Aloo posto

Dinner

Item Rating: 78/100

1 serving (150 grams) contains 250 calories, 5.0 grams of protein, 18.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		396.8
% Daily Value*
Total Fat		28.6 g	36%
	Saturated Fat	4.8 g	24%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		476.2 mg	20%
Total Carbohydrates		31.7 g	11%
	Dietary Fiber	4.8 g	17%
	Sugars	3.2 g
protein		7.9 g	15%
Vitamin D		0 mcg	0%
Calcium		127.0 mg	9%
Iron		3.2 mg	17%
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

🍯 Low sugar

Source of Calories

Fat: 257 cal (61.9%)

Protein: 31 cal (7.6%)

Carbs: 126 cal (30.5%)

About Aloo posto

Aloo Posto is a traditional Bengali dish made with potatoes (aloo) and poppy seeds (posto). Originating from West Bengal, India, it is a staple in Bengali cuisine, often paired with steamed rice and dal. The dish gains its signature flavor from the earthy, nutty taste of ground poppy seeds, typically blended with mustard oil, green chilies, and turmeric for seasoning. Potatoes are rich in carbohydrates, providing energy, while poppy seeds contribute healthy fats, calcium, and magnesium. Though simple, Aloo Posto balances macronutrients and is a popular comfort food known for its distinctive aroma and mildly spiced profile, making it a beloved part of Bengali culinary tradition.

Health Benefits

• Rich in magnesium from poppy seeds, which supports muscle function and nerve health.
• Source of dietary fiber from potatoes, aiding digestion and promoting gut health.
• Provides essential fatty acids from poppy seeds, beneficial for heart health and maintaining cholesterol balance.

Dietary Considerations

Allergens: Contains poppy seeds, mustard oil

Suitable for: Vegetarian, lacto-vegetarian

Not suitable for: Nut-free diets, low-carb diets

Selection and Storage

Store raw potatoes in a cool, dark place. Grind poppy seeds fresh or refrigerate to retain their flavor and nutrients.

Common Questions About Aloo posto Nutrition

What is the nutritional content of Aloo Posto?

Aloo Posto typically contains around 200-250 calories per serving (1 cup). It is a moderate source of carbohydrates due to the potatoes, and provides minimal protein, about 2-3g per serving. The poppy seeds in the dish contribute healthy fats and some essential minerals like calcium, magnesium, and iron.

Can I eat Aloo Posto on a keto or low-carb diet?

Aloo Posto is not suitable for a strict keto or low-carb diet because it primarily contains potatoes, which are high in carbohydrates. A single serving can contain approximately 25-30g of carbs. To make it keto-friendly, you could substitute the potatoes with lower-carb vegetables like cauliflower or zucchini.

What are the health benefits or concerns of eating Aloo Posto?

Aloo Posto is rich in healthy fats from poppy seeds, which may support brain and heart health. It also provides dietary fiber and some essential minerals. However, it is carb-heavy due to the potatoes, so individuals managing blood sugar levels or on low-carb diets should eat it in moderation.

What is the ideal serving size for Aloo Posto?

An ideal serving size for Aloo Posto is about 1 cup (approximately 150-200g), which provides a balanced portion of carbohydrates, fats, and nutrients. Pairing it with protein-rich dishes like lentils or dal can make the meal more nutritionally complete.

How does Aloo Posto compare to other potato-based dishes?

Compared to mashed or fried potatoes, Aloo Posto is typically healthier as it uses minimal oil and gains additional nutrients from poppy seeds. However, it is similar in carbohydrate content to other potato-based dishes, so portion control is important if you're watching your carb intake.

Data Sources & Scientific References