Chokha

Dinner

Item Rating: 85/100

1 serving (150 grams) contains 120 calories, 4.0 grams of protein, 3.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		190.5
% Daily Value*
Total Fat		4.8 g	6%
	Saturated Fat	0.8 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		476.2 mg	20%
Total Carbohydrates		31.7 g	11%
	Dietary Fiber	9.5 g	33%
	Sugars	7.9 g
protein		6.3 g	12%
Vitamin D		0 mcg	0%
Calcium		63.5 mg	4%
Iron		2.4 mg	13%
Potassium		634.9 mg	13%

* 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

Fat: 43 cal (22.1%)

Protein: 25 cal (12.9%)

Carbs: 126 cal (65.0%)

About Chokha

Chokha is a simple, traditional dish originating from Indian and Nepali cuisines, particularly popular in the Bihar, Jharkhand, and Uttar Pradesh regions of India. This mashed preparation commonly includes roasted vegetables such as eggplant, tomatoes, and potatoes, seasoned with mustard oil, garlic, and green chilies for a smokey, tangy flavor. Nutritionally, chokha is low in calories (approximately 80 kcal per serving) and provides moderate levels of carbohydrates and fiber while being rich in vitamin C (13.3 mg) and iron (1 mg). Its naturally nutrient-dense profile makes it a wholesome addition to meals, particularly due to the fiber-rich vegetables used and its balance of macronutrients. Chokha is typically enjoyed with litti (a roasted dough ball) or rice and complements a variety of plant-based and traditional diets.

Health Benefits

• Supports immunity due to a high vitamin C content of 13.3 mg per serving, which helps combat free radicals and boosts defense against infections.
• Promotes digestive health with 4 g of dietary fiber, aiding in maintaining regular bowel movements and gut health.
• Contributes to daily iron intake (1 mg) which is essential for red blood cell production and reducing the risk of anemia.

Dietary Considerations

Allergens: Contains mustard oil

Suitable for: Vegan, vegetarian, gluten-free

Not suitable for: Low-fodmap (due to garlic and onions)

Selection and Storage

Store leftover chokha in an airtight container in the refrigerator for up to 2 days. Reheat gently on low heat and avoid overheating to preserve its flavor.

Common Questions About Chokha Nutrition

Is Chokha high in protein?

Chokha contains approximately 2.67 grams of protein per serving (80 calories). While not considered a high-protein dish, it does provide a moderate amount of protein for a vegetable-based preparation.

Can I eat Chokha on a keto diet?

Chokha is not ideal for a strict keto diet due to its 13.33 grams of carbohydrates per serving. While the dish is nutrient-dense, the carb content may need adjustment based on your daily keto allowance.

What are the health benefits of eating Chokha?

Chokha is rich in fiber, offering 4 grams per serving, which supports digestion and gut health. It also provides essential vitamins and minerals depending on the ingredients, such as potassium, vitamin C, and antioxidants from the vegetables used.

How much Chokha should I eat per serving?

A standard serving of Chokha (around 80 calories) is typically sufficient as a side dish. For a balanced meal, pair it with whole grains or protein-rich entrees.

How does Chokha compare to other similar dishes?

Chokha is relatively low in calories and fat compared to other mashed vegetable dishes but contains more fiber and carbs. Unlike mashed potatoes, Chokha often uses roasted or baked vegetables, adding a smoky flavor and nutrients without excess saturated fats.

Data Sources & Scientific References