1 serving (250 grams) contains 350 calories, 20.0 grams of protein, 10.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
330.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.4 g | 12% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 47.2 mg | 15% | |
| Sodium | 566.0 mg | 24% | |
| Total Carbohydrates | 37.7 g | 13% | |
| Dietary Fiber | 2.8 g | 10% | |
| Sugars | 1.9 g | ||
| protein | 18.9 g | 37% | |
| Vitamin D | 94.3 mcg | 471% | |
| Calcium | 47.2 mg | 3% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 283.0 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
Source of Calories
About Kedgeree
Kedgeree is a dish of British-Indian origin, traditionally made with flaked fish (commonly smoked haddock), rice, parsley, hard-boiled eggs, curry spices, and butter or cream. Believed to have evolved from an Indian dish called 'khichdi,' it was adapted during British colonial rule. With its balanced profile, kedgeree is a source of protein, complex carbohydrates, and healthy fats. A standard portion contains around 140 calories, 8g of protein, 16g of carbohydrates, and 4g of fat, along with small amounts of calcium, iron, and vitamins C and D, making it a nutrient-dense option for breakfast or dinner.
Health Benefits
- Rich in protein (8g per serving) from fish and eggs, which supports muscle repair and overall growth.
- Contains vitamin D (40 IU per serving) from fish, crucial for bone health and immune function.
- Provides complex carbohydrates (16g per serving), offering sustained energy release from rice.
- Source of essential minerals like calcium (20mg per serving), supporting bone strength and metabolic function.
- Includes vitamin C (4mg per serving) from fresh ingredients like parsley, aiding in immune defense and skin health.
Dietary Considerations
Selection and Storage
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat thoroughly until steaming hot before consuming.
Common Questions About Kedgeree Nutrition
Is kedgeree high in protein?
Kedgeree contains about 8 grams of protein per 100-gram serving, making it a moderate source of protein. This protein primarily comes from the fish and eggs traditionally included in the dish. It may not be ideal for a high-protein diet but can contribute to overall protein intake.
Can I eat kedgeree on a keto diet?
Traditional kedgeree may not be suitable for a keto diet due to its carbohydrate content, which is approximately 16 grams per 100 grams. However, you can make a keto-friendly version by replacing rice with riced cauliflower and carefully checking the additional ingredients.
What are the health benefits and concerns of eating kedgeree?
Kedgeree provides a balanced mix of protein, carbs, and healthy fats, making it a good option for an energy-boosting meal. It also contains essential nutrients like B vitamins and omega-3 fatty acids from the fish. However, it may be higher in sodium (240 mg per 100 grams), so those monitoring their sodium intake should consume it in moderation.
What is the recommended portion size for kedgeree?
A typical portion size for kedgeree is about 200–250 grams per serving, which provides approximately 280–350 calories. This portion size offers a balance of macronutrients for an average meal and can be adjusted based on individual caloric needs.
How does kedgeree compare to other rice-based dishes like risotto or pilaf?
Kedgeree has a unique flavor profile due to the inclusion of smoked fish, curry spices, and often eggs, making it distinct from risotto or pilaf. Nutritionally, kedgeree tends to have slightly more protein and fat due to these ingredients, whereas risotto or pilaf may be higher in carbs depending on preparation.
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.
