Veg kofta

Lunch

Item Rating: 71/100

1 serving (200 grams) contains 250 calories, 6.0 grams of protein, 12.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		294.1
% Daily Value*
Total Fat		14.1 g	18%
	Saturated Fat	3.5 g	17%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		705.9 mg	30%
Total Carbohydrates		35.3 g	12%
	Dietary Fiber	5.9 g	21%
	Sugars	4.7 g
protein		7.1 g	14%
Vitamin D		0 mcg	0%
Calcium		94.1 mg	7%
Iron		2.4 mg	13%
Potassium		470.6 mg	10%

* 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

🍯 Low sugar

Source of Calories

Fat: 126 cal (42.8%)

Protein: 28 cal (9.6%)

Carbs: 141 cal (47.6%)

About Veg kofta

Veg kofta is a popular vegetarian dish often found in Indian cuisine. It consists of fried or baked balls made from minced vegetables, paneer, or lentils, mixed with spices, and served in a rich, creamy curry made with tomatoes, onions, and aromatic spices. Its ingredients contribute to a nutrient-dense profile, offering vitamins, minerals, and fiber. Depending on the recipe, veg kofta can provide protein from paneer or lentils, as well as essential micronutrients like vitamin C, vitamin A, potassium, and iron from the vegetable-based content. However, its caloric density may vary depending on the cooking method and use of cream or oil-based sauces.

Health Benefits

• Rich in dietary fiber from vegetables, which supports healthy digestion and gut health.
• Contains vitamin C from tomatoes and spices, which boosts immune function and supports skin health.
• Good source of iron if lentils or spinach are used, which is crucial for oxygen transport in the blood.

Dietary Considerations

Allergens: Contains dairy (if made with paneer or cream), nuts (if nuts are used in the recipe)

Suitable for: Vegetarian diets, lacto-vegetarian diets

Not suitable for: Vegan diets (unless dairy-free alternatives are used), nut-free diets (if nuts are present in the recipe)

Selection and Storage

Store cooked kofta and curry sauce separately in airtight containers in the refrigerator for up to 3 days. Reheat gently on the stove to maintain texture.

Common Questions About Veg kofta Nutrition

Is Veg Kofta high in protein?

Veg Kofta can contain a moderate amount of protein depending on the ingredients, such as chickpeas, lentils, or paneer. On average, a single serving (approximately 2 koftas or 100g) provides about 4-6g of protein. However, if prepared with more lentil or paneer content, the protein can be higher.

Can I eat Veg Kofta on a keto diet?

Veg Kofta may not be compatible with a keto diet because it is often made with breadcrumbs, potatoes, or flour, which are high in carbohydrates. To make it keto-friendly, you can replace breadcrumbs with almond flour and avoid carb-heavy fillings like potatoes.

What are the health benefits and concerns of eating Veg Kofta?

Veg Kofta can be a good source of fiber, vitamins, and minerals depending on the vegetables used, such as spinach, carrots, or peas. However, it is often deep-fried, which can increase its fat and calorie content, presenting concerns for those monitoring weight or cholesterol levels. Opt for baked or air-fried methods to make it healthier.

What is the recommended portion size for Veg Kofta?

A recommended portion size of Veg Kofta is 2-3 pieces (roughly 100-150g) paired with curry or a salad for a balanced meal. This ensures you control calorie intake, as Veg Kofta with frying and gravy can easily range from 200 to 250 calories per serving.

How does Veg Kofta compare with Meat Kofta in terms of nutrition?

Veg Kofta is generally lower in protein compared to Meat Kofta but higher in fiber due to its vegetable content. While Meat Kofta can provide around 15-20g of protein per serving, Veg Kofta offers 4-6g but is typically lower in saturated fat. Veg Kofta can be considered a healthier option for reducing overall fat intake or following a vegetarian diet.

Data Sources & Scientific References