Poriyal Nutrition Facts: Calories, Macros & Health Benefits
Summary: Poriyal contains 95 calories, 2.8g protein, 8.5g carbs, and 5.5g fat per one cup (150g). It is a source of saturated fat, iron, zinc.
Nutrition Facts — one cup (150g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 95 kcal | 5% |
| Protein | 2.8g | 6% |
| Carbohydrates | 8.5g | 3% |
| Total Fat | 5.5g | 7% |
| Fiber | 3.2g | 11% |
| Sugar | 2.5g | -- |
| Saturated Fat | 2.8g | 14% |
| Sodium | 180.0mg | 8% |
| Potassium | 12.0mg | 0% |
| Calcium | 28.0mg | 2% |
| Iron | 220.0mg | 1222% |
| Magnesium | 0.50mg | 0% |
| Zinc | 52.0mg | 473% |
| Vitamin C | 0.06mg | 0% |
| Vitamin A | 0.05mcg | 0% |
| Vitamin B6 | 0.60mg | 35% |
| Vitamin B12 | 0.10mcg | 4% |
| Folate | 35.0mcg | 9% |
| Vitamin E | 0.80mg | 5% |
| Phosphorus | 80.0mg | 6% |
Is Poriyal Good for You?
Poriyal provides 95 calories per one cup (150g) with 2.8g protein, 8.5g carbohydrates, and 5.5g fat. It is a source of saturated fat (14% dv), iron (1222% dv), zinc (473% dv).
Traditional South Indian dry stir-fried vegetable dish tempered with mustard seeds, urad dal, curry leaves, and grated coconut. Commonly made with beans, cabbage, carrot, or mixed vegetables.
Key Health Benefits of Poriyal
- Saturated Fat (14% 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 (473% 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 Poriyal Nutrition with Gram
Use Gram to log poriyal 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 poriyal?
Poriyal contains 95 calories per one cup (150g).
How much protein is in poriyal?
Poriyal provides 2.8g of protein per one cup (150g).
How many carbs are in poriyal?
Poriyal has 8.5g of carbohydrates per one cup (150g).
Is poriyal good for tracking nutrition?
Yes. Poriyal can be logged by calories, macros, and micronutrients in the Gram app.
How should I use poriyal in a meal plan?
Use Poriyal 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 poriyal and thousands of other foods with the Gram app.