1 serving (150 grams) contains 80 calories, 2.0 grams of protein, 4.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
127.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.3 g | 8% | |
| Saturated Fat | 0.8 g | 4% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 476.2 mg | 20% | |
| Total Carbohydrates | 15.9 g | 5% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 4.8 g | ||
| protein | 3.2 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 63.5 mg | 4% | |
| Iron | 1.6 mg | 8% | |
| 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 Torai ki subji
Torai Ki Subji, or Ridge Gourd Curry, is a traditional dish commonly found in South Asian cuisines, particularly Indian. Ridge gourd (torai) is a green vegetable known for its ridged exterior and mildly sweet taste. This curry is typically prepared with simple spices, tomatoes, and onions, making it light yet flavorful. Ridge gourd is low in calories and contains essential nutrients like dietary fiber, vitamin C, iron, and magnesium. It is ideal for those seeking nutritious, vegetable-centric meals. Due to its high water content and easy digestibility, the dish is suitable for all age groups, offering hydration and gentle nutrition. Torai is often included in vegetarian diets and offers a balanced mix of carbohydrates, limited protein, and antioxidants.
Health Benefits
- Promotes digestive health due to its high dietary fiber content, which improves bowel movements and gut health.
- Supports immune function as it contains vitamin C, an essential antioxidant that helps protect against infections.
- Enhances hydration due to its high water content, which helps maintain fluid balance.
- Aids in maintaining healthy bones with magnesium, which plays a role in bone density and strength.
- Contributes to anemia prevention by supplying iron, a key mineral required for red blood cell production.
Dietary Considerations
Selection and Storage
Store ridge gourds in a cool, dry place or refrigerator for up to 1 week. Prepare the dish fresh to retain nutrients and flavor.
Common Questions About Torai ki subji Nutrition
What is the nutritional content of Torai Ki Subji?
Torai Ki Subji, made from ridge gourd, is very low in calories with around 17-20 calories per 100 grams. It contains approximately 1 gram of protein, less than 4 grams of carbohydrates, and is a good source of vitamins like vitamin C and A, along with essential minerals like potassium and manganese.
Is Torai Ki Subji suitable for a keto diet?
Torai Ki Subji is not ideal for a strict keto diet due to its carbohydrate content (about 4 grams per 100 grams), though it is relatively low in carbs compared to many other vegetables. It can be included in moderation, depending on your daily carb limit.
What are the health benefits of eating Torai Ki Subji?
Torai Ki Subji offers several health benefits, as it is rich in antioxidants, supports digestion due to its high water and fiber content, and can help in hydration. It is also low in calories, making it ideal for weight management and a heart-healthy diet.
How much Torai Ki Subji should I eat per serving?
A standard serving of Torai Ki Subji is about 1 cup or 150-200 grams, which amounts to approximately 30-40 calories. This quantity is suitable for a healthy meal when paired with a portion of whole grains like roti or rice.
How does Torai Ki Subji compare to other vegetable curries?
Compared to heavier vegetable curries like aloo masala or paneer-based curries, Torai Ki Subji is much lighter and lower in calories and fat. Its high water content and low carbohydrate levels make it a more hydrating and weight-loss-friendly choice.
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.
