Surati Ponk Nutrition Facts: Calories, Macros & Health Benefits
Summary: Surati Ponk contains 145 calories, 5.5g protein, 26g carbs, and 2g fat per one cup (100g). It is a source of iron, zinc, vitamin b6.
Nutrition Facts — one cup (100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 145 kcal | 7% |
| Protein | 5.5g | 11% |
| Carbohydrates | 26.0g | 9% |
| Total Fat | 2.0g | 3% |
| Fiber | 4.5g | 16% |
| Sugar | 3.0g | -- |
| Saturated Fat | 0.30g | 2% |
| Sodium | 5.0mg | 0% |
| Potassium | 4.0mg | 0% |
| Calcium | 55.0mg | 4% |
| Iron | 260.0mg | 1444% |
| Magnesium | 1.2mg | 0% |
| Zinc | 140.0mg | 1273% |
| Vitamin C | 0.20mg | 0% |
| Vitamin A | 0.08mcg | 0% |
| Vitamin B6 | 2.0mg | 118% |
| Vitamin B12 | 0.18mcg | 8% |
| Folate | 30.0mcg | 8% |
| Vitamin E | 0.50mg | 3% |
| Phosphorus | 10.0mg | 1% |
Is Surati Ponk Good for You?
Surati Ponk provides 145 calories per one cup (100g) with 5.5g protein, 26g carbohydrates, and 2g fat. It is a source of iron (1444% dv), zinc (1273% dv), vitamin b6 (118% dv).
Ponk is tender green sorghum (jowar) grains, a seasonal winter delicacy from Surat, Gujarat. The grains are roasted and eaten as a snack or used in various dishes like ponk vada and ponk bhel.
Key Health Benefits of Surati Ponk
- Iron (1444% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1273% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (118% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 5.5g protein per serving to support satiety and muscle maintenance.
How to Track Surati Ponk Nutrition with Gram
Use Gram to log surati ponk 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 surati ponk?
Surati Ponk contains 145 calories per one cup (100g).
How much protein is in surati ponk?
Surati Ponk provides 5.5g of protein per one cup (100g).
How many carbs are in surati ponk?
Surati Ponk has 26g of carbohydrates per one cup (100g).
Is surati ponk good for tracking nutrition?
Yes. Surati Ponk can be logged by calories, macros, and micronutrients in the Gram app.
How should I use surati ponk in a meal plan?
Use Surati Ponk 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 surati ponk and thousands of other foods with the Gram app.