1 serving (200 grams) contains 150 calories, 8.0 grams of protein, 5.0 grams of fat, and 20.0 grams of carbohydrates.
Log this food in SnapCalorie
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 | 470.6 mg | 20% | |
| Total Carbohydrates | 23.5 g | 8% | |
| Dietary Fiber | 7.1 g | 25% | |
| Sugars | 3.5 g | ||
| protein | 9.4 g | 18% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 176.5 mg | 13% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 588.2 mg | 12% | |
* 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 Spinach kootu
Spinach Kootu is a traditional South Indian dish made by cooking spinach with lentils, coconut, and mild spices. Originating in the Tamil Nadu region, kootu is a staple of South Indian vegetarian cuisine due to its balanced nutrition and easy digestibility. Spinach Kootu is rich in vitamins like A, C, and K, as well as potassium, magnesium, and iron. The inclusion of lentils adds plant-based protein and fiber, making it a well-rounded, nutrient-dense side dish. This flavorful, lightly spiced dish is often served with rice or Indian flatbread, offering a wholesome meal that supports various dietary needs.
Health Benefits
- High in vitamin K, which supports bone health and proper blood clotting.
- Rich in iron from spinach, which helps prevent anemia and supports oxygen transport in blood.
- Provides excellent dietary fiber from lentils, promoting digestive health and maintaining healthy cholesterol levels.
- Contains antioxidants like vitamin C from spinach, supporting immune function and skin health.
- Includes magnesium, which aids in muscle function and supports heart health.
Dietary Considerations
Selection and Storage
Store cooked Spinach Kootu in an airtight container in the refrigerator for up to 2-3 days. Reheat gently on the stovetop or microwave and add a splash of water if needed to restore its consistency.
Common Questions About Spinach kootu Nutrition
What is the nutritional content of Spinach Kootu?
Spinach Kootu is a nutritious dish made primarily with spinach, lentils, and mild spices. A 1-cup serving typically contains about 120-150 calories, 6-8 grams of protein, 4-6 grams of fat, and 10-15 grams of carbohydrates. It is high in vitamin A, vitamin C, iron, calcium, and dietary fiber, making it an excellent choice for a nutrient-dense meal.
Can I eat Spinach Kootu on a keto or low-carb diet?
Spinach Kootu is not typically considered keto-friendly because it includes lentils, which are moderate in carbohydrates (around 10-15 grams of carbs per serving). However, you can adapt the dish by reducing or omitting the lentils, replacing them with a low-carb substitute such as zucchini or cauliflower if you are on a strict ketogenic diet.
What are the health benefits of eating Spinach Kootu?
Spinach Kootu is packed with health benefits due to its high levels of antioxidants, vitamins, and minerals. Spinach is an excellent source of iron and folate, supporting red blood cell formation and energy metabolism. Furthermore, the lentils provide plant-based protein and fiber, which helps stabilize blood sugar levels and promote gut health. The dish is also low in saturated fat and rich in phytonutrients, supporting overall heart and immune health.
What is the recommended serving size for Spinach Kootu?
A typical serving size for Spinach Kootu is around 1 cup (approximately 200-250 grams), which provides a balanced amount of calories and nutrients for most people. It can be paired with steamed rice, roti, or consumed as a standalone dish. Adjust the portion size based on your caloric and dietary needs, particularly if you are following a specific meal plan.
How does Spinach Kootu compare to other spinach-based dishes?
Spinach Kootu is distinct from other spinach dishes like Palak Paneer or Creamed Spinach because it incorporates lentils and coconut, giving it a unique texture and flavor. It is lower in fat compared to spinach dishes that use cream or cheese and higher in plant-based protein and fiber due to the inclusion of lentils. It is also completely vegan and vegetarian when prepared traditionally, making it a healthier and more versatile option for various diets.
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.
