Nutritional Facts of Cabbage Poriyal, Calories in Cabbage Poriyal

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

One serving (100 grams) of Cabbage Poriyal gives 76 calories. Out of which carbohydrates comprise 18 calories, proteins account for 7 calories and remaining calories come from fat which is 46 calories.  One serving of Cabbage Poriyal provides about 4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Cabbage Poriyal recipe serves 2, 100 grams per serving.

76 calories for 1 serving of Cabbage Poriyal, Cholesterol 0 mg, Carbohydrates 4.4g, Protein 1.7g, Fat 5.1g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Cabbage Poriyal

See Cabbage Poriyal recipe | South Indian style patta gobi poriyal | cabbage thoran | with 18 amazing images.

Cabbage Poriyal is a lightly spiced, sauteed and steamed cabbage recipe from South Indian cuisine that belongs to the category of dry vegetable stir-fries. Learn how to make cabbage poriyal recipe | South Indian style patta gobi poriyal | cabbage thoran |

South Indian style patta gobi poriyal is a simple and flavorful recipe that involves sautéing cabbage with a tempering of mustard seeds, urad dal (black gram), curry leaves, and other spices.

Cabbage thoran is any dry vegetable preparation flavoured with generous amounts of fresh grated coconut. It makes for an excellent vegan side dish with sambar, rasam or any South Indian meal.

You can also try other poriyal recipes like Cluster beans poriyal and French beans poriyal.

tips to make cabbage poriyal: 1.Cabbage cooks quickly, so overcooking can make it mushy and bland. 2. Grated coconut or chopped cilantro give a fresh, vibrant finish. You can also squeeze in a bit of lemon juice for a tangy touch. 3. Green peas can be added for extra color and nutrients. 4. You can skip adding turmeric to the sabzi.

Is Cabbage Poriyal healthy?

Yes.

What's good.

Cabbage ( Patta Gobhi + Red Cabbage, Purple cabbage) : Cabbage is low in caloriesrelieves constipation, good for diabetics. Cabbage has high levels of flavonoids and anthocyanins and has long been used as a herbal medicine. Rich in Antioxidants in turn lowers the risk of infection and inflammation of the body due to eating processed foods. Red cabbage, also called purple cabbage, has slightly higher levels of flavonoids and anthocyanins than green cabbage and has long been used as a herbal medicine. It has same health benefits to offer as the cabbage otherwise. See here all benefits of cabbage

Coconut : The fresh coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss. The high fibre content of 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 : Use coconut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts.  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

Can diabetics, heart patients and overweight individuals have Cabbage Poriyal ?

Yes.  Cabbage is low in caloriesrelieves constipation, good for diabetics. Cabbage has high levels of flavonoids and anthocyanins and has long been used as a herbal medicine. Rich in Antioxidants in turn lowers the risk of infection and inflammation of the body due to eating processed foods. Red cabbage, also called purple cabbage, has slightly higher levels of flavonoids and anthocyanins than green cabbage and has long been used as a herbal medicine.

Can healthy individuals have Cabbage Poriyal ?

Yes. 

Cabbage Poriyal  is high in

1. Vitamin C :  Vitamin C is a great defence against coughs and colds.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

 

How to burn 71 calories that come from Cabbage Poriyal?

Walking (6 kmph) = 21 mins

Running (11 kmph) = 7 mins

Cycling (30 kmph) = 9 mins       

Swimming (2 kmph) = 12 mins

Note: These values are approximate and calorie burning differs in each individual.

 

 

Value per serving% Daily Values
Energy76 cal4%
Protein2.1 g4%
Carbohydrates5.3 g2%
Fiber3.1 g12%
Fat5.1 g8%
Cholesterol0 mg0%
VITAMINS
Vitamin A170.1 mcg4%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.4 mg3%
Vitamin C128.2 mg320%
Vitamin E0.2 mg1%
Folic Acid (Vitamin B9)25.2 mcg13%
MINERALS
Calcium41.8 mg7%
Iron0.9 mg4%
Magnesium35.8 mg10%
Phosphorus49.8 mg8%
Sodium18.9 mg1%
Potassium182.2 mg4%
Zinc0.4 mg4%
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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