Beans poriyal

Vegetable

Item Rating: 82/100

1 serving (150 grams) contains 180 calories, 4.5 grams of protein, 10.5 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		288
% Daily Value*
Total Fat		16.8 g	21%
	Saturated Fat	4.8 g	24%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		480 mg	20%
Total Carbohydrates		24 g	8%
	Dietary Fiber	9.6 g	34%
	Sugars	4.8 g
protein		7.2 g	14%
Vitamin D		0 mcg	0%
Calcium		96 mg	7%
Iron		3.6 mg	20%
Potassium		600 mg	12%

* 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: 151 cal (54.8%)

Protein: 28 cal (10.4%)

Carbs: 96 cal (34.8%)

About Beans poriyal

Beans Poriyal is a traditional South Indian dish made by sautéing green beans with spices, coconut, and a mild tempering of mustard seeds and curry leaves. Originating from Tamil Nadu cuisine, Poriyal refers to stir-fried vegetable preparations that are lightly spiced and served as part of a typical South Indian thali. Green beans are low in calories and rich in dietary fiber, vitamins (such as vitamin C, A, and K), and minerals like folate and magnesium. The addition of grated coconut provides healthy fats, while spices like turmeric contribute antioxidants. Beans Poriyal is highly nutritious, offering balanced macronutrients with minimal oil, making it a wholesome side dish for various meal plans.

Health Benefits

• Green beans are a rich source of vitamin K, which supports bone health and blood clotting.
• Dietary fiber in green beans promotes digestive health and supports healthy cholesterol levels.
• Turmeric contains curcumin, a potent antioxidant with anti-inflammatory properties.
• Magnesium in green beans contributes to muscle function and energy production.
• Coconut provides medium-chain triglycerides (MCTs), which may aid in metabolism and weight management.

Dietary Considerations

Allergens: Contains coconut, mustard seeds

Suitable for: Vegetarian, vegan, gluten-free

Not suitable for: Nut allergy (if coconut is considered problematic for some), low-fiber diets

Selection and Storage

Store green beans in the refrigerator in a breathable bag for up to 5 days. For the prepared Beans Poriyal, refrigerate in an airtight container and consume within 2-3 days.

Common Questions About Beans poriyal Nutrition

What is the nutritional content of Beans Poriyal?

Beans Poriyal is a low-calorie dish rich in dietary fiber, vitamins (especially vitamin A, C, and K), and minerals like iron and potassium. A single serving (about 100g) provides approximately 80-90 calories, 2-3g of protein, and is low in fat, making it a healthy side dish.

Can I eat Beans Poriyal on a keto or low-carb diet?

Beans Poriyal is not ideal for strict keto diets due to green beans having moderate carbs—about 7g of total carbohydrates per 100g serving, with 3g of fiber. However, it can fit into a low-carb diet plan in moderation, depending on your daily carb limit.

What are the health benefits of eating Beans Poriyal?

Beans Poriyal is a nutrient-dense dish that promotes digestive health due to its high fiber content. It is also rich in antioxidants, which can help combat inflammation, and supports heart and eye health due to vitamins A and C found in green beans. Additionally, it is low in calories and supports weight management.

How much Beans Poriyal should I eat in a serving?

A typical serving size of Beans Poriyal is about half a cup (100-120g), which is suitable as a side dish. You can adjust the portion depending on your dietary needs, but it's best consumed as part of a balanced meal containing protein and healthy fats.

How does Beans Poriyal compare to other vegetable side dishes?

Compared to vegetable dishes like stir-fried spinach or sautéed carrots, Beans Poriyal has a slightly lower calorie and fat profile when prepared traditionally (using limited oil). It also has higher fiber content and moderate protein compared to other starchy vegetables, making it a nutritious option.

Data Sources & Scientific References