1 serving (200 grams) contains 150 calories, 3.0 grams of protein, 10.0 grams of fat, and 15.0 grams of carbohydrates.
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Nutrition Information
Calories |
176.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.8 g | 15% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 352.9 mg | 15% | |
| Total Carbohydrates | 17.6 g | 6% | |
| Dietary Fiber | 5.9 g | 21% | |
| Sugars | 4.7 g | ||
| protein | 3.5 g | 7% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 58.8 mg | 4% | |
| 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
Source of Calories
About Bhindi masala
Bhindi Masala is a popular Indian dish made with okra (bhindi), spices, onions, and tomatoes. This vegetarian dish originates from Indian cuisine, where Okra is revered for its versatility and nutritional benefits. It is typically enjoyed as a main or side dish with rice or flatbreads like chapati. Okra is nutrient-rich, providing significant amounts of dietary fiber, vitamin C, vitamin K, and folate. A serving of Bhindi Masala contains approximately 70-100 calories per 100 grams, depending on oil and spices used, and offers a good mix of vitamins, minerals, and antioxidants while being naturally low in fat and cholesterol-free. The spices such as turmeric and cumin further contribute to its therapeutic profile due to their anti-inflammatory properties. This dish is not only nutritious but also flavorful, making it a staple in many Indian households.
Health Benefits
- Rich in vitamin C, Bhindi Masala supports the immune system by boosting white blood cell function.
- High dietary fiber content promotes healthy digestion and helps regulate blood sugar levels.
- Contains vitamin K, which aids in blood clotting and supports bone health.
- Antioxidants like polyphenols in okra help reduce oxidative stress in the body, offering potential protection from chronic diseases.
- Low in calories and fat, making it a supportive dish for weight management diets.
Dietary Considerations
Selection and Storage
Store raw okra in a paper bag or perforated plastic bag in the refrigerator for up to 3 days to maintain freshness. Prepare Bhindi Masala within 1-2 days of cooking and refrigerate in an airtight container. Reheat thoroughly before serving.
Common Questions About Bhindi masala Nutrition
Is Bhindi Masala high in protein?
Bhindi Masala (okra curry) is not particularly high in protein; a one-cup serving of cooked okra contains about 2 grams of protein. However, it can be paired with protein-rich ingredients like lentils or tofu to increase protein content in a meal.
Can I eat Bhindi Masala on a keto diet?
Bhindi Masala can be compatible with a keto diet depending on the preparation. Okra itself is low in carbs, with about 7 grams of carbs per cup, of which 3 grams are fiber. However, keto followers should be cautious about additions like tomatoes or onion gravy to ensure the total net carbs fit their daily limits.
What are the health benefits of Bhindi Masala?
Bhindi Masala offers several health benefits; okra is rich in vitamins A, C, and K, along with folate and dietary fiber. It supports digestion, heart health, and helps regulate blood sugar levels due to its low glycemic index. However, fried preparations may negate some benefits due to added fat.
What is the recommended portion size for Bhindi Masala?
A typical portion size for Bhindi Masala would be about 1 cup (approximately 150 grams per serving), which provides around 80 calories. This size fits well within balanced meal plans when paired with a serving of rice, roti, or quinoa.
How does Bhindi Masala compare to other vegetable curries?
Compared to vegetable curries like aloo gobi, Bhindi Masala is generally lower in calories and carbohydrates, making it a better option for low-carb diets. It also contains more mucilaginous fiber, which is uniquely beneficial for digestion and gut health, unlike starchy vegetables like potatoes.
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.
- Fact Sheet: Vitamin CNIH Office of Dietary SupplementsExplains health benefits of vitamin C, a nutrient abundantly present in okra, used in Bhindi Masala recipes.
- Dietary Fiber - Health Benefits and SourcesHarvard T.H. Chan School of Public HealthDiscusses health benefits of dietary fiber, commonly found in okra, a key component of Bhindi Masala.
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.
