Keerai kootu

Vegetable

Item Rating: 84/100

1 serving (200 grams) contains 150 calories, 7.0 grams of protein, 5.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		176.5
% Daily Value*
Total Fat		5.9 g	7%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		352.9 mg	15%
Total Carbohydrates		23.5 g	8%
	Dietary Fiber	5.9 g	21%
	Sugars	3.5 g
protein		8.2 g	16%
Vitamin D		0 mcg	0%
Calcium		117.6 mg	9%
Iron		2.4 mg	13%
Potassium		470.6 mg	10%

* 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: 53 cal (29.5%)

Protein: 32 cal (18.2%)

Carbs: 94 cal (52.3%)

About Keerai kootu

Keerai Kootu is a traditional South Indian dish made with leafy greens (spinach, amaranth, or similar), yellow lentils (moong dal), coconut, and spices. Originating from Tamil Nadu, this dish is a staple in South Indian cuisine due to its simplicity and rich nutritional profile. Keerai Kootu is high in essential vitamins like vitamin A, C, and K from the greens, along with protein, fiber, and iron from the lentils. Coconut adds healthy fats, making it a wholesome addition to vegetarian diets. It is both nutrient-dense and low in calories, providing balanced nourishment that supports various dietary lifestyles.

Health Benefits

• Rich in vitamin A, which supports eye health and immune function, due to the leafy greens.
• Contains iron, important for red blood cell production, sourced from both lentils and greens.
• High in dietary fiber, aiding digestion and promoting gut health, thanks to the lentils and greens.
• Loaded with plant-based protein from moong dal, suitable for vegetarian diets to support muscle repair and growth.
• Coconut provides medium-chain triglycerides (MCTs), which are easily digestible fats that provide quick energy.

Dietary Considerations

Allergens: Contains coconut

Suitable for: Vegetarian, gluten-free

Not suitable for: Nut-free (if coconut is considered an allergen)

Selection and Storage

Store in an airtight container in the refrigerator for up to 2-3 days. Reheat gently on low heat before serving to maintain its flavor and nutrients.

Common Questions About Keerai kootu Nutrition

What is the nutritional content of Keerai Kootu?

Keerai Kootu is rich in vitamins A, C, and K, as well as iron, calcium, and fiber due to the spinach or leafy greens typically used. One serving (approximately 1 cup) contains around 120-150 calories, 4-6 grams of protein, and minimal fat, depending on preparation methods.

Is Keerai Kootu suitable for a vegan or vegetarian diet?

Keerai Kootu is vegetarian by default and can be made vegan by substituting ghee with plant-based oils such as coconut oil. Be mindful of any dairy products added, such as traditional curd, which can be omitted or replaced with vegan alternatives.

What are the health benefits of eating Keerai Kootu?

Keerai Kootu is highly nutritious, aiding in bone health due to its calcium and vitamin K content. The high fiber improves digestion, while antioxidants like vitamin C help strengthen immunity and combat oxidative stress. Iron from the greens is especially beneficial for maintaining healthy blood levels.

What is the recommended portion size for Keerai Kootu?

A standard portion size for Keerai Kootu is about 1 cup (200-250 grams), which is ideal to complement a balanced meal served with rice or flatbreads. Adjust portion size based on dietary needs or calorie goals as the dish is generally low in calories.

How does Keerai Kootu compare to other spinach-based dishes?

Compared to other spinach-based dishes like Palak Paneer or creamy spinach recipes, Keerai Kootu contains less fat and calories due to the absence of heavy dairy or cream. Its lentil base provides a protein boost, making it more balanced nutritionally and a better option for weight management or plant-based diets.

Data Sources & Scientific References