Bharta

Dinner

Item Rating: 76/100

1 serving (200 grams) contains 150 calories, 3.0 grams of protein, 7.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		176.5
% Daily Value*
Total Fat		8.2 g	10%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		470.6 mg	20%
Total Carbohydrates		23.5 g	8%
	Dietary Fiber	7.1 g	25%
	Sugars	5.9 g
protein		3.5 g	7%
Vitamin D		0 mcg	0%
Calcium		47.1 mg	3%
Iron		1.8 mg	10%
Potassium		352.9 mg	7%

* 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: 73 cal (40.6%)

Protein: 14 cal (7.7%)

Carbs: 94 cal (51.7%)

About Bharta

Bharta is a traditional South Asian dish, often associated with Indian and Bangladeshi cuisine. It typically features mashed vegetables, such as eggplant (known as Baingan Bharta), combined with aromatic spices, herbs, and occasionally mustard oil for enhanced flavor. Bharta dishes are low-calorie and nutrient-dense, offering a rich source of fiber and essential micronutrients depending on the ingredients used. For instance, eggplant bharta provides dietary fiber, vitamin C, small amounts of iron, and antioxidants, making it a heart-healthy and digestion-supporting choice. Versatile in preparation, bharta is often served with flatbreads or rice, catering to both vegetarian and vegan diets.

Health Benefits

• Supports digestion with 3 grams of dietary fiber, helpful for maintaining gut health.
• Rich in vitamin C (10 mg), boosting immunity and aiding in collagen production for skin health.
• Contains a small amount of iron (0.75 mg), which supports oxygen transport and reduces fatigue.
• Low in calories (75 kcal per serving), making it ideal for weight management.
• Provides antioxidants that help in reducing oxidative stress linked to chronic diseases.

Dietary Considerations

Allergens: Contains mustard oil (if used), spices (may contain common allergens like cumin or coriander)

Suitable for: Vegan, vegetarian, gluten-free

Not suitable for: Low-fodmap (due to onion or garlic), nut-free (if nuts are part of the recipe)

Selection and Storage

Store cooked Bharta in an airtight container in the refrigerator for up to 3 days. Reheat gently to preserve flavors.

Common Questions About Bharta Nutrition

Is Bharta high in protein?

Bharta contains 1.5 grams of protein per serving, which is relatively low compared to other protein-rich dishes. While it contributes some protein, it may not be an ideal choice if you're specifically looking to increase protein intake.

Can I eat Bharta on a keto diet?

Bharta is not typically considered keto-friendly as it contains 10 grams of carbohydrates per serving. While the fat content (3.5 grams) is moderate, the carb count may be too high for strict keto dieters.

What are the health benefits of eating Bharta?

Bharta is a low-calorie dish, with only 75 calories per serving, making it a good option for calorie-conscious meals. It contains fiber (3 grams), which aids digestion, and is rich in vitamins from vegetables like eggplant, contributing antioxidants that support overall health.

How much Bharta should I serve per person?

A typical serving of Bharta is around half a cup, which contains 75 calories. This portion size works well as a side dish or accompaniment to rice or flatbreads without adding excessive calories to your meal.

How does Bharta compare to mashed potatoes in terms of nutrition?

Bharta is lower in calories (75 vs. ~150 in mashed potatoes) and higher in fiber (3 grams vs. ~2 grams). It also contains less fat and carbohydrates, making it a healthier, nutrient-dense alternative when served as a side dish.

Data Sources & Scientific References