1 serving (150 grams) contains 120 calories, 3.0 grams of protein, 6.0 grams of fat, and 15.0 grams of carbohydrates.
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Nutrition Information
Calories |
190.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.5 g | 12% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 476.2 mg | 20% | |
| Total Carbohydrates | 23.8 g | 8% | |
| Dietary Fiber | 6.3 g | 22% | |
| Sugars | 4.8 g | ||
| protein | 4.8 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 79.4 mg | 6% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 396.8 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 Tondli sabzi
Tondli Sabzi, also known as Ivy Gourd Curry, is a popular dish in Indian cuisine, particularly in regions like Maharashtra and Gujarat. Made with ivy gourd (Coccinia grandis) as its primary ingredient, this dish is typically prepared with a blend of spices, onions, and tomatoes. Ivy gourd is a nutrient-rich vegetable containing vitamins A and C, and is also a good source of dietary fiber. Its low-calorie profile makes it a favorite in weight-conscious recipes. This vegetable is celebrated for its mildly crunchy texture and ability to absorb flavors, making it a versatile option in Indian cooking. Tondli Sabzi is often paired with chapati or rice for a wholesome meal, providing a good mix of micronutrients and antioxidants essential for health maintenance.
Health Benefits
- Improves vision: Ivy gourd is rich in vitamin A, which supports eye health and prevents vision decline.
- Boosts immunity: High vitamin C content helps strengthen the immune system and supports healing processes.
- Supports digestion: The dietary fiber in ivy gourd aids in maintaining a healthy digestive system and prevents constipation.
Dietary Considerations
Selection and Storage
Store fresh ivy gourd in the refrigerator in a breathable bag to maintain its freshness for up to 7-10 days. Always wash and trim before cooking.
Common Questions About Tondli sabzi Nutrition
Is Tondli Sabzi high in protein?
Tondli Sabzi, made with ivy gourd (tondli), is not particularly high in protein, as ivy gourd contains approximately 1.7 grams of protein per 100 grams. However, protein content can vary depending on the recipe if additional protein-rich ingredients like legumes or paneer are included.
Can I eat Tondli Sabzi on a keto or low-carb diet?
Yes, Tondli Sabzi can be keto-friendly if prepared without potatoes or sugar, as ivy gourd is low in carbohydrates with about 3.1 grams of net carbs per 100 grams. Adjust the recipe by minimizing any carb-heavy additives to keep it suitable for keto or low-carb diets.
What are the health benefits of Tondli Sabzi?
Tondli Sabzi offers several health benefits due to ivy gourd's high fiber and vitamin C content, which can support digestion and boost immunity. Additionally, it contains antioxidants that can help combat oxidative stress and regulate blood sugar levels, making it beneficial for diabetics.
What is the recommended portion size for Tondli Sabzi?
A typical portion size for Tondli Sabzi is about 1 cup (approximately 150 grams), which provides around 40-50 calories, depending on preparation methods. Pair it with a serving of rotis or rice for a balanced meal.
How does Tondli Sabzi compare to other vegetable dishes?
Tondli Sabzi is relatively lower in calories compared to dishes made with starchy vegetables like potatoes or peas. It is also rich in dietary fiber and vitamin C, giving it an edge in terms of digestive health and immunity. The simple preparation allows for easy customization with spices or additional ingredients.
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.
