1 serving (200 grams) contains 150 calories, 6.0 grams of protein, 5.0 grams of fat, and 20.0 grams of carbohydrates.
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Nutrition Information
Calories |
176.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.9 g | 7% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 352.9 mg | 15% | |
| Total Carbohydrates | 23.5 g | 8% | |
| Dietary Fiber | 5.9 g | 21% | |
| Sugars | 4.7 g | ||
| protein | 7.1 g | 14% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 94.1 mg | 7% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 411.8 mg | 8% | |
* 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 Pudalangai kootu
Pudalangai Kootu is a traditional South Indian dish made using snake gourd (Trichosanthes cucumerina), lentils, and coconut-based spices. Snake gourd is a long, cylindrical vegetable popular in Indian cuisine, especially in Tamil Nadu and Kerala. Nutritious and low in calories, the dish combines high-protein lentils like moong dal with the dietary fiber and vitamins from the snake gourd. Pudalangai Kootu is typically served alongside rice or flatbreads, providing a balanced meal with a mix of proteins, complex carbohydrates, and healthy fats. Snake gourd is particularly rich in Vitamin A, Vitamin C, iron, and magnesium while the lentils deliver plant-based protein and dietary fiber. The inclusion of turmeric and curry leaves adds antioxidants to the dish, enhancing its health benefits.
Health Benefits
- Rich in dietary fiber from snake gourd and lentils, which supports digestion and promotes gut health.
- High in Vitamin C, which boosts the immune system and protects cells from oxidative stress.
- Contains plant-based protein from lentils, contributing to muscle repair and overall energy levels.
- Provides Vitamin A from snake gourd, supporting eye health and skin regeneration.
- Offers minerals like iron and magnesium, which are essential for oxygen transport and muscle function.
Dietary Considerations
Selection and Storage
Store fresh snake gourd in the refrigerator and consume within 3-5 days for maximum freshness. Cooked Pudalangai Kootu can be refrigerated in an airtight container for up to 2 days.
Common Questions About Pudalangai kootu Nutrition
What are the key nutritional contents of Pudalangai Kootu?
Pudalangai Kootu, made with snake gourd, lentils, and coconut, has around 120-150 calories per serving (200g). It is a good source of dietary fiber (4-6g) and contains moderate protein from lentils (about 4g per serving). It's also rich in vitamins like vitamin C, B-complex vitamins, and minerals such as magnesium and potassium.
Is Pudalangai Kootu suitable for a keto diet?
Pudalangai Kootu is not ideal for a strict keto diet as it contains lentils, which are relatively high in carbohydrates. A typical serving can have about 15-20g of carbs. For a keto-friendly version, you can reduce the lentils and use more coconut or low-carb vegetables while omitting grains like rice.
What are the health benefits of Pudalangai Kootu?
Pudalangai Kootu is beneficial for digestion due to its high fiber content, which supports gut health. Snake gourd contains anti-inflammatory properties and helps regulate blood sugar levels. Lentils provide plant-based protein and essential nutrients that support heart health and energy production.
How much Pudalangai Kootu should I eat in one serving?
A typical serving size is about 1 cup (200g). This portion provides balanced nutrition without excessive calories and is suitable as a side dish in meals. Pair it with whole-grain rice or millets for a more complete meal.
How does Pudalangai Kootu compare to other similar dishes like Sambar or Avial?
Pudalangai Kootu is usually thicker and richer due to the use of ground coconut paste, compared to Sambar, which is more watery and tangy from tamarind. It is less complex in flavor than Avial, which includes multiple vegetables and yogurt. Pudalangai Kootu is milder but nutrient-dense, focusing on snake gourd and lentils.
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.
