Cabbage poriyal

Vegetable

Item Rating: 81/100

1 serving (150 grams) contains 120 calories, 3.0 grams of protein, 7.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		190.5
% Daily Value*
Total Fat		11.1 g	14%
	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		4.8 g	9%
Vitamin D		0 mcg	0%
Calcium		95.2 mg	7%
Iron		2.4 mg	13%
Potassium		317.5 mg	6%

* 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: 99 cal (54.7%)

Protein: 19 cal (10.5%)

Carbs: 63 cal (34.8%)

About Cabbage poriyal

Cabbage Poriyal is a South Indian stir-fried dish made with shredded cabbage, coconut, and aromatic spices like mustard seeds and curry leaves. Originating from Tamil Nadu cuisine, it is traditionally served as a side dish in home-cooked meals or festive feasts. Cabbage, the main ingredient, is a cruciferous vegetable known for its high fiber content, low calorie count, and rich array of nutrients. This dish delivers a balanced nutritional profile with vitamins C and K, fiber, and antioxidants, which support digestion and immunity. The addition of coconut lends healthy fats and a subtle, nutty flavor, enhancing both taste and nutritional value. Cabbage Poriyal is often consumed as part of a wholesome, plant-based diet, making it an excellent option for vegetarians and vegans seeking nutritious and flavorful meals rooted in tradition.

Health Benefits

• Rich in vitamin K, which supports bone health and blood clotting.
• Contains vitamin C, an antioxidant that boosts immunity and skin health.
• High fiber content aids digestive health and promotes regular bowel movements.

Dietary Considerations

Allergens: Contains coconut

Suitable for: Vegetarian, vegan

Not suitable for: People with coconut allergies

Selection and Storage

Store raw cabbage in a cool, dry place or refrigerated crisper drawer for up to one week; cooked Cabbage Poriyal can be refrigerated in an airtight container for 2-3 days.

Common Questions About Cabbage poriyal Nutrition

What is the nutritional content of Cabbage Poriyal?

Cabbage Poriyal is low in calories, with approximately 80-120 calories per serving (depending on oil used). It is high in dietary fiber and provides vitamins like C and K. Protein content is relatively low, around 2-3 grams per serving, making it more relevant for micronutrient intake than as a protein source.

Is Cabbage Poriyal suitable for a keto diet?

Cabbage Poriyal can be a good option for a keto diet if prepared with a moderate amount of healthy fats like coconut oil. Cabbage is naturally low in carbs, offering about 5-6 grams of carbohydrates per cup (raw), and coconut enhances its keto compatibility.

What are the health benefits of eating Cabbage Poriyal?

Cabbage Poriyal provides antioxidants like Vitamin C, which helps boost immunity, and Vitamin K, important for bone health. The fiber in cabbage aids digestion and supports gut health. Care should be taken with portion sizes if you have thyroid concerns as cruciferous vegetables can interfere with iodine absorption when eaten excessively.

What is the recommended portion size for Cabbage Poriyal?

A standard portion size is around 1 cup or roughly 150 grams, which balances calorie intake with essential nutrients like fiber and vitamins. Larger portions are fine for low-calorie diets but mind your total oil usage to avoid increasing calorie content significantly.

How does Cabbage Poriyal compare to other cabbage dishes like stir-fry or coleslaw?

Cabbage Poriyal is typically cooked with mild spices and coconut, making it lower in saturated fats compared to creamy coleslaw. Unlike stir-fried cabbage, it usually avoids heavy sauces, which keeps calorie and sodium levels in check. The added coconut in Poriyal provides healthy medium-chain fatty acids, giving it a unique nutritional edge.

Data Sources & Scientific References