1 serving (200 grams) contains 150 calories, 6.0 grams of protein, 5.0 grams of fat, and 20.0 grams of carbohydrates.
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Nutrition Information
Calories |
176.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.9 g | 7% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 352.9 mg | 15% | |
| Total Carbohydrates | 23.5 g | 8% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 3.5 g | ||
| protein | 7.1 g | 14% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 117.6 mg | 9% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 470.6 mg | 10% | |
* 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 Arai keerai kootu
Arai Keerai Kootu is a nutritious South Indian dish made with 'arai keerai' (also known as Amaranthus leaves or slender amaranth), lentils, and aromatic spices. It originates from Tamil Nadu and is often served as part of a wholesome vegetarian meal. The dish is rich in vitamins, minerals, and dietary fiber thanks to the leafy greens and lentils. Arai keerai is particularly prized for its high iron and calcium content, while the lentils provide a substantial amount of plant-based protein. Typically prepared with minimal oil, this dish is both nutritious and comforting.
Health Benefits
- Rich in iron, supporting oxygen transport in the blood and preventing anemia.
- Contains significant calcium, promoting strong bones and teeth.
- High in dietary fiber, aiding digestion and maintaining gut health.
- Packed with vitamin A, contributing to healthy vision and immunity.
- Provides plant-based protein, boosting muscle repair and overall energy.
Dietary Considerations
Selection and Storage
Store fresh arai keerai leaves in the refrigerator wrapped in a damp paper towel and inside a perforated bag. Consume within 2–3 days for optimal freshness. Pre-cooked Kootu can be refrigerated for up to 2 days in an airtight container.
Common Questions About Arai keerai kootu Nutrition
What is the nutritional content of Arai Keerai Kootu?
Arai Keerai Kootu, made with greens like amaranth leaves, lentils, and spices, is a nutrient-dense dish. A single serving (about 150g) provides around 80-100 calories, 4-6g of protein, fiber from the greens, and is rich in vitamin A, vitamin C, iron, and calcium. Its exact nutritional content may vary based on the ingredients used.
Can I eat Arai Keerai Kootu on a keto diet?
Arai Keerai Kootu may not be ideal for a strict keto diet because lentils, one of its primary ingredients, are relatively high in carbohydrates. However, it could work in a less strict low-carb plan if you adjust portion sizes and reduce or replace lentils with low-carb alternatives like tofu.
What are the health benefits of eating Arai Keerai Kootu?
Arai Keerai Kootu is highly nutritious and offers several health benefits. The dish is high in vitamins like vitamin A and vitamin C, which support immunity and eye health, and provides a good amount of dietary fiber that aids digestion. It is also a vegetarian protein source and benefits bone health due to its calcium and iron content.
How much Arai Keerai Kootu should I serve per person?
A standard serving size of Arai Keerai Kootu is approximately 150g to 200g per person, which is about one medium-sized bowl. Serve it alongside steamed rice or millets for a well-balanced meal that provides sufficient nutrients without overloading on calories.
How does Arai Keerai Kootu compare to other vegetarian protein sources?
Arai Keerai Kootu is a lighter protein source compared to lentil-heavy dishes like dal or paneer-based curries, as it mainly derives protein from both lentils and greens. It stands out for its higher fiber and vitamin content, making it an excellent option for those looking for a balanced yet lower-protein vegetarian meal.
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.
