Rasam Podi Nutrition Facts: Calories, Macros & Health Benefits
Summary: Rasam Podi contains 325 calories, 14g protein, 45g carbs, and 10.5g fat per 2 teaspoons (10g). It is a source of calcium, iron, zinc.
Nutrition Facts — 2 teaspoons (10g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 325 kcal | 16% |
| Protein | 14.0g | 28% |
| Carbohydrates | 45.0g | 16% |
| Total Fat | 10.5g | 13% |
| Fiber | 15.0g | 54% |
| Sugar | 3.0g | -- |
| Saturated Fat | 1.8g | 9% |
| Sodium | 45.0mg | 2% |
| Potassium | 4.0mg | 0% |
| Calcium | 180.0mg | 14% |
| Iron | 900.0mg | 5000% |
| Magnesium | 3.0mg | 1% |
| Zinc | 280.0mg | 2545% |
| Vitamin C | 0.35mg | 0% |
| Vitamin A | 0.18mcg | 0% |
| Vitamin B6 | 4.5mg | 265% |
| Vitamin B12 | 0.30mcg | 12% |
| Folate | 40.0mcg | 10% |
| Vitamin E | 1.5mg | 10% |
| Phosphorus | 25.0mg | 2% |
Is Rasam Podi Good for You?
Rasam Podi provides 325 calories per 2 teaspoons (10g) with 14g protein, 45g carbohydrates, and 10.5g fat. It is a source of calcium (14% dv), iron (5000% dv), zinc (2545% dv).
A South Indian spice powder blend made from roasted toor dal, coriander seeds, cumin, black pepper, red chillies and curry leaves, used to make rasam.
Key Health Benefits of Rasam Podi
- Calcium (14% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (5000% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (2545% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (265% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B12 (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 14g protein per serving to support satiety and muscle maintenance.
How to Track Rasam Podi Nutrition with Gram
Use Gram to log rasam podi 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 rasam podi?
Rasam Podi contains 325 calories per 2 teaspoons (10g).
How much protein is in rasam podi?
Rasam Podi provides 14g of protein per 2 teaspoons (10g).
How many carbs are in rasam podi?
Rasam Podi has 45g of carbohydrates per 2 teaspoons (10g).
Is rasam podi good for tracking nutrition?
Yes. Rasam Podi can be logged by calories, macros, and micronutrients in the Gram app.
How should I use rasam podi in a meal plan?
Use Rasam Podi 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 rasam podi and thousands of other foods with the Gram app.