Balai Nutrition Facts: Calories, Macros & Health Benefits
Summary: Balai contains 195 calories, 2.5g protein, 3.5g carbs, and 19g fat per 2 tablespoons (30g). It is a source of saturated fat, cholesterol, iron.
Nutrition Facts — 2 tablespoons (30g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 195 kcal | 10% |
| Protein | 2.5g | 5% |
| Carbohydrates | 3.5g | 1% |
| Total Fat | 19.0g | 24% |
| Sugar | 3.5g | -- |
| Saturated Fat | 12.0g | 60% |
| Cholesterol | 60.0mg | 20% |
| Sodium | 25.0mg | 1% |
| Potassium | 0.50mg | 0% |
| Calcium | 6.0mg | 0% |
| Iron | 80.0mg | 444% |
| Magnesium | 0.30mg | 0% |
| Zinc | 55.0mg | 500% |
| Vitamin C | 0.02mg | 0% |
| Vitamin A | 0.10mcg | 0% |
| Vitamin B6 | 0.05mg | 3% |
| Vitamin B12 | 0.02mcg | 1% |
| Folate | 3.0mcg | 1% |
| Vitamin E | 0.60mg | 4% |
| Vitamin K | 0.15mcg | 0% |
| Phosphorus | 180.0mg | 14% |
Is Balai Good for You?
Balai provides 195 calories per 2 tablespoons (30g) with 2.5g protein, 3.5g carbohydrates, and 19g fat. It is a source of saturated fat (60% dv), cholesterol (20% dv), iron (444% dv).
Balai (also called malai) is the thick cream layer that forms on top of boiled milk, widely used in Indian sweets and as a topping.
Key Health Benefits of Balai
- Saturated Fat (60% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (20% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (444% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (500% DV): Supports balanced nutrition when included as part of your daily meals.
- Phosphorus (14% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Balai Nutrition with Gram
Use Gram to log balai and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in balai?
Balai contains 195 calories per 2 tablespoons (30g).
How much protein is in balai?
Balai provides 2.5g of protein per 2 tablespoons (30g).
How many carbs are in balai?
Balai has 3.5g of carbohydrates per 2 tablespoons (30g).
Is balai good for tracking nutrition?
Yes. Balai can be logged by calories, macros, and micronutrients in the Gram app.
How should I use balai in a meal plan?
Use Balai as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track balai and thousands of other foods with the Gram app.