for You?
Keerai Poriyal provides 85 calories per one cup (100g) with 3.5g protein, 6.5g carbohydrates, and 5g fat. It is a source of sodium (11% dv), iron (1944% dv), zinc (500% dv).
Tamil Nadu-style dry stir-fry of leafy greens (spinach, amaranth, or other keerai) tempered with mustard seeds, urad dal, and grated coconut.
Key Health Benefits of Keerai Poriyal
- Sodium (11% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1944% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (500% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (47% DV): Supports balanced nutrition when included as part of your daily meals.
- Folate (20% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Keerai Poriyal Nutrition with Gram
Use Gram to log keerai poriyal 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 keerai poriyal?
Keerai Poriyal contains 85 calories per one cup (100g).
How much protein is in keerai poriyal?
Keerai Poriyal provides 3.5g of protein per one cup (100g).
How many carbs are in keerai poriyal?
Keerai Poriyal has 6.5g of carbohydrates per one cup (100g).
Is keerai poriyal good for tracking nutrition?
Yes. Keerai Poriyal can be logged by calories, macros, and micronutrients in the Gram app.
How should I use keerai poriyal in a meal plan?
Use Keerai Poriyal 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 keerai poriyal and thousands of other foods with the Gram app.