1 serving (150 grams) contains 200 calories, 3.0 grams of protein, 5.0 grams of fat, and 35.0 grams of carbohydrates.
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Nutrition Information
Calories |
317.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.9 g | 10% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 476.2 mg | 20% | |
| Total Carbohydrates | 55.6 g | 20% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 3.2 g | ||
| protein | 4.8 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 31.7 mg | 2% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 634.9 mg | 13% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Aloo bhorta
Aloo Bhorta is a popular mashed potato dish from Bengali cuisine, characterized by its blend of earthy flavors and simple preparation. It typically includes boiled potatoes mashed with mustard oil, salt, onions, chilies, and sometimes garlic, creating a dish that is both aromatic and comforting. From a nutritional perspective, a common serving of Aloo Bhorta is rich in carbohydrates from the potatoes, healthy fats from mustard oil, and minor amounts of dietary fiber, vitamin C, and potassium. The chilies and onions add small amounts of vitamin A, antioxidants, and additional micronutrients. Although relatively calorie-dense due to its carbohydrate content, it is a staple food that provides quick energy and fits well into traditional meals.
Health Benefits
- Provides a good source of vitamin C, which supports immunity and skin health.
- Rich in potassium, contributing to healthy blood pressure regulation.
- Contains healthy fats from mustard oil, which are high in monounsaturated fats and omega-3 fatty acids, promoting heart health.
Dietary Considerations
Selection and Storage
Store Aloo Bhorta in an airtight container in the refrigerator for up to 2 days. Reheat gently to maintain texture and flavor.
Common Questions About Aloo bhorta Nutrition
Is Aloo Bhorta high in protein?
Aloo Bhorta is not high in protein as its primary ingredient is mashed potatoes, which contain approximately 2 grams of protein per 100 grams. The dish may gain a small boost in protein from added mustard oil or onions, but it remains a low-protein food overall.
Can I eat Aloo Bhorta on a keto diet?
Aloo Bhorta is not compatible with a keto diet because potatoes are high in carbohydrates. One medium-sized potato contains around 37 grams of carbs, which exceeds typical daily limits for keto dieters aiming to stay under 20–50 grams of net carbs per day.
What are the health benefits or concerns of eating Aloo Bhorta?
Aloo Bhorta can be a good source of quick energy due to its carbohydrate content and provides potassium and vitamin C from potatoes. However, it may be high in calories from added mustard oil or potential overuse of salt, which could contribute to excess caloric intake or increased sodium levels if consumed heavily.
What is a recommended serving size for Aloo Bhorta?
A recommended serving size for Aloo Bhorta is about 1/2 cup (approximately 100 grams), which contains roughly 70-100 calories depending on the preparation. This portion size is ideal for balancing your meal with other protein-rich or fiber-rich side dishes.
How does Aloo Bhorta compare to mashed potatoes in nutritional value?
Aloo Bhorta and mashed potatoes are similar in base nutrition, but Aloo Bhorta often includes mustard oil, onions, and chili for added flavor and minor micronutrient benefits. Traditional mashed potatoes may contain butter and milk, making them higher in fat and calories.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
