1 serving (150 grams) contains 80 calories, 2.0 grams of protein, 3.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
126.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.7 g | 6% | |
| Saturated Fat | 0.8 g | 4% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 473.2 mg | 20% | |
| Total Carbohydrates | 15.8 g | 5% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 6.3 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
Source of Calories
About Loki ki subji
Loki Ki Subji, or bottle gourd curry, is a traditional dish from Indian cuisine, particularly popular in North Indian households. Bottle gourd (Lauki or Loki) is a versatile vegetable that can be cooked with spices, onions, tomatoes, and aromatic herbs to create this wholesome dish. Bottle gourd is low in calories, making it an excellent choice for weight management, and it is naturally rich in water content, potassium, and dietary fiber. Packed with essential nutrients like vitamin C, vitamin B2, and iron, Loki Ki Subji serves as a nutritious option for meals, especially when paired with chapati or rice. It is widely regarded for its ability to hydrate and nourish the body while being easy to digest, making it suitable for all age groups, including the elderly or those recovering from illness.
Health Benefits
- Supports hydration due to its high water content (92% water).
- Improves digestion thanks to its significant dietary fiber, aiding in regular bowel movements.
- Boosts immunity with vitamin C, an antioxidant that promotes cellular health.
- Promotes heart health with potassium, which helps regulate blood pressure and electrolyte balance.
- Enhances energy production through vitamin B2 (riboflavin), essential for metabolic processes.
Dietary Considerations
Selection and Storage
Store bottle gourd in a cool, dry place or refrigerate it for up to 5-7 days. Wash thoroughly and peel before cooking to remove any bitterness.
Common Questions About Loki ki subji Nutrition
What are the nutritional contents of Loki Ki Subji?
Loki Ki Subji, made primarily from bottle gourd (lauki), is low in calories and fat with approximately 20-25 calories per 100 grams of cooked dish depending on preparation. It provides a good source of vitamins such as Vitamin C, folate, and potassium, and contains about 1 gram of protein per 100 grams.
Is Loki Ki Subji compatible with keto and low-carb diets?
Yes, Loki Ki Subji can be compatible with keto and low-carb diets if made without high-carb ingredients like potatoes. Bottle gourd is naturally low in carbs, offering around 3.5 grams of net carbs per 100 grams, making it suitable for moderate consumption on a keto diet.
What are the health benefits of eating Loki Ki Subji?
Loki Ki Subji is hydrating and rich in antioxidants, such as Vitamin C, which supports immunity. It is also high in fiber, aiding digestion and promoting gut health. Bottle gourd’s potassium content may help regulate blood pressure, but excessive consumption should be avoided due to its potential diuretic effects.
What is the recommended portion size for Loki Ki Subji?
A typical serving of Loki Ki Subji for a meal is about 150-200 grams cooked, which provides around 30-50 calories. This portion is sufficient as a vegetable side dish and can be adjusted based on individual caloric needs or dietary goals.
How does Loki Ki Subji compare to similar dishes made with zucchini or cucumber?
Loki Ki Subji is comparable to zucchini sabzi in terms of low calorie and high water content but differs in taste and texture. Bottle gourd tends to have a mild flavor and softer texture after cooking than zucchini. While cucumber is mostly consumed raw, bottle gourd must be cooked due to potential bitterness in its raw state.
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.
