1 serving (200 grams) contains 150 calories, 7.0 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 | 5.9 g | 21% | |
| Sugars | 3.5 g | ||
| protein | 8.2 g | 16% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.1 mg | 3% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 352.9 mg | 7% | |
* 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 Turai chana dal sabzi
Turai Chana Dal Sabzi is a traditional Indian dish commonly prepared in North Indian and Western Indian households. It combines ridge gourd (turai) and split chickpeas (chana dal) with aromatic spices. Ridge gourd is low in calories, high in water content, and rich in dietary fiber, making it an excellent ingredient for healthy digestion. Chana dal adds plant-based protein and complex carbohydrates, making the dish both filling and nutritious. This vibrant, flavorful sabzi is widely appreciated for its wholesome composition, providing a blend of essential nutrients including vitamin C, potassium, iron, and magnesium.
Health Benefits
- Rich in dietary fiber from ridge gourd, promoting gut health and regular digestion.
- Chana dal is an excellent source of plant-based protein (approximately 13g per 100g cooked), supporting muscle health and repair.
- Contains potassium (turai and chana dal), which helps manage healthy blood pressure levels.
- Provides iron (chana dal contains about 2.5mg per 100g cooked), aiding in red blood cell production and preventing anemia.
- Boosts immune function due to vitamin C present in ridge gourd.
Dietary Considerations
Selection and Storage
Store cooked sabzi in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly before serving. If using fresh ridge gourd and dried chana dal, store gourd in the refrigerator and chana dal in a cool, dry place.
Common Questions About Turai chana dal sabzi Nutrition
Is Turai Chana Dal Sabzi high in protein?
Yes, Turai Chana Dal Sabzi is a good source of plant-based protein due to the inclusion of chana dal (split chickpeas). Chana dal provides about 13g of protein per 100g when cooked, contributing significantly to the dish's protein content. The addition of ridge gourd (turai) enhances the nutritional profile without adding too many calories.
Can I eat Turai Chana Dal Sabzi on a keto diet?
Turai Chana Dal Sabzi is not typically suitable for a strict keto diet due to the carbohydrate content of chana dal, which contains around 27g of net carbs per 100g cooked. However, the dish is compatible with moderate or less restrictive low-carb diets if consumed in carefully measured portions.
What are the health benefits of Turai Chana Dal Sabzi?
Turai Chana Dal Sabzi is rich in dietary fiber, aiding digestion and supporting gut health. It provides essential vitamins like vitamin A, vitamin C, and B-complex vitamins from the ridge gourd, along with minerals like iron, potassium, and magnesium from chana dal. The dish is also low in fat and cholesterol, making it heart-healthy.
What is a recommended portion size for Turai Chana Dal Sabzi?
A typical serving size of Turai Chana Dal Sabzi is about 1 cup (approximately 200-250g), which provides around 200-250 calories depending on the preparation methods and oil used. Pairing it with whole-grain roti or steamed rice can create a balanced meal.
How does Turai Chana Dal Sabzi compare to ridge gourd curry or plain dal?
Turai Chana Dal Sabzi combines the benefits of ridge gourd, which is low-calorie and rich in vitamins, with the protein and fiber content of chana dal, making it more nutrient-dense than plain ridge gourd curry. Compared to plain dal, it includes an extra dose of vegetables, enhancing the dish's overall vitamin and mineral composition.
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.
