Kovakai fry

Dinner

Item Rating: 74/100

1 serving (150 grams) contains 120 calories, 2.0 grams of protein, 8.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		189.3
% Daily Value*
Total Fat		12.6 g	16%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		473.2 mg	20%
Total Carbohydrates		15.8 g	5%
	Dietary Fiber	4.7 g	16%
	Sugars	3.2 g
protein		3.2 g	6%
Vitamin D		0 mcg	0%
Calcium		63.1 mg	4%
Iron		1.6 mg	8%
Potassium		315.5 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

🍯 Low sugar

Source of Calories

Fat: 113 cal (59.9%)

Protein: 12 cal (6.8%)

Carbs: 63 cal (33.4%)

About Kovakai fry

Kovakai Fry, also known as Ivy Gourd Fry, is a traditional dish from South Indian cuisine, particularly popular in Tamil Nadu and Kerala. Ivy Gourd, known scientifically as Coccinia grandis, is a small green vegetable resembling miniature cucumbers. This stir-fried preparation involves slicing the ivy gourd and cooking it with spices such as turmeric, chili powder, and mustard seeds, often in oil. Ivy gourd is rich in dietary fiber, moderate amounts of vitamin C, and micronutrients like potassium and iron, making it a low-calorie yet nutrient-dense food. This dish is celebrated for its simplicity and its ability to complement various South Indian meals, such as rice and sambar.

Health Benefits

• Supports digestive health due to its high dietary fiber content, promoting regular bowel movements.
• Rich in vitamin C, which boosts immunity and supports collagen formation for healthy skin.
• Contains potassium, contributing to better heart health by aiding in blood pressure regulation.

Dietary Considerations

Allergens: Contains Mustard (if mustard seeds or oil are used), Chili (for individuals sensitive to spice)

Suitable for: Vegetarian, gluten-free

Not suitable for: Low-fat diets (if excessive oil is used), spice-sensitive diets (due to chili powder)

Selection and Storage

Store fresh ivy gourd in the refrigerator for up to 5 days. Prepare the fry immediately before serving for optimal taste. Leftovers can be refrigerated in an airtight container and reheated within 24 hours.

Common Questions About Kovakai fry Nutrition

Is Kovakai Fry high in protein?

Kovakai Fry (made from ivy gourd) contains moderate protein levels, typically about 1-2 grams of protein per 100 grams of ivy gourd. However, its nutrient profile is stronger in dietary fiber and essential vitamins, such as vitamin C and A, than in protein.

Can I eat Kovakai Fry on a keto diet?

Yes, Kovakai Fry can be compatible with a keto diet when prepared with low-carb ingredients like coconut oil or butter instead of carb-heavy additives. Ivy gourd itself is low in net carbs, with approximately 4 grams of net carbs per 100 grams, making it suitable for keto.

What are the health benefits of eating Kovakai Fry?

Kovakai Fry offers several health benefits, including improved digestion due to its high dietary fiber content, support for immune health thanks to vitamin C, and potential blood sugar regulation due to its low glycemic index. However, frying may add extra calories and fats if prepared with excessive oil.

What is the recommended portion size for Kovakai Fry?

A typical portion size for Kovakai Fry is around 100-150 grams per serving, providing approximately 80-120 calories depending on the cooking method. Pairing this dish with a balanced meal of lean protein and whole grains can help maintain nutritional balance.

How does Kovakai Fry compare to other vegetable fry dishes?

Compared to other vegetable fry dishes like okra fry or potato stir-fry, Kovakai Fry is lower in carbs and calories, making it a more diet-friendly option for those watching their carb intake. Additionally, ivy gourd provides unique antioxidants and micronutrients not commonly found in other fried vegetables.

Data Sources & Scientific References