Tondak Nutrition Facts: Calories, Macros & Health Benefits
Summary: Tondak contains 85 calories, 8g protein, 4.5g carbs, and 4g fat per one bowl (200g). It is a source of saturated fat, cholesterol, sodium.
Nutrition Facts — one bowl (200g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 85 kcal | 4% |
| Protein | 8.0g | 16% |
| Carbohydrates | 4.5g | 2% |
| Total Fat | 4.0g | 5% |
| Fiber | 0.80g | 3% |
| Sugar | 1.5g | -- |
| Saturated Fat | 2.5g | 12% |
| Cholesterol | 35.0mg | 12% |
| Sodium | 350.0mg | 15% |
| Potassium | 4.0mg | 0% |
| Calcium | 25.0mg | 2% |
| Iron | 180.0mg | 1000% |
| Magnesium | 1.2mg | 0% |
| Zinc | 120.0mg | 1091% |
| Vitamin C | 0.05mg | 0% |
| Vitamin A | 0.08mcg | 0% |
| Vitamin B6 | 1.2mg | 71% |
| Vitamin B12 | 0.10mcg | 4% |
| Folate | 12.0mcg | 3% |
| Vitamin E | 0.60mg | 4% |
| Vitamin K | 10.0mcg | 8% |
| Phosphorus | 20.0mg | 2% |
Is Tondak Good for You?
Tondak provides 85 calories per one bowl (200g) with 8g protein, 4.5g carbohydrates, and 4g fat. It is a source of saturated fat (12% dv), cholesterol (12% dv), sodium (15% dv).
Tondak is a traditional Goan clam curry made with clams cooked in a coconut-based spicy gravy with Goan spices.
Key Health Benefits of Tondak
- Saturated Fat (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (15% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1000% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1091% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 8g protein per serving to support satiety and muscle maintenance.
How to Track Tondak Nutrition with Gram
Use Gram to log tondak 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 tondak?
Tondak contains 85 calories per one bowl (200g).
How much protein is in tondak?
Tondak provides 8g of protein per one bowl (200g).
How many carbs are in tondak?
Tondak has 4.5g of carbohydrates per one bowl (200g).
Is tondak good for tracking nutrition?
Yes. Tondak can be logged by calories, macros, and micronutrients in the Gram app.
How should I use tondak in a meal plan?
Use Tondak 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 tondak and thousands of other foods with the Gram app.