1 serving (100 grams) contains 23 calories, 2.1 grams of protein, 0.3 grams of fat, and 3.8 grams of carbohydrates.
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Nutrition Information
Calories |
54.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.7 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 59.5 mg | 2% | |
| Total Carbohydrates | 9.0 g | 3% | |
| Dietary Fiber | 5.2 g | 18% | |
| Sugars | 1.0 g | ||
| protein | 5 g | 10% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 476.2 mg | 36% | |
| Iron | 6.0 mg | 33% | |
| Potassium | 1095.2 mg | 23% | |
* 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
Arai Keerai, also known as Amaranthus Dubius or garden amaranth, is a leafy green vegetable commonly consumed in South Indian cuisine and other tropical regions worldwide. Valued for its rich nutrient profile, it is a powerhouse of vitamins and minerals, including Vitamin A, Vitamin C, calcium, and iron. It is also a good source of dietary fiber and plant-based protein. Arai Keerai has a slightly earthy and mild taste, making it versatile in dishes such as stir-fries, soups, and dals. Traditionally used in Indian Ayurvedic and Siddha medicinal systems, Arai Keerai is often regarded as a functional food for its therapeutic potential, particularly in supporting digestion and overall health.
Health Benefits
- Enhances vision and skin health due to its high Vitamin A content (42% of the daily recommended intake per 100g).
- Supports bone health as it is rich in calcium (approximately 150 mg per 100g), which is essential for bone mineral density.
- Improves immunity and acts as an antioxidant source with its abundant Vitamin C (43 mg per 100g).
- Boosts hemoglobin levels due to its high iron content (approximately 3-5 mg per 100g), reducing the risk of anemia.
- Assists digestive health with dietary fiber content, promoting bowel regularity and gut microbiota balance.
Dietary Considerations
Selection and Storage
Store Arai Keerai in an airtight bag or container in the refrigerator for up to 3 days. Wash thoroughly under running water before cooking to remove dirt and impurities.
Common Questions About Arai keerai Nutrition
What are the key nutritional benefits of Arai Keerai?
Arai Keerai, also known as Amaranth Greens, is rich in essential nutrients. It provides approximately 23 calories per 100 grams, is an excellent source of vitamin C, vitamin A, iron, calcium, and dietary fiber. It is especially known for its high iron content, supporting healthy red blood cells.
Can I include Arai Keerai in a keto or low-carb diet?
Yes, Arai Keerai is suitable for low-carb and keto diets as it contains only about 3.8 grams of carbohydrates per 100 grams. With its low calorie and carb content, it aligns well with these dietary protocols while offering essential nutrients.
What are the health benefits of consuming Arai Keerai?
Arai Keerai is beneficial for improving digestion due to its high fiber content, boosting immunity with vitamin C, and promoting eye health with vitamin A. Additionally, its iron and calcium help support bone health and prevent anemia. Regular consumption is linked to detoxification and better heart health.
What is the recommended portion size for Arai Keerai?
A typical portion size of Arai Keerai is around 100-150 grams per serving, depending on individual dietary needs. This quantity provides a significant amount of daily vitamins and minerals without adding excessive calories.
How does Arai Keerai compare to spinach in terms of nutrition?
While both Arai Keerai and spinach are nutrient-dense greens, Arai Keerai contains more iron and calcium per 100 grams, making it particularly good for bone health and anemia prevention. However, spinach offers slightly higher levels of folate and magnesium. Both are excellent choices, but Arai Keerai is favored in traditional Indian cooking for its earthy flavor.
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.
