Kohlrabi Poriyal Nutrition Facts: Calories, Macros & Health Benefits
Summary: Kohlrabi Poriyal contains 72 calories, 2g protein, 7.5g carbs, and 3.8g fat per one cup (150g). It is a source of iron, zinc, vitamin b6.
Nutrition Facts — one cup (150g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 72 kcal | 4% |
| Protein | 2.0g | 4% |
| Carbohydrates | 7.5g | 3% |
| Total Fat | 3.8g | 5% |
| Fiber | 2.5g | 9% |
| Sugar | 2.8g | -- |
| Saturated Fat | 0.50g | 2% |
| Sodium | 180.0mg | 8% |
| Potassium | 42.0mg | 1% |
| Calcium | 22.0mg | 2% |
| Iron | 260.0mg | 1444% |
| Magnesium | 0.50mg | 0% |
| Zinc | 42.0mg | 382% |
| Vitamin C | 0.05mg | 0% |
| Vitamin A | 0.03mcg | 0% |
| Vitamin B6 | 0.50mg | 29% |
| Vitamin B12 | 0.12mcg | 5% |
| Folate | 18.0mcg | 4% |
| Vitamin E | 0.60mg | 4% |
| Phosphorus | 5.0mg | 0% |
Is Kohlrabi Poriyal Good for You?
Kohlrabi Poriyal provides 72 calories per one cup (150g) with 2g protein, 7.5g carbohydrates, and 3.8g fat. It is a source of iron (1444% dv), zinc (382% dv), vitamin b6 (29% dv).
South Indian dry stir fry of kohlrabi (knol khol/navalkol) tempered with mustard seeds, urad dal, curry leaves, and grated coconut
Key Health Benefits of Kohlrabi Poriyal
- Iron (1444% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (382% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (29% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Kohlrabi Poriyal Nutrition with Gram
Use Gram to log kohlrabi 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 kohlrabi poriyal?
Kohlrabi Poriyal contains 72 calories per one cup (150g).
How much protein is in kohlrabi poriyal?
Kohlrabi Poriyal provides 2g of protein per one cup (150g).
How many carbs are in kohlrabi poriyal?
Kohlrabi Poriyal has 7.5g of carbohydrates per one cup (150g).
Is kohlrabi poriyal good for tracking nutrition?
Yes. Kohlrabi Poriyal can be logged by calories, macros, and micronutrients in the Gram app.
How should I use kohlrabi poriyal in a meal plan?
Use Kohlrabi 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 kohlrabi poriyal and thousands of other foods with the Gram app.