Tendli Upkari Nutrition Facts: Calories, Macros & Health Benefits
Summary: Tendli Upkari contains 95 calories, 2.2g protein, 7.2g carbs, and 6.5g fat per one bowl (150g). It is a source of saturated fat, sodium, iron.
Nutrition Facts — one bowl (150g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 95 kcal | 5% |
| Protein | 2.2g | 4% |
| Carbohydrates | 7.2g | 3% |
| Total Fat | 6.5g | 8% |
| Fiber | 2.5g | 9% |
| Sugar | 2.2g | -- |
| Saturated Fat | 3.8g | 19% |
| Sodium | 260.0mg | 11% |
| Potassium | 8.0mg | 0% |
| Calcium | 25.0mg | 2% |
| Iron | 185.0mg | 1028% |
| Magnesium | 0.50mg | 0% |
| Zinc | 40.0mg | 364% |
| Vitamin C | 0.05mg | 0% |
| Vitamin A | 0.04mcg | 0% |
| Vitamin B6 | 0.50mg | 29% |
| Vitamin B12 | 0.07mcg | 3% |
| Folate | 15.0mcg | 4% |
| Vitamin E | 0.60mg | 4% |
| Phosphorus | 30.0mg | 2% |
Is Tendli Upkari Good for You?
Tendli Upkari provides 95 calories per one bowl (150g) with 2.2g protein, 7.2g carbohydrates, and 6.5g fat. It is a source of saturated fat (19% dv), sodium (11% dv), iron (1028% dv).
Konkani/Goan style ivy gourd stir fry with freshly grated coconut, mustard seeds, and curry leaves. Upkari is a traditional Konkani dry vegetable preparation.
Key Health Benefits of Tendli Upkari
- Saturated Fat (19% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (11% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1028% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (364% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (29% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Tendli Upkari Nutrition with Gram
Use Gram to log tendli upkari 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 tendli upkari?
Tendli Upkari contains 95 calories per one bowl (150g).
How much protein is in tendli upkari?
Tendli Upkari provides 2.2g of protein per one bowl (150g).
How many carbs are in tendli upkari?
Tendli Upkari has 7.2g of carbohydrates per one bowl (150g).
Is tendli upkari good for tracking nutrition?
Yes. Tendli Upkari can be logged by calories, macros, and micronutrients in the Gram app.
How should I use tendli upkari in a meal plan?
Use Tendli Upkari 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 tendli upkari and thousands of other foods with the Gram app.