Podi

Snack

Item Rating: 73/100

1 serving (10 grams) contains 30 calories, 1.0 grams of protein, 1.0 grams of fat, and 5.0 grams of carbohydrates.

Nutrition Information

1 cup (250g)

Calories		750
% Daily Value*
Total Fat		25 g	32%
	Saturated Fat	2.5 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1250 mg	54%
Total Carbohydrates		125 g	45%
	Dietary Fiber	25 g	89%
	Sugars	0 g
protein		25 g	50%
Vitamin D		0 mcg	0%
Calcium		250 mg	19%
Iron		12.5 mg	69%
Potassium		500 mg	10%

* 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

🥩 High protein

Source of Calories

Fat: 225 cal (27.3%)

Protein: 100 cal (12.1%)

Carbs: 500 cal (60.6%)

About Podi

Podi, also known as spice powder or gunpowder, is a popular condiment from South Indian cuisine. It is traditionally made by dry roasting and grinding ingredients such as lentils, spices (like chili and cumin), and nuts or seeds, resulting in a coarse, flavorful powder. With a rich and aromatic profile, podi is commonly mixed with ghee or oil and served alongside idli, dosa, or rice. Nutritionally, podi is calorie-dense (300 calories per serving) and provides a balance of macronutrients, particularly protein (10g), healthy fats (10g), and dietary fiber (10g). It also contributes to mineral intake with calcium (100mg) and iron (5mg), though it is not a significant source of vitamins like C or D.

Health Benefits

• Rich in dietary fiber (10g), promoting good digestion and gut health.
• Contains plant-based protein (10g), which supports muscle repair and growth.
• Provides iron (5mg), contributing to oxygen transport and reducing fatigue.
• Contains calcium (100mg), aiding in bone health and muscle function.
• Low in simple sugars, making it a healthy choice for sustained energy.

Dietary Considerations

Allergens: Contains nuts, seeds

Suitable for: Vegetarian, high-fiber diets

Not suitable for: Nut allergies, low-fat diets

Selection and Storage

Store in an airtight container in a cool, dry place to preserve freshness and aroma for up to 2 months. Avoid exposure to moisture.

Common Questions About Podi Nutrition

Is podi high in protein?

Podi contains 10 grams of protein per serving, which is moderate for a spice blend or topping. While not a primary source of protein, it can contribute to your daily intake when used generously.

Can I eat podi on a keto diet?

Podi is not ideal for a keto diet due to its high carbohydrate content of 50 grams per serving. Since keto focuses on very low-carb intake, podi would not fit well unless consumed in extremely small quantities.

What are the health benefits of podi?

Podi is rich in dietary fiber with 10 grams per serving, which supports digestion and gut health. It is also relatively low in sugar and contains a moderate amount of fat, providing a flavorful option without added sugars.

How much podi should I use per serving?

A typical serving size of podi for garnish or seasoning is about 1–2 tablespoons, which significantly reduces the 300-calorie count per full serving. Adjust based on your dietary goals and preferences.

How does podi compare to other spice blends?

Compared to many spice blends, podi is higher in carbohydrates due to its ingredients, like lentils or grains. However, it is richer in dietary fiber and offers a more balanced nutritional profile with 10 grams each of protein and fat.

Data Sources & Scientific References