1 serving (200 grams) contains 250 calories, 15.0 grams of protein, 15.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.6 g | 22% | |
| Saturated Fat | 5.9 g | 29% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 235.3 mg | 78% | |
| Sodium | 705.9 mg | 30% | |
| Total Carbohydrates | 11.8 g | 4% | |
| Dietary Fiber | 2.4 g | 8% | |
| Sugars | 3.5 g | ||
| protein | 17.6 g | 35% | |
| Vitamin D | 47.1 mcg | 235% | |
| Calcium | 58.8 mg | 4% | |
| Iron | 2.4 mg | 13% | |
| 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 Egg kolambu
Egg Kolambu (also spelled Egg Kulambu) is a flavorful South Indian curry made using boiled eggs simmered in a spicy and tangy tamarind-based gravy. This dish is a staple in Tamil Nadu cuisine and often paired with steamed rice or flatbread like dosa. A single serving of Egg Kolambu provides protein from eggs, alongside micronutrients such as vitamin B12, iron, and selenium. The tamarind adds antioxidants like polyphenols, while the spices such as turmeric and mustard seeds contribute anti-inflammatory properties. The dish is moderately caloric, with eggs as the primary protein source, making it suitable for individuals seeking balanced meals with essential nutrients and complex flavors.
Health Benefits
- Rich in protein, with one large boiled egg offering about 6-7 grams of high-quality protein, essential for muscle repair and maintenance.
- Contains vitamin B12, which supports nerve function and the production of red blood cells.
- Includes iron from eggs, aiding in oxygen transport and combating iron-deficiency anemia.
- Turmeric spice adds curcumin, a powerful antioxidant known for its anti-inflammatory benefits.
- Tamarind provides polyphenols that help fight free radicals, promoting overall cellular health.
Dietary Considerations
Selection and Storage
Egg Kolambu should be stored in an airtight container in the refrigerator and consumed within 2-3 days. Reheat gently over low heat to preserve the flavors without overcooking the eggs.
Common Questions About Egg kolambu Nutrition
What are the key nutritional facts of Egg Kolambu?
Egg Kolambu typically contains high-quality protein from eggs (6-7g of protein per egg) and moderate calories, ranging around 150-300 calories per serving depending on preparation. It also provides vitamins like B12, riboflavin, and essential minerals such as iron and selenium from the eggs and spices used in the dish.
Is Egg Kolambu suitable for a keto or low-carb diet?
Yes, Egg Kolambu can be suitable for a keto or low-carb diet, especially if prepared without added carbohydrates like potatoes or starchy thickeners. Eggs are naturally low-carb, and the curry base can be tailored by using low-carb ingredients like coconut milk and avoiding sugar.
What are the health benefits or concerns of eating Egg Kolambu?
Egg Kolambu provides protein that supports muscle health and essential nutrients like choline from eggs, which is vital for brain function. However, individuals sensitive to cholesterol should moderate their consumption, as eggs are a significant source of dietary cholesterol.
What is the recommended serving size for Egg Kolambu?
A serving size of Egg Kolambu is typically 2 boiled eggs with a moderate amount of curry (around 1 cup). This portion is balanced in nutrients and calories and can be paired with a small serving of rice or roti for a complete meal.
How does Egg Kolambu compare to other egg curry dishes?
Egg Kolambu tends to have a South Indian flavor profile with spices like curry leaves, tamarind, and mustard seeds, making it tangier than North Indian egg curries, which often use cream or yogurt. For variation, you can adjust the spice level or swap tamarind with coconut milk for a richer taste.
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.
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.
