Surmai Tawa Nutrition Facts: Calories, Macros & Health Benefits
Summary: Surmai Tawa contains 220 calories, 20.5g protein, 5.8g carbs, and 13g fat per one piece (120g). It is a source of saturated fat, cholesterol, sodium.
Nutrition Facts — one piece (120g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 220 kcal | 11% |
| Protein | 20.5g | 41% |
| Carbohydrates | 5.8g | 2% |
| Total Fat | 13.0g | 17% |
| Fiber | 0.40g | 1% |
| Sugar | 0.50g | -- |
| Saturated Fat | 3.0g | 15% |
| Cholesterol | 68.0mg | 23% |
| Sodium | 390.0mg | 17% |
| Potassium | 2.0mg | 0% |
| Calcium | 36.0mg | 3% |
| Iron | 285.0mg | 1583% |
| Magnesium | 0.90mg | 0% |
| Zinc | 225.0mg | 2045% |
| Vitamin C | 0.08mg | 0% |
| Vitamin A | 0.13mcg | 0% |
| Vitamin B6 | 5.6mg | 329% |
| Vitamin B12 | 0.36mcg | 15% |
| Folate | 13.0mcg | 3% |
| Vitamin E | 2.0mg | 13% |
| Vitamin K | 8.8mcg | 7% |
| Phosphorus | 48.0mg | 4% |
Is Surmai Tawa Good for You?
Surmai Tawa provides 220 calories per one piece (120g) with 20.5g protein, 5.8g carbohydrates, and 13g fat. It is a source of saturated fat (15% dv), cholesterol (23% dv), sodium (17% dv).
King mackerel steak cooked on a flat tawa/griddle with spice paste, a popular coastal Indian preparation with slightly more oil contact than regular fry
Key Health Benefits of Surmai Tawa
- Saturated Fat (15% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (23% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (17% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1583% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (2045% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 20.5g protein per serving to support satiety and muscle maintenance.
How to Track Surmai Tawa Nutrition with Gram
Use Gram to log surmai tawa 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 surmai tawa?
Surmai Tawa contains 220 calories per one piece (120g).
How much protein is in surmai tawa?
Surmai Tawa provides 20.5g of protein per one piece (120g).
How many carbs are in surmai tawa?
Surmai Tawa has 5.8g of carbohydrates per one piece (120g).
Is surmai tawa good for tracking nutrition?
Yes. Surmai Tawa can be logged by calories, macros, and micronutrients in the Gram app.
How should I use surmai tawa in a meal plan?
Use Surmai Tawa 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 surmai tawa and thousands of other foods with the Gram app.