Bendakayi Upkari Nutrition Facts: Calories, Macros & Health Benefits
Summary: Bendakayi Upkari contains 108 calories, 2.5g protein, 8.2g carbs, and 7.5g fat per one cup (150g). It is a source of sodium, iron, zinc.
Nutrition Facts — one cup (150g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 108 kcal | 5% |
| Protein | 2.5g | 5% |
| Carbohydrates | 8.2g | 3% |
| Total Fat | 7.5g | 10% |
| Fiber | 3.7g | 13% |
| Sugar | 2.4g | -- |
| Saturated Fat | 1.8g | 9% |
| Sodium | 280.0mg | 12% |
| Potassium | 11.5mg | 0% |
| Calcium | 37.0mg | 3% |
| Iron | 205.0mg | 1139% |
| Magnesium | 0.58mg | 0% |
| Zinc | 51.0mg | 464% |
| Vitamin C | 0.08mg | 0% |
| Vitamin A | 0.06mcg | 0% |
| Vitamin B6 | 0.78mg | 46% |
| Vitamin B12 | 0.11mcg | 5% |
| Folate | 45.0mcg | 11% |
| Vitamin E | 1.4mg | 10% |
| Phosphorus | 44.0mg | 4% |
Is Bendakayi Upkari Good for You?
Bendakayi Upkari provides 108 calories per one cup (150g) with 2.5g protein, 8.2g carbohydrates, and 7.5g fat. It is a source of sodium (12% dv), iron (1139% dv), zinc (464% dv).
Konkani/Mangalorean-style okra stir fry (upkari) made with bhindi, grated coconut, mustard seeds, urad dal, and curry leaves. A simple everyday side dish from coastal Karnataka.
Key Health Benefits of Bendakayi Upkari
- Sodium (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1139% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (464% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (46% DV): Supports balanced nutrition when included as part of your daily meals.
- Folate (11% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Bendakayi Upkari Nutrition with Gram
Use Gram to log bendakayi upkari 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 bendakayi upkari?
Bendakayi Upkari contains 108 calories per one cup (150g).
How much protein is in bendakayi upkari?
Bendakayi Upkari provides 2.5g of protein per one cup (150g).
How many carbs are in bendakayi upkari?
Bendakayi Upkari has 8.2g of carbohydrates per one cup (150g).
Is bendakayi upkari good for tracking nutrition?
Yes. Bendakayi Upkari can be logged by calories, macros, and micronutrients in the Gram app.
How should I use bendakayi upkari in a meal plan?
Use Bendakayi Upkari as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
Track your nutrition with Gram
Snap a photo of your meal and let AI do the rest. Track calories, macros, and micronutrients effortlessly.
Nutrition data sourced from USDA FoodData Central. Track bendakayi upkari and thousands of other foods with the Gram app.