Kharda Nutrition Facts: Calories, Macros & Health Benefits
Summary: Kharda contains 340 calories, 14g protein, 38g carbs, and 16g fat per one tablespoon (10g). It is a source of saturated fat, sodium, iron.
Nutrition Facts — one tablespoon (10g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 340 kcal | 17% |
| Protein | 14.0g | 28% |
| Carbohydrates | 38.0g | 14% |
| Total Fat | 16.0g | 21% |
| Fiber | 12.0g | 43% |
| Sugar | 3.0g | -- |
| Saturated Fat | 2.5g | 12% |
| Sodium | 800.0mg | 35% |
| Potassium | 3.0mg | 0% |
| Calcium | 120.0mg | 9% |
| Iron | 350.0mg | 1944% |
| Magnesium | 2.5mg | 1% |
| Zinc | 250.0mg | 2273% |
| Vitamin C | 0.30mg | 0% |
| Vitamin A | 0.15mcg | 0% |
| Vitamin B6 | 3.0mg | 176% |
| Vitamin B12 | 0.25mcg | 10% |
| Folate | 45.0mcg | 11% |
| Vitamin E | 2.5mg | 17% |
| Phosphorus | 40.0mg | 3% |
Is Kharda Good for You?
Kharda provides 340 calories per one tablespoon (10g) with 14g protein, 38g carbohydrates, and 16g fat. It is a source of saturated fat (12% dv), sodium (35% dv), iron (1944% dv).
Maharashtrian dry chutney powder made from flaxseeds, sesame seeds, peanuts, garlic and red chili. Served as a condiment with bhakri or rice.
Key Health Benefits of Kharda
- Saturated Fat (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (35% 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 (2273% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (176% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 14g protein per serving to support satiety and muscle maintenance.
How to Track Kharda Nutrition with Gram
Use Gram to log kharda 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 kharda?
Kharda contains 340 calories per one tablespoon (10g).
How much protein is in kharda?
Kharda provides 14g of protein per one tablespoon (10g).
How many carbs are in kharda?
Kharda has 38g of carbohydrates per one tablespoon (10g).
Is kharda good for tracking nutrition?
Yes. Kharda can be logged by calories, macros, and micronutrients in the Gram app.
How should I use kharda in a meal plan?
Use Kharda 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 kharda and thousands of other foods with the Gram app.