1 serving (100 grams) contains 23 calories, 2.1 grams of protein, 0.4 grams of fat, and 3.6 grams of carbohydrates.
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Nutrition Information
Calories |
54.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.0 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 57.1 mg | 2% | |
| Total Carbohydrates | 8.6 g | 3% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 0.5 g | ||
| protein | 5 g | 10% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 476.2 mg | 36% | |
| Iron | 8.8 mg | 48% | |
| Potassium | 802.4 mg | 17% | |
* 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 Pala keerai
Pala Keerai, also known as spinach or vegetable amaranth, is a leafy green vegetable commonly used in South Indian cuisine. It is native to tropical and subtropical regions and is valued for its nutritional density. Pala Keerai is particularly rich in iron, calcium, and potassium, alongside significant quantities of vitamins A, C, and K. Its leaves are tender and slightly earthy in flavor, making it a versatile addition to curries, dals, or stir fries. With a low calorie count and high fiber content, it is both nutritious and beneficial for general health.
Health Benefits
- Rich in iron (2.7 mg per 100g), which supports red blood cell production and prevents anemia.
- Provides calcium (99 mg per 100g), essential for maintaining bone health and preventing osteoporosis.
- Loaded with vitamin A (469 µg per 100g), which promotes healthy vision and immune function.
Dietary Considerations
Selection and Storage
Store in a perforated plastic bag in the refrigerator for up to 4-5 days. Rinse thoroughly before preparation to remove dirt and grit.
Common Questions About Pala keerai Nutrition
Is Pala Keerai high in protein?
Pala Keerai (spinach variety) contains approximately 2.9 grams of protein per 100 grams, making it a moderate source of plant-based protein. While it is not as high in protein as legumes or seeds, it offers additional nutrients like iron and magnesium.
Can I eat Pala Keerai on a keto diet?
Yes, Pala Keerai is keto-friendly as it is very low in carbohydrates, with only about 3.6 grams of carbs per 100 grams. Its high fiber content makes it an excellent choice for maintaining low net carb intake while providing essential micronutrients.
What are the health benefits of Pala Keerai?
Pala Keerai is rich in iron, magnesium, calcium, and vitamins A, C, and K, making it excellent for bone health, immune support, and promoting healthy skin. Its fiber content aids digestion, but individuals prone to kidney stones should moderate their intake due to its oxalate content.
How much Pala Keerai should I eat per serving?
A recommended serving size of cooked Pala Keerai is approximately 1 cup (around 180 grams). This provides your body with an adequate amount of vitamins and minerals while staying low in calories (only 40-50 calories per serving).
How does Pala Keerai compare to other leafy greens like Kale or Spinach?
Pala Keerai is similar to spinach in terms of its nutrient profile but slightly lower in protein and calcium compared to kale. However, it is more tender and milder in flavor, making it easy to prepare in curries and stir-fries. It cooks faster than kale and can serve as a great substitute in most recipes.
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.
