Bhindi ki subji

Dinner

Item Rating: 80/100

1 serving (150 grams) contains 120 calories, 2.0 grams of protein, 8.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		190.5
% Daily Value*
Total Fat		12.7 g	16%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		476.2 mg	20%
Total Carbohydrates		15.9 g	5%
	Dietary Fiber	6.3 g	22%
	Sugars	3.2 g
protein		3.2 g	6%
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

🍯 Low sugar

Source of Calories

Fat: 114 cal (59.9%)

Protein: 12 cal (6.7%)

Carbs: 63 cal (33.4%)

About Bhindi ki subji

Bhindi Ki Subji, also known as Okra Stir-Fry, is a popular Indian dish made with tender okra pods, spices, and aromatics. Originating from Indian cuisine, it is enjoyed as part of everyday meals and pairs well with flatbreads or rice. Okra, the main ingredient, is rich in dietary fiber, vitamin C, vitamin K, folate, and antioxidants. A 100-gram serving of okra contains only 33 calories, making it a low-calorie, nutrient-dense addition to meals. The preparation typically involves sautéing okra with mustard seeds, turmeric, and other traditional Indian spices for a flavorful, nutrient-packed side dish.

Health Benefits

• High fiber content supports digestive health and helps maintain stable blood sugar levels.
• Rich in vitamin C, which boosts the immune system and enhances skin health.
• Contains vitamin K, essential for proper blood clotting and bone health.
• Natural antioxidants protect cells from oxidative stress and reduce inflammation.
• Folate in okra promotes healthy cell division and supports fetal development during pregnancy.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free

Not suitable for: Low-fiber diets (for individuals with specific gi issues)

Selection and Storage

Store fresh okra in a perforated plastic bag in the refrigerator for up to 4 days. Wash and dry completely before cooking to reduce moisture and prevent sliminess.

Common Questions About Bhindi ki subji Nutrition

Is Bhindi Ki Subji high in protein?

Bhindi Ki Subji, made primarily with okra, is moderate in protein content, offering roughly 2 grams of protein per 100 grams of cooked okra. While it is not a high-protein dish, it complements other protein-rich components in a balanced meal.

Can I eat Bhindi Ki Subji on a keto diet?

Yes, Bhindi Ki Subji can fit into a keto diet as okra is low in net carbs, providing roughly 3.8 grams of net carbs per 100 grams of cooked okra. Ensure that you use keto-friendly oils (such as ghee or coconut oil) and avoid adding high-carb ingredients like potatoes or sugar.

What are the health benefits of eating Bhindi Ki Subji?

Bhindi Ki Subji is rich in dietary fiber, which supports digestion, and contains vitamins like vitamin C and vitamin K, which enhance immunity and bone health. Okra also has antioxidants that may help reduce inflammation, but individuals prone to kidney stones should moderate intake due to okra's oxalate content.

How much Bhindi Ki Subji should I eat per serving?

A typical serving size for Bhindi Ki Subji is about 1 cup (approximately 150 grams). This portion size provides a balanced amount of fiber, vitamins, and minimal calories (around 70-100 calories, depending on preparation) while leaving room for other components of the meal.

How does Bhindi Ki Subji compare to other vegetable-based dishes?

Bhindi Ki Subji is unique due to the slimy texture of okra, which adds natural thickness to the dish without the need for heavy sauces. Compared to dishes like Aloo Gobi, it is lower in carbs and calories, making it a lighter option, especially when prepared with minimal oil.

Data Sources & Scientific References