Vendakkai Poriyal Nutrition Facts: Calories, Macros & Health Benefits
Summary: Vendakkai Poriyal contains 95 calories, 2.5g protein, 8.2g carbs, and 5.5g 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 | 2.5g | 5% |
| Carbohydrates | 8.2g | 3% |
| Total Fat | 5.5g | 7% |
| Fiber | 3.5g | 12% |
| Sugar | 2.2g | -- |
| Saturated Fat | 2.8g | 14% |
| Sodium | 290.0mg | 13% |
| Potassium | 12.0mg | 0% |
| Calcium | 38.0mg | 3% |
| Iron | 210.0mg | 1167% |
| Magnesium | 0.70mg | 0% |
| Zinc | 55.0mg | 500% |
| Vitamin C | 0.08mg | 0% |
| Vitamin A | 0.07mcg | 0% |
| Vitamin B6 | 0.70mg | 41% |
| Vitamin B12 | 0.10mcg | 4% |
| Folate | 35.0mcg | 9% |
| Vitamin E | 0.80mg | 5% |
| Phosphorus | 30.0mg | 2% |
Is Vendakkai Poriyal Good for You?
Vendakkai Poriyal provides 95 calories per one bowl (150g) with 2.5g protein, 8.2g carbohydrates, and 5.5g fat. It is a source of saturated fat (14% dv), sodium (13% dv), iron (1167% dv).
Classic Tamil Nadu dry stir-fried okra dish seasoned with mustard seeds, urad dal, curry leaves, and grated coconut. A staple side dish in South Indian meals.
Key Health Benefits of Vendakkai Poriyal
- Saturated Fat (14% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (13% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1167% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (500% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (41% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Vendakkai Poriyal Nutrition with Gram
Use Gram to log vendakkai poriyal 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 vendakkai poriyal?
Vendakkai Poriyal contains 95 calories per one bowl (150g).
How much protein is in vendakkai poriyal?
Vendakkai Poriyal provides 2.5g of protein per one bowl (150g).
How many carbs are in vendakkai poriyal?
Vendakkai Poriyal has 8.2g of carbohydrates per one bowl (150g).
Is vendakkai poriyal good for tracking nutrition?
Yes. Vendakkai Poriyal can be logged by calories, macros, and micronutrients in the Gram app.
How should I use vendakkai poriyal in a meal plan?
Use Vendakkai Poriyal 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 vendakkai poriyal and thousands of other foods with the Gram app.