1 serving (350 grams) contains 280 calories, 15.0 grams of protein, 15.0 grams of fat, and 20.0 grams of carbohydrates.
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Nutrition Information
Calories |
189.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.1 g | 12% | |
| Saturated Fat | 3.4 g | 17% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 27.0 mg | 9% | |
| Sodium | 540.5 mg | 23% | |
| Total Carbohydrates | 13.5 g | 4% | |
| Dietary Fiber | 2.0 g | 7% | |
| Sugars | 3.4 g | ||
| protein | 10.1 g | 20% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 33.8 mg | 2% | |
| Iron | 1.4 mg | 7% | |
| Potassium | 270.3 mg | 5% | |
* 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 Kharcho
Kharcho is a traditional Georgian soup known for its hearty, savory flavor profile. It typically combines beef, rice, walnuts, and a sour element such as tklapi (dried plum puree) or tamarind, along with herbs and spices like coriander and garlic. Originating from the Caucasus region, Kharcho is celebrated for its rich and comforting texture. Nutritionally, its components offer a balanced macronutrient ratio per serving: approximately 80 calories, 4.3 grams of protein, 5.7 grams of carbohydrates, and 4.3 grams of fat. This soup contains essential nutrients like calcium (14 mg), iron (0.57 mg), and vitamin C (2.9 mg), contributing to its potential health benefits.
Health Benefits
- Rich in protein (4.3g per serving), which supports muscle repair and growth.
- Provides vitamin C (2.9 mg), aiding in immune system function and skin health.
- Contains dietary iron (0.57 mg), essential for oxygen transport in the blood.
- Incorporates natural fibers from ingredients like rice and vegetables, promoting digestive health.
- Walnuts are a source of heart-healthy fats and plant-based omega-3 fatty acids.
Dietary Considerations
Selection and Storage
Store Kharcho in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove to maintain flavors and texture.
Common Questions About Kharcho Nutrition
What is the nutritional content of Kharcho?
A typical serving of Kharcho (about 100g) contains roughly 80 calories, 4.29g of protein, 5.71g of carbohydrates, 4.29g of fat, 0.86g of fiber, and 1.43g of sugar. Additionally, it has 228.57mg of sodium. The exact values may vary based on the recipe and ingredients used.
Can I eat Kharcho on a low-carb or keto diet?
Kharcho is relatively moderate in carbohydrates with 5.71g per 100g serving. While it may be suitable for a low-carb diet in small portions, it is not keto-friendly due to its carb content, which could interfere with maintaining ketosis. Consider modifying the recipe to reduce carb-heavy ingredients like rice or tomatoes for a keto version.
What are the health benefits or concerns of eating Kharcho?
Kharcho provides a balanced amount of protein, fat, and fiber and can be a nutritious meal option. However, due to its relatively high sodium content (228.57mg per 100g), it may not be ideal for those monitoring their salt intake. Including vegetables in the recipe can add vitamins and minerals for additional health benefits.
What is the recommended serving size for Kharcho?
A typical serving size for Kharcho is around 1 cup (approximately 245g), which is about moderate for a main dish or larger as part of a meal. This serving size would provide around 200 calories. Portion sizes can vary depending on whether it is served as an appetizer or a main course.
How does Kharcho compare to similar soups like borscht or minestrone?
Kharcho is a Georgian soup that is heartier than minestrone due to its combination of meat (traditionally beef), rice, and walnuts. It has a richer and tangier flavor profile compared to borscht, which relies on beets for sweetness. Unlike borscht, Kharcho typically contains more protein and fat but has a higher sodium content.
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.
