1 serving (200 grams) contains 250 calories, 6.0 grams of protein, 8.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.4 g | 12% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 470.6 mg | 20% | |
| Total Carbohydrates | 47.1 g | 17% | |
| Dietary Fiber | 3.5 g | 12% | |
| Sugars | 2.4 g | ||
| protein | 7.1 g | 14% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 35.3 mg | 2% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 176.5 mg | 3% | |
* 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 Rava kichadi
Rava Kichadi is a savory South Indian dish made primarily from semolina (rava) and flavored with vegetables, spices, and seasonings like mustard seeds, curry leaves, and green chilies. Originating from Tamil Nadu, it is a popular breakfast or dinner option in South Indian cuisine. Nutritionally, semolina is a good source of carbohydrates, providing energy, and contains small amounts of protein and dietary fiber. The dish is often enriched with vegetables like carrots, peas, and tomatoes, which add vitamins and minerals such as vitamin A, vitamin C, and potassium. The use of ghee or oil contributes additional fats, making it a balanced meal when consumed in moderation. Rava Kichadi is light and easy to digest, making it a suitable choice for most age groups.
Health Benefits
- Rich in B-vitamins from semolina, particularly folate and thiamine, which support energy metabolism and brain function.
- Vegetables like carrots and peas contribute dietary fiber, aiding digestion and supporting gut health.
- Contains antioxidants like vitamin C from included vegetables, which boost immunity and skin health.
- Potassium from tomatoes and vegetables helps regulate blood pressure and supports muscle function.
- Low in glycemic index when prepared with whole vegetables, making it a moderate option for blood sugar management.
Dietary Considerations
Selection and Storage
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat in a pan with a splash of water to restore its soft texture before serving.
Common Questions About Rava kichadi Nutrition
What is the nutritional content of Rava Kichadi?
Rava Kichadi, made with semolina (rava), vegetables, and spices, contains approximately 200-250 calories per serving (1 cup). It provides 4-6 grams of protein, 3-5 grams of dietary fiber, and is rich in essential vitamins like Vitamin A and antioxidants if vegetables like carrots and peas are included.
Is Rava Kichadi suitable for a keto diet?
No, Rava Kichadi is not suitable for a keto diet. Semolina is made from durum wheat and is high in carbohydrates, with around 38 grams of carbs per cup. This makes it incompatible with the keto diet, which requires very low carb intake.
Are there any health benefits or concerns with Rava Kichadi?
Rava Kichadi is a quick source of energy due to its carbohydrate content, making it good for people needing a boost during the day. However, it may not be ideal for gluten-sensitive individuals since semolina contains gluten. The added vegetables provide fiber and vitamins, enhancing its nutritional value.
What is the recommended serving size for Rava Kichadi?
A standard serving size for Rava Kichadi is about 1 cup, providing approximately 200-250 calories. This portion keeps it balanced as part of a meal, especially when paired with chutneys or protein-rich accompaniments like dal.
How does Rava Kichadi compare to Upma, and what are preparation tips?
Rava Kichadi is similar to Upma but usually includes additional ingredients like vegetables, cashews, and ghee for richer flavor. To make it tastier, roast the semolina well and cook with ample spices and fragrant ingredients like curry leaves and ginger.
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.
