Veggie curry

Dinner

Item Rating: 82/100

1 serving (250 grams) contains 200 calories, 6.0 grams of protein, 8.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		188.7
% Daily Value*
Total Fat		7.5 g	9%
	Saturated Fat	1.9 g	9%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		471.7 mg	20%
Total Carbohydrates		28.3 g	10%
	Dietary Fiber	6.6 g	23%
	Sugars	4.7 g
protein		5.7 g	11%
Vitamin D		0 mcg	0%
Calcium		47.2 mg	3%
Iron		1.9 mg	10%
Potassium		377.4 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

Fat: 67 cal (33.2%)

Protein: 22 cal (11.2%)

Carbs: 113 cal (55.6%)

About Veggie curry

Veggie curry is a hearty and flavorful dish originating from the Indian subcontinent, now enjoyed worldwide. It typically incorporates a blend of fresh or cooked vegetables such as cauliflower, potatoes, carrots, or peas simmered in a spiced sauce made from ingredients like tomatoes, coconut milk, and aromatic spices. Veggie curries are naturally nutrient-rich, providing dietary fiber, vitamins A and C, potassium, and plant-based proteins depending on the ingredients used. This dish is often low in saturated fats and cholesterol-free, making it a nutritious option for health-conscious eaters. It’s also highly versatile and can be adapted for various dietary needs.

Health Benefits

• Rich in dietary fiber, which supports healthy digestion and may lower cholesterol levels.
• Packed with vitamin C from vegetables like tomatoes and peppers, which strengthens the immune system and promotes skin health.
• Supplies potassium, especially from potatoes and leafy greens, an essential nutrient for maintaining healthy blood pressure.
• Contains antioxidants such as beta-carotene (from carrots) that help fight oxidative stress and reduce inflammation.
• Low in saturated fat, beneficial for cardiovascular health.

Dietary Considerations

Allergens: Contains coconut (if coconut milk is used), mustard (from certain spice blends), nuts (if added as garnish)

Suitable for: Vegetarian, vegan, gluten-free (if no wheat-based ingredients are added), lactose-free

Not suitable for: Nut allergies (if nuts are used), low-fodmap (due to onions/garlic typically included), spice-sensitive diets (due to chili or other spices)

Selection and Storage

Veggie curry should be stored in an airtight container and refrigerated for up to 3-4 days. It can also be frozen for up to 2-3 months, although textures of certain vegetables may soften upon reheating.

Common Questions About Veggie curry Nutrition

Is veggie curry high in protein?

Veggie curry typically provides a moderate amount of protein, primarily depending on the specific vegetables, legumes, or tofu included. For example, a serving with chickpeas could contain 8-10 grams of protein, while tofu may add up to 15 grams. For higher protein content, consider adding lentils, beans, or plant-based protein sources.

Can I eat veggie curry on a keto diet?

Veggie curry can be adapted for a keto diet by minimizing carb-heavy ingredients like potatoes, peas, or carrots and focusing on low-carb vegetables such as zucchini, cauliflower, and spinach. Avoid adding any sugar or high-carb thickening agents such as flour, and use a high-fat base like coconut milk to keep it keto-friendly.

What are the health benefits of eating veggie curry?

Veggie curry is a nutrient-dense dish that can provide essential vitamins like Vitamin A, C, and K, along with minerals such as potassium and magnesium, depending on the vegetables used. The spices commonly included, such as turmeric and garlic, may have anti-inflammatory and antimicrobial properties, promoting overall health. However, watch the sodium content if using packaged curry pastes.

How much veggie curry should I eat in one serving?

A typical serving size of veggie curry is roughly 1 to 1.5 cups, which contains around 200-350 calories depending on the ingredients. Pair it with a portion of brown rice or quinoa (around ½ cup) for a balanced meal without overloading on calories.

How does veggie curry compare to meat-based curry in terms of nutrition?

Veggie curry is generally lower in calories and saturated fat compared to meat-based curry, making it heart-healthier and suitable for weight management. While meat-based curries may be higher in protein, veggie curries can provide more fiber and phytonutrients, especially if diverse vegetables and legumes are included. Adding plant-based proteins like chickpeas can help match the protein content.

Data Sources & Scientific References