Lai Bari Nutrition Facts: Calories, Macros & Health Benefits
Summary: Lai Bari contains 280 calories, 14g protein, 32g carbs, and 12g fat per 4 pieces (30g). It is a source of sodium, iron, zinc.
Nutrition Facts — 4 pieces (30g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 280 kcal | 14% |
| Protein | 14.0g | 28% |
| Carbohydrates | 32.0g | 12% |
| Total Fat | 12.0g | 15% |
| Fiber | 5.5g | 20% |
| Sugar | 2.5g | -- |
| Saturated Fat | 1.5g | 8% |
| Sodium | 520.0mg | 23% |
| Potassium | 5.0mg | 0% |
| Calcium | 65.0mg | 5% |
| Iron | 350.0mg | 1944% |
| Magnesium | 1.8mg | 0% |
| Zinc | 150.0mg | 1364% |
| Vitamin C | 0.18mg | 0% |
| Vitamin A | 0.12mcg | 0% |
| Vitamin B6 | 1.2mg | 71% |
| Vitamin B12 | 0.20mcg | 8% |
| Folate | 45.0mcg | 11% |
| Vitamin E | 1.2mg | 8% |
| Phosphorus | 180.0mg | 14% |
Is Lai Bari Good for You?
Lai Bari provides 280 calories per 4 pieces (30g) with 14g protein, 32g carbohydrates, and 12g fat. It is a source of sodium (23% dv), iron (1944% dv), zinc (1364% dv).
Dried dumplings made from mustard greens (lai) and urad dal batter, popular in Assamese and Eastern Indian cuisine. Sun-dried and later cooked in curry.
Key Health Benefits of Lai Bari
- Sodium (23% 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 (1364% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (71% DV): Supports balanced nutrition when included as part of your daily meals.
- Folate (11% 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 Lai Bari Nutrition with Gram
Use Gram to log lai bari 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 lai bari?
Lai Bari contains 280 calories per 4 pieces (30g).
How much protein is in lai bari?
Lai Bari provides 14g of protein per 4 pieces (30g).
How many carbs are in lai bari?
Lai Bari has 32g of carbohydrates per 4 pieces (30g).
Is lai bari good for tracking nutrition?
Yes. Lai Bari can be logged by calories, macros, and micronutrients in the Gram app.
How should I use lai bari in a meal plan?
Use Lai Bari 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 lai bari and thousands of other foods with the Gram app.