1 serving (150 grams) contains 120 calories, 3.0 grams of protein, 6.0 grams of fat, and 15.0 grams of carbohydrates.
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Nutrition Information
Calories |
190.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.5 g | 12% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 476.2 mg | 20% | |
| Total Carbohydrates | 23.8 g | 8% | |
| Dietary Fiber | 6.3 g | 22% | |
| Sugars | 11.1 g | ||
| protein | 4.8 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 63.5 mg | 4% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 555.6 mg | 11% | |
* 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 Beetroot thoran
Beetroot Thoran is a traditional South Indian dish made from finely chopped or grated beetroot cooked with coconut, mustard seeds, curry leaves, and mild spices. Originating from Kerala cuisine, this vibrant and healthy dish is a staple side in many households, often served with steamed rice and lentils. Beetroot is a nutrient-dense vegetable, offering a rich source of dietary fiber, folate (vitamin B9), manganese, potassium, and vitamin C. It is low in calories yet packed with vital micronutrients, making it a valuable addition to balanced diets. The coconut used in Thoran adds healthy medium-chain triglycerides (MCTs) and enhances its flavor profile. This dish is both refreshing and nourishing, aligning well with the concept of Ayurvedic dietary principles often observed in Kerala cuisine.
Health Benefits
- Supports heart health due to the high potassium content, which helps regulate blood pressure.
- Promotes digestive health because of beetroot's dietary fiber that aids in regular bowel movement.
- Boosts immunity with the vitamin C found in beetroot, essential for immune cell function and tissue repair.
- Improves blood circulation as the natural nitrates in beetroot convert to nitric oxide, helping relax blood vessels.
- Supports brain health due to folate, which is essential for DNA synthesis and neural function.
Dietary Considerations
Selection and Storage
Store fresh beetroot in a cool, dry place or in the refrigerator for up to two weeks. Once prepared, Beetroot Thoran can be refrigerated in an airtight container for 2-3 days.
Common Questions About Beetroot thoran Nutrition
Is Beetroot Thoran high in protein?
Beetroot Thoran is not a significant source of protein as it primarily consists of beetroot, which contains around 1.7g of protein per 100g. Additional ingredients like coconut and spices may contribute slightly, but the dish is predominantly valued for its vitamins and minerals rather than its protein content.
Can I eat Beetroot Thoran on a keto diet?
Beetroot Thoran is generally not suitable for a strict keto diet as beetroot is relatively high in carbohydrates, providing about 10g of carbs per 100g. While coconut used in the dish adds healthy fats, the overall carb content from beetroot makes it incompatible with keto guidelines.
What are the health benefits of Beetroot Thoran?
Beetroot Thoran is packed with antioxidants, vitamins, and minerals. Beetroot is rich in folate, manganese, and dietary nitrates, which may support heart health and improve blood flow. Additionally, the fiber content promotes digestion, but large portions may not suit individuals with blood sugar concerns due to its natural sugars.
What is the appropriate portion size for Beetroot Thoran?
The recommended portion size for Beetroot Thoran is about 1/2 cup (approximately 100g). This serving provides a balanced intake of nutrients while limiting overall carbohydrate consumption, making it easier to pair with other dishes in a meal.
How does Beetroot Thoran compare to other beetroot recipes?
Beetroot Thoran stands out due to its use of coconut and spices, giving it a unique Kerala-style flavor and texture. Compared to basic boiled or roasted beetroot, Thoran adds complexity with ingredients like turmeric and garlic, enhancing nutritional benefits such as anti-inflammatory properties.
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.
