1 serving (200 grams) contains 150 calories, 5.0 grams of protein, 8.0 grams of fat, and 15.0 grams of carbohydrates.
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Nutrition Information
Calories |
176.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.4 g | 12% | |
| Saturated Fat | 3.5 g | 17% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 11.8 mg | 3% | |
| Sodium | 470.6 mg | 20% | |
| Total Carbohydrates | 17.6 g | 6% | |
| Dietary Fiber | 2.4 g | 8% | |
| Sugars | 3.5 g | ||
| protein | 5.9 g | 11% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 117.6 mg | 9% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 235.3 mg | 5% | |
* 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 Punjabi kadhi
Punjabi Kadhi is a traditional dish from North India, particularly popular in the Punjab region. It features a tangy yogurt-based curry thickened with gram flour (besan) and tempered with aromatic spices such as cumin, mustard seeds, and fenugreek. This comforting dish is often served with steamed rice or chapati. Punjabi Kadhi is a moderate-calorie option that provides protein from yogurt and gram flour, along with essential micronutrients such as calcium, vitamins B2 and B12 from yogurt, and dietary fiber from gram flour. Depending on preparation, it can also offer a modest amount of healthy fats from the oil used for tempering spices.
Health Benefits
- Rich in calcium, which is vital for bone health, due to the yogurt content.
- Contains probiotics from fermented yogurt, promoting gut health and aiding digestion.
- Provides plant-based protein and dietary fiber from gram flour, which helps maintain satiety and supports healthy digestion.
Dietary Considerations
Selection and Storage
Refrigerate leftover Kadhi in an airtight container for up to 2 days. Reheat gently on the stovetop while stirring to prevent curdling.
Common Questions About Punjabi kadhi Nutrition
What is the nutritional content of Punjabi Kadhi?
Punjabi Kadhi is primarily made from yogurt and gram flour (besan), making it a good source of protein and calcium. A one-cup serving provides approximately 110-150 calories, 6-8 grams of protein, and 3-5 grams of fat, depending on the preparation. It also contains essential nutrients like Vitamin B2, Vitamin B12 (if dairy yogurt is used), and trace minerals like iron and phosphorus.
Can I eat Punjabi Kadhi on a keto or low-carb diet?
Punjabi Kadhi is not ideal for strict keto or low-carb diets since gram flour (besan) contributes moderate levels of carbohydrates—about 13-15 grams per serving. However, it can fit into a moderate low-carb diet if portion sizes are managed and additional high-carb foods like rice are avoided.
What are the health benefits or concerns of eating Punjabi Kadhi?
Punjabi Kadhi is a healthy dish rich in protein, probiotics (from yogurt), and digestive-friendly gram flour, which is high in fiber and aids in gut health. However, if it's prepared with excessive oil during the tempering process or consumed in large quantities with rice, it can increase calorie intake. People with dairy allergies or gluten sensitivity should avoid it or modify the recipe.
What is the recommended serving size for Punjabi Kadhi?
A typical serving size of Punjabi Kadhi is around 1 cup (approximately 200-250ml), which provides a balanced portion of calories and nutrients. Pair it with 1/2 to 1 cup of whole-grain rice or roti, along with a side of vegetables or salads for a well-rounded meal.
How does Punjabi Kadhi compare to South Indian sambar or Gujarati kadhi?
Punjabi Kadhi is thicker and spicier compared to Gujarati Kadhi, which is sweeter and made with sugar or jaggery. South Indian Sambar, on the other hand, uses tamarind and lentils as the base, making it tangier and more protein-rich. Punjabi Kadhi is yogurt-based and often includes pakoras (fried gram flour fritters), which elevate its texture and flavor.
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.
