Poriyal Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of poriyal contains 85 calories, 2.5g protein, 7.5g carbs, and 5g fat. Poriyal is a good source of iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 85 kcal | 4% |
| Protein | 2.5g | 5% |
| Carbohydrates | 7.5g | 3% |
| Total Fat | 5.0g | 6% |
| Fiber | 3.0g | 11% |
| Sodium | 200.0mg | 9% |
| Potassium | 12.0mg | 0% |
| Calcium | 25.0mg | 2% |
| Iron | 180.0mg | 1000% |
| Magnesium | 0.50mg | 0% |
| Zinc | 45.0mg | 409% |
| Vitamin C | 0.06mg | 0% |
| Vitamin A | 0.05mcg | 0% |
| Phosphorus | 50.0mg | 4% |
Is Poriyal Good for You?
Yes, poriyal is a nutritious vegetable dish that offers notable health benefits. A 100g serving provides 3g of fiber (11% Daily Value) for digestive health, along with 45mg of zinc (409% Daily Value) and 180mg of iron (1000% Daily Value)—minerals essential for immune function and oxygen transport. It is low in calories at just 85 kcal, making it a smart choice for balanced meals.
Key Health Benefits of Poriyal
High in Iron and Zinc – With 180mg of iron and 45mg of zinc per 100g, poriyal supports red blood cell formation and immune system strength. These minerals work together to enhance oxygen delivery throughout your body and protect against infections.
Good Source of Dietary Fiber – Containing 3g of fiber per 100g serving (11% Daily Value), it is excellent for digestive health. Adequate fiber intake promotes healthy gut bacteria and helps maintain steady blood sugar levels.
Low in Calories and Fat – At just 85 calories and 5g of total fat per 100g, poriyal fits easily into weight management and heart-healthy eating plans. The modest calorie density makes it ideal for satisfying meals without excess energy intake.
Provides Plant-Based Protein – Each 100g serving delivers 2.5g of protein (5% Daily Value), supporting muscle maintenance and tissue repair. Though modest, this plant protein contribution helps round out balanced vegetarian and vegan diets.
Contains Essential Minerals – Beyond iron and zinc, poriyal provides 50mg of phosphorus and 25mg of calcium per 100g, supporting bone health and metabolic function. These minerals work synergistically to maintain structural integrity and energy production.
How Does Poriyal Compare?
Compared to other stir-fried vegetables like basic sautéed carrots, poriyal stands out dramatically due to its iron and zinc content—delivering over 1000% and 400% Daily Value respectively. While both dishes are low in calories and high in fiber, poriyal’s mineral density makes it exceptional for addressing micronutrient gaps. Its traditional preparation with tempering spices also enhances nutrient bioavailability and adds flavor without excess sodium.
Frequently Asked Questions
How many calories is in poriyal?
Poriyal contains 85 calories per 100g serving, making it a low-calorie option for most meal plans. A typical serving of one cup (approximately 150g) would provide around 127 calories.
Is poriyal good for weight loss?
Yes, poriyal can support weight loss goals because it is low in calories (85 kcal per 100g) and high in fiber (3g per 100g). The fiber content promotes satiety, helping you feel fuller longer, while the minimal fat keeps overall energy density low.
Does poriyal have enough iron for anemia prevention?
Poriyal is exceptionally high in iron at 180mg per 100g (1000% Daily Value), making it an outstanding food for preventing and managing iron-deficiency anemia. However, the bioavailability of plant-based iron is lower than animal sources, so pairing it with vitamin C-rich foods can enhance absorption.
Is poriyal suitable for a diabetic diet?
Yes, poriyal is diabetic-friendly because it is low in carbohydrates (7.5g per 100g, only 3% Daily Value) and rich in fiber (3g per 100g). The fiber slows digestion and prevents rapid blood sugar spikes, making it an excellent vegetable choice for blood sugar management.
How should I store cooked poriyal to keep it fresh?
Store cooked poriyal in an airtight container in the refrigerator for up to 3-4 days. It can also be frozen for up to two months; simply thaw and reheat gently on the stovetop or microwave before serving.
How to Track Poriyal Nutrition with Gram
Logging poriyal into the Gram app takes just seconds—simply search for “poriyal” or use our AI food scanner to photograph your dish, and you’ll instantly see the complete nutrient breakdown. Our database automatically calculates your intake of iron, zinc, fiber, and all other nutrients relative to your daily goals. Track multiple servings throughout the week to understand how this traditional vegetable dish fits into your overall nutrition strategy.
Frequently Asked Questions
How many calories is in poriyal?
Poriyal contains 85 calories per 100g serving, making it a low-calorie option for most meal plans. A typical serving of one cup (approximately 150g) would provide around 127 calories.
Is poriyal good for weight loss?
Yes, poriyal can support weight loss goals because it is low in calories (85 kcal per 100g) and high in fiber (3g per 100g). The fiber content promotes satiety, helping you feel fuller longer, while the minimal fat keeps overall energy density low.
Does poriyal have enough iron for anemia prevention?
Poriyal is exceptionally high in iron at 180mg per 100g (1000% Daily Value), making it an outstanding food for preventing and managing iron-deficiency anemia. However, the bioavailability of plant-based iron is lower than animal sources, so pairing it with vitamin C-rich foods can enhance absorption.
Is poriyal suitable for a diabetic diet?
Yes, poriyal is diabetic-friendly because it is low in carbohydrates (7.5g per 100g, only 3% Daily Value) and rich in fiber (3g per 100g). The fiber slows digestion and prevents rapid blood sugar spikes, making it an excellent vegetable choice for blood sugar management.
How should I store cooked poriyal to keep it fresh?
Store cooked poriyal in an airtight container in the refrigerator for up to 3-4 days. It can also be frozen for up to two months; simply thaw and reheat gently on the stovetop or microwave before serving.
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Nutrition data sourced from USDA FoodData Central. Track poriyal and thousands of other foods with the Gram app.