1 serving (150 grams) contains 120 calories, 4.0 grams of protein, 5.0 grams of fat, and 15.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
190.5 | ||
|---|---|---|---|
% 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 | 23.8 g | 8% | |
| Dietary Fiber | 7.9 g | 28% | |
| Sugars | 4.8 g | ||
| protein | 6.3 g | 12% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 63.5 mg | 4% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 396.8 mg | 8% | |
* 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 Avarakkai poriyal
Avarakkai Poriyal is a traditional South Indian side dish made using Indian broad beans (avarakkai). Often prepared in Tamil Nadu, this stir-fried delicacy is flavored with mustard seeds, curry leaves, and grated coconut, making it both nutritious and flavorful. Avarakkai beans are low in calories and high in dietary fiber, contributing to improved digestion. They are also a source of plant-based protein, iron, and vitamins, including vitamin C and folate. When lightly cooked, the beans retain their nutritional potency, making the dish an excellent addition to balanced meals. Avarakkai Poriyal is a vegetarian dish commonly served with rice and sambar in traditional South Indian cuisine.
Health Benefits
- Supports digestion due to the high dietary fiber content in Indian broad beans.
- Promotes healthy blood circulation and oxygen flow thanks to its iron content.
- Boosts immunity as avarakkai contains moderate levels of vitamin C.
- Encourages healthy fetal development during pregnancy by providing folate, an essential B-vitamin.
- Supports muscle repair and growth through its plant-based protein content.
Dietary Considerations
Selection and Storage
Store fresh avarakkai beans in a refrigerated, airtight container for up to 5 days. Prepare the dish within this time to maintain freshness and nutritional value.
Common Questions About Avarakkai poriyal Nutrition
What is the nutritional content of Avarakkai Poriyal?
Avarakkai Poriyal, made from flat beans, is low in calories with approximately 80-100 calories per serving (1 cup). It provides around 2-3 grams of protein, 5-6 grams of carbohydrates, and is a good source of dietary fiber, vitamins like A, C, and K, as well as minerals such as calcium and iron.
Can I eat Avarakkai Poriyal on a keto or low-carb diet?
Avarakkai Poriyal is not ideal for strict keto diets as flat beans contain moderate amounts of carbohydrates (4-6 grams per cup). However, it can be included in a low-carb or less restrictive keto diet in controlled portions due to its low calorie and high fiber content.
What are the health benefits of Avarakkai Poriyal?
Avarakkai Poriyal offers several health benefits. It is rich in fiber, aiding digestion and promoting a healthy gut. The flat beans are also a good source of antioxidants, which help fight inflammation, and they provide essential vitamins and minerals that support bone health and immunity.
What is the recommended portion size for Avarakkai Poriyal?
A recommended portion size for Avarakkai Poriyal is 1 cup (around 100 grams), which provides a balanced serving of nutrients without excessive calories or carbohydrates. Adjust portions based on your dietary needs and overall calorie intake.
How does Avarakkai Poriyal compare to other vegetable stir-fries?
Compared to other vegetable stir-fries, Avarakkai Poriyal is lower in calories and provides a unique mix of nutrients like fiber, vitamin A, and iron from flat beans. It is lighter than potato or starchy vegetable stir-fries but may not be as protein-rich as stir-fried lentils or legumes.
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.
