Payar Olan Nutrition Facts: Calories, Macros & Health Benefits
Summary: Payar Olan contains 95 calories, 4g protein, 10.5g carbs, and 4.2g fat per one bowl (200g). It is a source of saturated fat, sodium, iron.
Nutrition Facts — one bowl (200g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 95 kcal | 5% |
| Protein | 4.0g | 8% |
| Carbohydrates | 10.5g | 4% |
| Total Fat | 4.2g | 5% |
| Fiber | 2.8g | 10% |
| Sugar | 2.0g | -- |
| Saturated Fat | 3.2g | 16% |
| Sodium | 320.0mg | 14% |
| Potassium | 5.0mg | 0% |
| Calcium | 28.0mg | 2% |
| Iron | 180.0mg | 1000% |
| Magnesium | 0.80mg | 0% |
| Zinc | 65.0mg | 591% |
| Vitamin C | 0.08mg | 0% |
| Vitamin A | 0.05mcg | 0% |
| Vitamin B6 | 0.60mg | 35% |
| Vitamin B12 | 0.08mcg | 3% |
| Folate | 45.0mcg | 11% |
| Vitamin E | 0.30mg | 2% |
| Phosphorus | 8.0mg | 1% |
Is Payar Olan Good for You?
Payar Olan provides 95 calories per one bowl (200g) with 4g protein, 10.5g carbohydrates, and 4.2g fat. It is a source of saturated fat (16% dv), sodium (14% dv), iron (1000% dv).
Payar olan is a traditional Kerala Sadya dish made with cowpeas (payar) and ash gourd cooked in thin coconut milk, seasoned with curry leaves and coconut oil. It is a mild, comforting dish.
Key Health Benefits of Payar Olan
- Saturated Fat (16% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (14% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1000% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (591% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (35% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Payar Olan Nutrition with Gram
Use Gram to log payar olan 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 payar olan?
Payar Olan contains 95 calories per one bowl (200g).
How much protein is in payar olan?
Payar Olan provides 4g of protein per one bowl (200g).
How many carbs are in payar olan?
Payar Olan has 10.5g of carbohydrates per one bowl (200g).
Is payar olan good for tracking nutrition?
Yes. Payar Olan can be logged by calories, macros, and micronutrients in the Gram app.
How should I use payar olan in a meal plan?
Use Payar Olan 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 payar olan and thousands of other foods with the Gram app.