1 serving (250 grams) contains 180 calories, 8.0 grams of protein, 6.0 grams of fat, and 25.0 grams of carbohydrates.
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Nutrition Information
Calories |
169.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.7 g | 7% | |
| Saturated Fat | 0.9 g | 4% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 566.0 mg | 24% | |
| Total Carbohydrates | 23.6 g | 8% | |
| Dietary Fiber | 6.6 g | 23% | |
| Sugars | 4.7 g | ||
| protein | 7.5 g | 15% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 94.3 mg | 7% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 377.4 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 Sai bhaji
Sai Bhaji is a traditional Sindhi dish from the Indian subcontinent, renowned for its wholesome blend of vegetables and lentils. Central to this dish is spinach, paired with other greens like fenugreek leaves, dill, or amaranth, alongside dal (lentils) and spices. Sai Bhaji offers a rich nutritional profile, featuring high levels of dietary fiber, vitamins A, C, and K, iron, and plant-based proteins. Popular in both vegetarian and vegan diets, it is slow-cooked to enhance the earthy flavors and creamy texture, making it both healthy and satisfying. It is a complete meal that supports balanced nutrition when served with steamed rice or flatbreads.
Health Benefits
- Rich in iron from spinach, promoting healthy red blood cell production and preventing anemia.
- High in vitamin A from leafy greens, supporting vision and immune health.
- Good source of dietary fiber from lentils, aiding digestion and maintaining gut health.
Dietary Considerations
Selection and Storage
Store leftover Sai Bhaji in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove, adding a splash of water if needed to maintain consistency.
Common Questions About Sai bhaji Nutrition
What is the nutritional content of Sai Bhaji?
Sai Bhaji is a nutrient-rich dish made with spinach, lentils, and vegetables. A single serving (~1 cup) typically provides around 150-200 calories, 8-10 grams of protein, 6-8 grams of dietary fiber, and is rich in vitamins like Vitamin A, Vitamin C, and folate. It is also an excellent source of iron and potassium.
Can I eat Sai Bhaji on a keto or low-carb diet?
Sai Bhaji is not ideal for strict keto diets as it contains lentils, which are relatively high in carbohydrates (about 20-25g carbs per cup). However, it can be included in a low-carb or balanced diet in moderation due to its high fiber and protein content.
What are the health benefits of Sai Bhaji?
Sai Bhaji is packed with nutrients thanks to its combination of leafy greens, dal, and vegetables. It supports heart health due to its high potassium and low-fat content, aids digestion with its fiber, and boosts immunity with antioxidants and Vitamin C. However, those watching sodium intake should moderate added salt, especially if consuming with rice or breads.
What is the recommended portion size for Sai Bhaji?
A recommended portion size for Sai Bhaji is about 1 cup (240ml), which provides a balanced amount of nutrients without excessive calories. Pairing it with a small serving of brown rice or roti is a great way to create a filling and wholesome meal.
How does Sai Bhaji compare to other lentil-based dishes?
Sai Bhaji differs from other lentil-based dishes like dal due to its heavy use of spinach and mixed vegetables, making it richer in fiber, iron, and Vitamin C. It is less calorie-dense than dishes with significant use of ghee or cream, making it a lighter, yet nutrient-dense, option.
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.
