1 serving (150 grams) contains 120 calories, 4.0 grams of protein, 5.0 grams of fat, and 15.0 grams of carbohydrates.
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Nutrition Information
Calories |
189.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.9 g | 10% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 473.2 mg | 20% | |
| Total Carbohydrates | 23.7 g | 8% | |
| Dietary Fiber | 7.9 g | 28% | |
| Sugars | 4.7 g | ||
| protein | 6.3 g | 12% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 63.1 mg | 4% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 394.3 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 Beans thoran
Beans Thoran is a simple and nutritious South Indian dish, originating from Kerala cuisine, typically served as a side dish with rice. It is made from finely chopped green beans stir-fried with grated coconut, turmeric, mustard seeds, curry leaves, and mild spices. Beans Thoran is low in calories yet rich in dietary fiber, vitamins, and minerals. Green beans are a good source of vitamin C, vitamin K, folate, and manganese. The addition of coconut provides healthy fats, while the spices contribute antioxidants, making this dish both flavorful and balanced in nutrients.
Health Benefits
- Rich in dietary fiber from green beans, promoting digestive health and aiding in better gut regulation.
- Contains vitamin C, an antioxidant that supports the immune system and enhances skin health.
- Good source of manganese, which plays a role in bone formation and metabolic health.
- Packed with potassium from green beans, contributing to maintaining healthy blood pressure levels.
- Incorporates healthy fats from coconut, which provides sustained energy and supports brain health.
Dietary Considerations
Selection and Storage
Store fresh green beans in the refrigerator in a perforated bag and use them within 5-7 days. Cooked Beans Thoran can be refrigerated in an airtight container for up to 3 days.
Common Questions About Beans thoran Nutrition
How many calories and protein does Beans Thoran contain?
Beans Thoran is a lightly sautéed South Indian dish typically prepared with green beans, coconut, and spices. A cup of Beans Thoran contains approximately 120-150 calories, depending on the recipe, and provides around 3-4g of protein mainly from the green beans and coconut. It is also rich in dietary fiber and vitamins like Vitamin A and C.
Is Beans Thoran suitable for a keto diet?
Beans Thoran can be included in a keto diet if prepared carefully. Since green beans are relatively low in carbs (about 7g of carbs per cup, with 4g of net carbs), they can fit within keto macros. It's essential to minimize or avoid high-carb ingredients like excessive coconut or lentils in the preparation to keep it keto-friendly.
What are the health benefits of Beans Thoran?
Beans Thoran is a nutrient-dense dish supplying dietary fiber for digestive health and antioxidants like Vitamin C and beta-carotene, which support immunity and skin health. Green beans are also low in calories and high in potassium, making them heart-healthy. The dish is typically cooked with coconut, which adds healthy fats and contributes to energy and gut health.
What is a recommended portion size for Beans Thoran?
A typical serving size for Beans Thoran is about 1 cup (approximately 150 grams), which provides a balance of nutrients without excess calories. It can be served as a side dish alongside rice or roti, or combined with protein-rich dishes like lentils or meat for a complete meal.
How does Beans Thoran compare with other green bean dishes?
Compared to plain steamed green beans, Beans Thoran is more flavorful due to the addition of coconut, spices, and aromatics such as curry leaves. However, it contains slightly more calories and fats due to the coconut and oil used. It is healthier than fried green bean dishes or recipes with heavy creams and sauces.
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.
