Saalan

Dinner

Item Rating: 75/100

1 serving (200 grams) contains 150 calories, 5.0 grams of protein, 5.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

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		588.2 mg	25%
Total Carbohydrates		23.5 g	8%
	Dietary Fiber	4.7 g	16%
	Sugars	4.7 g
protein		5.9 g	11%
Vitamin D		0 mcg	0%
Calcium		58.8 mg	4%
Iron		2.4 mg	13%
Potassium		470.6 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

Source of Calories

Fat: 53 cal (31.1%)

Protein: 23 cal (13.8%)

Carbs: 94 cal (55.1%)

About Saalan

Saalan is a versatile curry dish originating from the Indian subcontinent, commonly featured in South Asian cuisines like Pakistani and Indian cooking. The dish can be made with a wide variety of vegetables, meat, or lentils, cooked in a spiced gravy base. Nutritionally, Saalan's profile varies with its ingredients, but a vegetable-based version typically provides approximately 75 calories per serving, with 2.5g of protein, 10g of carbohydrates, 2.5g of fat, and 2g of fiber. It also contains important micronutrients such as calcium (25mg), iron (1mg), and vitamin C (7.5mg). Saalan is a hearty, nutrient-rich dish that supports different dietary needs depending on the preparation, making it adaptable for plant-based or meat-based diets alike.

Health Benefits

• Rich in dietary fiber, promoting digestive health and supporting regular bowel movements.
• Provides around 25mg of calcium per serving, essential for maintaining healthy bones and teeth.
• Contains 7.5mg of vitamin C, which boosts the immune system and improves iron absorption.
• Offers plant-based protein from legumes or vegetables, aiding in muscle repair and development.
• Iron content (1mg per serving) supports oxygen transport and energy production in the body.

Dietary Considerations

Allergens: Contains gluten (if made with wheat-based thickener), dairy (if ghee or cream is used), nuts (if nut-based pastes are included)

Suitable for: Vegetarian, vegan (if no dairy/ghee used), gluten-free (if no wheat is used), low-fat (if leaner preparation is chosen)

Not suitable for: Low-carb (due to carbohydrate content), nut-free diets (if nuts are included)

Selection and Storage

Store leftover Saalan in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly before serving, and add a splash of water to restore the gravy consistency if needed.

Common Questions About Saalan Nutrition

Is saalan high in protein?

Saalan typically contains around 2.5 grams of protein per serving (100 grams), making it a moderate source of protein. While not particularly high, the protein content can vary depending on ingredients like lentils, meat, or paneer added to the dish.

Can I eat saalan on a keto diet?

Saalan is generally not suitable for a strict keto diet as it contains approximately 10 grams of carbohydrates per 100 grams. However, if prepared with low-carb ingredients such as non-starchy vegetables and minimal thickening agents, it can potentially fit into a low-carb plan.

What are the health benefits of eating saalan?

Saalan can be a nutritious addition to your diet, offering 2 grams of fiber per serving, which supports digestion. Additionally, it is often cooked with spices like turmeric, garlic, and ginger, which may have anti-inflammatory and antioxidant properties. However, its sodium content (250 mg per serving) should be moderated if you're watching your salt intake.

What is a recommended serving size for saalan?

A typical serving size of saalan is around 100-150 grams, depending on the meal. Pair it with whole grains like brown rice or flatbreads in appropriate portions to create a balanced meal without overloading on calories or sodium.

How does saalan compare to curry?

Though often used interchangeably, saalan typically has a thinner texture compared to curry and may be less rich. Curries often use cream, coconut milk, or ghee, which can increase the fat content, whereas saalan might use less fat, making it a lighter option depending on preparation.

Data Sources & Scientific References