Panjiri Nutrition Facts: Calories, Macros & Health Benefits
Summary: Panjiri contains 480 calories, 9g protein, 48g carbs, and 28g fat per 2 tablespoons (30g). It is a source of saturated fat, iron, zinc.
Nutrition Facts — 2 tablespoons (30g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 480 kcal | 24% |
| Protein | 9.0g | 18% |
| Carbohydrates | 48.0g | 17% |
| Total Fat | 28.0g | 36% |
| Fiber | 3.5g | 12% |
| Sugar | 28.0g | -- |
| Saturated Fat | 12.0g | 60% |
| Cholesterol | 10.0mg | 3% |
| Sodium | 15.0mg | 1% |
| Potassium | 1.0mg | 0% |
| Calcium | 65.0mg | 5% |
| Iron | 220.0mg | 1222% |
| Magnesium | 1.8mg | 0% |
| Zinc | 160.0mg | 1455% |
| Vitamin C | 0.20mg | 0% |
| Vitamin A | 0.10mcg | 0% |
| Vitamin B6 | 2.5mg | 147% |
| Vitamin B12 | 0.15mcg | 6% |
| Folate | 18.0mcg | 4% |
| Vitamin E | 4.5mg | 30% |
| Phosphorus | 30.0mg | 2% |
Is Panjiri Good for You?
Panjiri provides 480 calories per 2 tablespoons (30g) with 9g protein, 48g carbohydrates, and 28g fat. It is a source of saturated fat (60% dv), iron (1222% dv), zinc (1455% dv).
Traditional Punjabi energy-dense sweet made from roasted whole wheat flour, ghee, sugar, dry fruits, and edible gum. Often given to new mothers for postpartum recovery.
Key Health Benefits of Panjiri
- Saturated Fat (60% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1222% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1455% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (147% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin E (30% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 9g protein per serving to support satiety and muscle maintenance.
How to Track Panjiri Nutrition with Gram
Use Gram to log panjiri 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 panjiri?
Panjiri contains 480 calories per 2 tablespoons (30g).
How much protein is in panjiri?
Panjiri provides 9g of protein per 2 tablespoons (30g).
How many carbs are in panjiri?
Panjiri has 48g of carbohydrates per 2 tablespoons (30g).
Is panjiri good for tracking nutrition?
Yes. Panjiri can be logged by calories, macros, and micronutrients in the Gram app.
How should I use panjiri in a meal plan?
Use Panjiri as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
Track your nutrition with Gram
Snap a photo of your meal and let AI do the rest. Track calories, macros, and micronutrients effortlessly.
Nutrition data sourced from USDA FoodData Central. Track panjiri and thousands of other foods with the Gram app.