1 serving (50 grams) contains 150 calories, 5.0 grams of protein, 5.0 grams of fat, and 20.0 grams of carbohydrates.
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Nutrition Information
Calories |
750 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25 g | 32% | |
| Saturated Fat | 5 g | 25% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1000 mg | 43% | |
| Total Carbohydrates | 100 g | 36% | |
| Dietary Fiber | 15 g | 53% | |
| Sugars | 5 g | ||
| protein | 25 g | 50% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 100 mg | 7% | |
| Iron | 5 mg | 27% | |
| Potassium | 750 mg | 15% | |
* 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 Paruppu vada
Paruppu Vada, also known as Lentil Fritters, is a popular South Indian snack made primarily from chana dal (split chickpeas) or toor dal (split pigeon peas). Originating from Tamil Nadu, this crispy, golden-brown delicacy forms part of traditional South Indian cuisine and is often enjoyed alongside chutneys or tea. Rich in plant-based protein, dietary fiber, and iron, Paruppu Vada is a satiating dish that supports energy and digestive health. It is typically spiced with onions, chilies, and curry leaves, adding flavor and micronutrients to the snack while making it deeply ingrained within Indian culinary traditions.
Health Benefits
- Provides plant-based protein that supports muscle repair and growth (9 grams of protein per 100 grams of chana dal).
- Rich in dietary fiber, aiding digestion and promoting a healthy gut (15 grams of fiber per 100 grams of chana dal).
- Contains iron, which helps prevent anemia and supports oxygen transport in the body (4.86 mg of iron per 100 grams).
- Offers essential B vitamins, including folate, which supports cellular function and heart health.
- Low in saturated fat when cooked properly, making it suitable for heart-conscious individuals.
Dietary Considerations
Selection and Storage
Store the cooked vadas in an airtight container in the refrigerator for up to 3 days. Reheat in a preheated oven for a few minutes to restore their crispness.
Common Questions About Paruppu vada Nutrition
Is Paruppu Vada high in protein?
Paruppu Vada, made primarily from lentils like chana dal or toor dal, is relatively high in protein. A single serving (2 medium vadas, approximately 100g) contains around 8-10 grams of protein, depending on the recipe, making it a good source of plant-based protein.
Can I eat Paruppu Vada on a keto diet?
Paruppu Vada is not suitable for a keto diet due to its relatively high carbohydrate content from lentils. A 100g serving typically contains around 20-25g of carbohydrates, which can exceed daily carb limits for strict keto followers.
What are the health benefits and concerns of eating Paruppu Vada?
Paruppu Vada is rich in protein, dietary fiber, and essential micronutrients like iron and potassium, making it a nutritious snack. However, it is deep-fried, which adds significant fat content (around 10-15g per 100g), and excessive consumption may contribute to high calorie intake and unhealthy fat levels.
What is the recommended portion size for Paruppu Vada?
A recommended portion size is typically 1-2 medium vadas (around 100g total) as a snack or side dish. This allows you to enjoy the flavor without consuming excessive calories, which can be around 150-200 calories per 100g serving.
How does Paruppu Vada compare to other snacks like pakoras?
Compared to pakoras, which often include vegetables or mixed flours, Paruppu Vada is denser in protein due to its lentil base. Both are deep-fried, but Paruppu Vada may be a slightly more nutritious option due to its higher fiber and protein content. However, calorie and fat levels are comparable due to the frying process.
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.
