Nutritional Facts of Beans Poriyal, Calories in Beans Poriyal

by Tarla Dalal
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How many calories does one serving of Beans Poriyal  have?

One  serving ( 75 grams ) of Beans Poriyal  gives 95 calories. Out of which carbohydrates comprise 26.8 calories, proteins account for 9.2 calories and remaining calories come from fat which is 58.5 calories.  One  serving of Beans Poriyal  provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

95 calories for 1 serving of Beans Poriyal, Cholesterol 0 mg, Carbohydrates 6.7g, Protein 2.3g, Fat 6.5g. 

See beans poriyal recipe | South Indian style French bean poriyal | french beans sabzi |

beans poriyal is a quick and tasty South Indian recipe made with tender french beans, savory spices and fresh coconut. Learn how to make beans poriyal | South Indian style French bean poriyal | french beans sabzi |

South Indian style French bean poriyal is a dry steamed dish were the green beans are beautifully cooked until tender with spices like mustard seeds, urad dal, chana dal, red chilies and later finished with some curry leaves and freshly grated coconut.

French beans sabzi is delicious, healthy side dish that makes a great side dish in your everyday meal. Poriyals are easy and quick to make, also goes well in school/ office lunch and can be eaten with any meal.

Is Beans Poriyal healthy?

Yes for all.

Lets understand the ingredients of Beans Poriyal

What's good in this Beans Poriyal recipes!

French Beans ( Fansi ) : French Beans is rich in folic acid.  A deficiency of folic acid can also lead to anaemia, as like iron they are equally necessary to make red blood cells. Without enough folic acid, you can get easily tired. Pregnant women can also benefit from its folic acid count. It’s effective to achieve weight loss, overcome constipation, control blood sugar levels,  treat high cholesterol as well as prevent cancer. See here for detailed 15 benefits of french beans

Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

Coconut : The fresh coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss. The high fibre content 13.6 gm (45.3% of RDA) along with high lauric acid content of coconut improves cholesterol levels in the body. Improving the action of insulin secretion and lowering the raised blood sugar levels is yet another benefit of coconut for Diabetics. See here for 10 amazing benefits of coconut.  

Coconut Oil : Coconut oil is a medium chain triglycerides (MCT’s).  Unlike other fats, they go directly from the gut to the liver. From here, they are then used as a source of energy. As the calories in MCT’s are used straight away, they are less likely to be stored as fats in the body. MCT's have shown to improve your brain and memory function, they also give a boost to your energy levels and improve your endurance.  The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol, maintaining normal blood pressure and good for diabetics. See detailed benefits of coconut oil

Is Beans Poriyal good for diabetics, heart and overweight individuals?

Yes. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too.

French beans is  effective to achieve weight loss, overcome constipation, control blood sugar levels,  treat high cholesterol as well as prevent cancer.

Can healthy individuals have Beans Poriyal?


Beans Poriyal are rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage).53% of RDA.
  2. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ). 21% of RDA.
  3. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 11% of RDA.
  4. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 11% of RDA.
  5. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 10% of RDA.
Value per serving% Daily Values
Energy95 cal5%
Protein2.3 g4%
Carbohydrates6.7 g2%
Fiber2.7 g11%
Fat6.5 g10%
Cholesterol0 mg0%
Vitamin A143.9 mcg3%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.4 mg3%
Vitamin C21.2 mg53%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)41.6 mcg21%
Calcium47.5 mg8%
Iron0.8 mg4%
Magnesium38.5 mg11%
Phosphorus50.3 mg8%
Sodium6.4 mg0%
Potassium147.2 mg3%
Zinc0.5 mg5%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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