Nutritional Facts of South Indian Peanut Rice, Verkadalai Sadam Recipe, Calories in South Indian Peanut Rice, Verkadalai Sadam Recipe

by Tarla Dalal
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How many calories does one serving of South Indian Peanut Rice have?

One serving of South Indian Peanut Rice gives 311 calories. Out of which carbohydrates comprise 157 calories, proteins account for 21 calories and remaining calories come from fat which is 133 calories.  One serving of South Indian Peanut Rice provides about 16 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See South Indian Peanut Rice recipeHere’s a zesty rice preparation dominated by the crunch and nutty flavour of peanuts, highlighted by notes of red chilli.With a mix of awesome flavours, this rice dish is quite tasty by itself and can be served simply with a thayir pachadi (raita) or papad. 

Is South Indian Peanut Rice healthy?

No, South Indian Peanut Rice is not healthy. Made mainly from rice, peanuts, coconut and spices. 

Let's understand the Ingredients.

What's good.

Peanuts : Peanuts contain Vitamin B1, Thiamine which helps form ATP (Adenosine triphosphate) which body uses for energy. A handful of peanuts gives you 7.3 grams of Protein. Peanuts, Almonds, Walnuts and Cashews are rich in Protein and healthy monounsaturated fats which won’t spike your blood sugar levels and good for a diabetic snack and healthy heart snack. Eating a handful of Peanuts a day is said to increase the good cholesterol (HDL) in your body which is good for heart health. Read 11 amazing benefits of peanuts

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.  

What's the problem? 

Rice : Here are the pros for rice. Rice is a great source of complex carbohydrates, which is an important source of energy for our body. Rice is low in fibre and therefore a good option for people suffering from diarrhoea. What's not good in rice. Foods like rice are high in Glycemic index are not suitable for weight loss, heart patients,  diabetics as they affect the blood sugar control levels. See details of is white rice and parboiled rice good for you?

Can diabetics, heart patients and over weight individuals have Sweet ?

No. as there is mainly rice in this dish. 


Can healthy individuals have Rotis?

Yes, but have very little and balance your meal with some protein like curds.

How to burn 311 calories that come from South Indian Peanut Rice?

Walking (6 kmph) = 1hr 33 mins

Running (11 kmph) = 31 mins

Cycling (30 kmph) = 41 mins       

Swimming (2 kmph) = 53 mins

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


Value per serving% Daily Values
Energy311 cal16%
Protein5.3 g10%
Carbohydrates39.2 g13%
Fiber4.2 g17%
Fat14.8 g22%
Cholesterol0 mg0%
Vitamin A102.5 mcg2%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.1 mg9%
Vitamin C0.1 mg0%
Vitamin E
Folic Acid (Vitamin B9)17.9 mcg9%
Calcium23.6 mg4%
Iron0.9 mg4%
Magnesium0 mg0%
Phosphorus0 mg0%
Sodium5.3 mg0%
Potassium68 mg1%
Zinc0.8 mg8%
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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