1 serving (200 grams) contains 150 calories, 5.0 grams of protein, 5.0 grams of fat, and 20.0 grams of carbohydrates.
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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 | 352.9 mg | 15% | |
| Total Carbohydrates | 23.5 g | 8% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 5.9 g | ||
| protein | 5.9 g | 11% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 94.1 mg | 7% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 294.1 mg | 6% | |
* 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 Surakkai kootu
Surakkai Kootu is a traditional South Indian dish made using bottle gourd (also known as surakkai or lauki), lentils, and a blend of spices and coconut. It originates from Tamil Nadu and is a staple in many vegetarian households. This dish is nutrient-dense and low in calories, owing to the inclusion of bottle gourd and protein-rich lentils. Bottle gourd is high in water content (about 92%), fiber, and essential vitamins like C and B-complex. Lentils provide a good source of plant-based protein, iron, and potassium, making this dish both filling and nourishing. Its unique balance of herbs, spices, and mild coconut flavor enhances its taste while preserving maximum nutrition.
Health Benefits
- Rich in dietary fiber from bottle gourd, promoting improved digestion and helping prevent constipation.
- Provides plant-based protein and iron from lentils, which are essential for muscle growth and oxygen transport in the body.
- High water content in bottle gourd supports hydration and helps regulate body temperature.
- Contains potassium from lentils, which aids in maintaining healthy blood pressure levels.
- Includes antioxidants like vitamin C from bottle gourd, supporting immune system health.
Dietary Considerations
Selection and Storage
Store cooked Surakkai Kootu in an airtight container in the refrigerator for up to 2 days. Reheat thoroughly before serving. Fresh bottle gourd should be kept in a cool, dry place or refrigerated to preserve its freshness longer.
Common Questions About Surakkai kootu Nutrition
What are the key nutritional values of Surakkai Kootu?
Surakkai Kootu, primarily made with bottle gourd, lentils, and coconut, is a nutrient-dense dish. One serving (approximately 1 cup) contains around 120-150 calories, 4-6 grams of protein, and is rich in fiber, vitamins such as Vitamin C, and minerals like potassium. The dish is also low in fat, making it a healthy choice.
Is Surakkai Kootu suitable for vegan and vegetarian diets?
Yes, Surakkai Kootu is naturally vegetarian and can easily be adapted to suit vegan diets by excluding ghee or any dairy-based seasoning. The recipe commonly uses plant-based ingredients like bottle gourd, lentils, and coconut, making it a great option for both vegan and vegetarian meal plans.
What are the health benefits of eating Surakkai Kootu?
Surakkai Kootu provides a combination of health benefits due to its ingredients. Bottle gourd supports hydration and aids digestion, while lentils supply essential protein and fiber for overall gut and heart health. It is low in calories, making it ideal for weight management, and the coconut used in the dish provides healthy fats, supporting brain and skin health.
How much Surakkai Kootu should I serve per meal?
A healthy portion size of Surakkai Kootu is typically about 1 cup (about 200-250 grams) per meal, depending on individual calorie needs. It can be served as a side dish alongside rice or roti or enjoyed on its own for a lighter meal. Adjust servings based on your dietary goals and activity level.
How does Surakkai Kootu compare to other lentil-based dishes like Dal or Sambar?
Compared to Dal or Sambar, Surakkai Kootu is a thicker, lightly spiced dish that emphasizes bottle gourd as the star ingredient. It incorporates coconut, making it richer and creamier than standard lentil curries. While all these dishes provide similar protein, Surakkai Kootu offers a distinct flavor profile and unique textural variety due to the bottle gourd and coconut combination.
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.
