1 serving (200 grams) contains 180 calories, 3.0 grams of protein, 7.0 grams of fat, and 25.0 grams of carbohydrates.
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Nutrition Information
Calories |
211.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.2 g | 10% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 470.6 mg | 20% | |
| Total Carbohydrates | 29.4 g | 10% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 3.5 g | ||
| protein | 3.5 g | 7% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.1 mg | 3% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 529.4 mg | 11% | |
* 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 dum
Aloo Dum is a traditional Indian dish, popular in Bengali, North Indian, and Kashmiri cuisines. It primarily consists of baby potatoes cooked in a flavorful gravy made from tomatoes, onions, and a blend of spices such as turmeric, cumin, and garam masala. This dish is typically vegetarian and can be made vegan by avoiding dairy-based ingredients. The nutritional profile of Aloo Dum includes a rich source of carbohydrates from potatoes, antioxidants from the spices, and essential vitamins like vitamin C from the tomatoes. Depending on the specific preparation, it can also contain healthy fats from oils like mustard oil or ghee.
Health Benefits
- Potatoes are a good source of potassium, supporting proper muscle and nerve function.
- Tomatoes provide vitamin C and lycopene, which are known for their antioxidant and immune-boosting properties.
- Spices like turmeric contain curcumin, which has anti-inflammatory and antioxidant effects.
- Onions in the dish are rich in quercetin, a flavonoid that supports heart health.
- The dish is low in saturated fat if prepared with healthy oils, making it heart-friendly.
Dietary Considerations
Selection and Storage
Store Aloo Dum in airtight containers in the refrigerator for up to 3 days. Reheat gently to preserve the texture and flavors, adding a splash of water if the gravy thickens.
Common Questions About Aloo dum Nutrition
What is the nutritional content of Aloo Dum?
A typical serving of Aloo Dum (about 200 grams) contains approximately 150-250 calories, depending on the preparation method. It provides around 3-5 grams of protein, 20-30 grams of carbohydrates, and 7-10 grams of fat. It is also a source of vitamin C, potassium, and dietary fiber from the potatoes, while the spices may add antioxidants.
Is Aloo Dum compatible with a keto or low-carb diet?
No, Aloo Dum is not compatible with a strict keto or low-carb diet due to its high carbohydrate content, primarily from the potatoes. A single serving can contain 20-30 grams of net carbs, which would significantly exceed the daily carb allowance for keto followers.
What are the health benefits or concerns of eating Aloo Dum?
Aloo Dum is a good source of energy due to its carbohydrate content and provides essential nutrients like vitamin C and potassium. However, depending on how it is prepared, it can be high in fat and calories if cooked with excessive oil or cream. Moderation and balanced preparation are key to reaping its benefits without health concerns.
What is the recommended serving size for Aloo Dum?
A standard serving size of Aloo Dum is approximately 1 cup (200 grams). It is best paired with whole-grain options like brown rice or whole-wheat bread for a balanced meal. Portion control is recommended to manage calorie and carbohydrate intake.
How does Aloo Dum compare to other potato-based dishes?
Aloo Dum typically contains more spices and is cooked in a rich tomato- or yogurt-based gravy, making it more flavorful and nutrient-dense than plain boiled or mashed potatoes. However, compared to fried potato dishes like French fries, Aloo Dum is often healthier as it usually involves less oil and retains more nutrients.
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.
