Ol Er Nutrition Facts: Calories, Macros & Health Benefits
Summary: Ol Er contains 95 calories, 2g protein, 12.5g carbs, and 4g fat per one cup (200g). It is a source of sodium, iron, zinc.
Nutrition Facts — one cup (200g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 95 kcal | 5% |
| Protein | 2.0g | 4% |
| Carbohydrates | 12.5g | 5% |
| Total Fat | 4.0g | 5% |
| Fiber | 2.5g | 9% |
| Sugar | 2.0g | -- |
| Saturated Fat | 0.50g | 2% |
| Sodium | 290.0mg | 13% |
| Potassium | 8.0mg | 0% |
| Calcium | 22.0mg | 2% |
| Iron | 210.0mg | 1167% |
| Magnesium | 0.50mg | 0% |
| Zinc | 45.0mg | 409% |
| Vitamin C | 0.06mg | 0% |
| Vitamin A | 0.04mcg | 0% |
| Vitamin B6 | 0.50mg | 29% |
| Vitamin B12 | 0.12mcg | 5% |
| Folate | 14.0mcg | 4% |
| Vitamin E | 0.60mg | 4% |
| Phosphorus | 25.0mg | 2% |
Is Ol Er Good for You?
Ol Er provides 95 calories per one cup (200g) with 2g protein, 12.5g carbohydrates, and 4g fat. It is a source of sodium (13% dv), iron (1167% dv), zinc (409% dv).
A traditional Bengali vegetable curry made with elephant foot yam (ol/suran), cooked with mustard oil, panch phoron (five-spice blend), and turmeric. A common home-style side dish.
Key Health Benefits of Ol Er
- Sodium (13% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1167% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (409% 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 Ol Er Nutrition with Gram
Use Gram to log ol er 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 ol er?
Ol Er contains 95 calories per one cup (200g).
How much protein is in ol er?
Ol Er provides 2g of protein per one cup (200g).
How many carbs are in ol er?
Ol Er has 12.5g of carbohydrates per one cup (200g).
Is ol er good for tracking nutrition?
Yes. Ol Er can be logged by calories, macros, and micronutrients in the Gram app.
How should I use ol er in a meal plan?
Use Ol Er 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 ol er and thousands of other foods with the Gram app.