1 serving (150 grams) contains 120 calories, 2.0 grams of protein, 4.0 grams of fat, and 20.0 grams of carbohydrates.
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Nutrition Information
Calories |
190.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.3 g | 8% | |
| Saturated Fat | 0.8 g | 4% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 476.2 mg | 20% | |
| Total Carbohydrates | 31.7 g | 11% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 3.2 g | ||
| protein | 3.2 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 31.7 mg | 2% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 634.9 mg | 13% | |
* 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 Potato subji
Potato Subji is a flavorful Indian dish made with diced potatoes, aromatic spices such as turmeric, cumin, mustard seeds, and coriander, often sautéed in oil and garnished with fresh herbs like cilantro. It originates from Indian cuisine and is a staple in vegetarian diets, pairing well with flatbreads like roti or rice. Potatoes are a rich source of carbohydrates (mainly starch), providing quick energy. They also contain essential micronutrients such as potassium, vitamin C, and some B-vitamins, making Potato Subji both hearty and nutritionally valuable. The addition of spices further enhances its antioxidant properties and aids digestion. Depending on the preparation method, the dish can be adjusted to fit dietary needs such as being vegan or gluten-free.
Health Benefits
- Rich in potassium (542 mg per medium potato), which helps regulate blood pressure and supports heart health.
- Contains vitamin C (about 17 mg per medium potato), which boosts immune function and acts as an antioxidant.
- Provides dietary fiber (2 grams per medium potato), aiding digestion and promoting gut health.
Dietary Considerations
Selection and Storage
Store whole potatoes in a cool, dark place to prevent sprouting. Prepared Potato Subji can be refrigerated in an airtight container for up to 3 days.
Common Questions About Potato subji Nutrition
What is the nutritional content of potato subji?
Potato subji is primarily composed of carbohydrates due to the potatoes, with approximately 20-25 grams of carbs per 100 grams of cooked dish depending on additional ingredients. It is low in protein, offering only around 2-3 grams per serving, and contains about 100-150 calories per 100 grams. It may also provide small amounts of vitamin C, potassium, and fiber depending on preparation.
Is potato subji suitable for a keto or low-carb diet?
Potato subji is not typically suitable for keto or low-carb diets because potatoes are high in carbohydrates, with around 20 grams of net carbs per 100 grams. Individuals on such diets may opt for alternatives like cauliflower or zucchini subji to maintain a lower carb intake.
What are the health benefits and concerns of eating potato subji?
Potato subji can be beneficial as it provides energy from complex carbohydrates and is a good source of potassium and vitamin C when cooked properly. However, it can be calorie-dense depending on the oil and spices used. Excessive consumption might lead to increased blood sugar levels, particularly for individuals with diabetes or insulin resistance.
What is the recommended serving size for potato subji?
A typical serving size for potato subji is about 150-200 grams, which contains approximately 150-300 calories depending on its preparation. Pairing it with a protein source or vegetables can help balance the meal nutritionally and prevent overconsumption.
How does potato subji compare to other subji dishes like cauliflower subji?
Potato subji is higher in carbohydrates compared to cauliflower subji, which contains only about 3-5 grams of carbs per 100 grams. Cauliflower subji is a better option for low-carb diets, but potato subji may provide more satiety due to its starchy content. Both dishes can be customized with spices and vegetables to meet dietary preferences.
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.
