Bharleli Surmai Nutrition Facts: Calories, Macros & Health Benefits
Summary: Bharleli Surmai contains 195 calories, 18g protein, 4.5g carbs, and 12g fat per 2 pieces (150g). It is a source of saturated fat, cholesterol, sodium.
Nutrition Facts — 2 pieces (150g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 195 kcal | 10% |
| Protein | 18.0g | 36% |
| Carbohydrates | 4.5g | 2% |
| Total Fat | 12.0g | 15% |
| Fiber | 1.2g | 4% |
| Sugar | 1.5g | -- |
| Saturated Fat | 2.5g | 12% |
| Cholesterol | 65.0mg | 22% |
| Sodium | 420.0mg | 18% |
| Potassium | 4.0mg | 0% |
| Calcium | 38.0mg | 3% |
| Iron | 310.0mg | 1722% |
| Magnesium | 1.3mg | 0% |
| Zinc | 220.0mg | 2000% |
| Vitamin C | 0.12mg | 0% |
| Vitamin A | 0.15mcg | 0% |
| Vitamin B6 | 5.5mg | 324% |
| Vitamin B12 | 0.35mcg | 15% |
| Folate | 18.0mcg | 4% |
| Vitamin E | 1.8mg | 12% |
| Vitamin K | 8.5mcg | 7% |
| Phosphorus | 25.0mg | 2% |
Is Bharleli Surmai Good for You?
Bharleli Surmai provides 195 calories per 2 pieces (150g) with 18g protein, 4.5g carbohydrates, and 12g fat. It is a source of saturated fat (12% dv), cholesterol (22% dv), sodium (18% dv).
Classic Maharashtrian stuffed surmai (seer fish/king mackerel) where fish steaks are coated with a spicy green masala paste of coconut, coriander, green chilies, and tamarind, then pan-fried or shallow-fried
Key Health Benefits of Bharleli Surmai
- Saturated Fat (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (22% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (18% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1722% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (2000% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 18g protein per serving to support satiety and muscle maintenance.
How to Track Bharleli Surmai Nutrition with Gram
Use Gram to log bharleli surmai 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 bharleli surmai?
Bharleli Surmai contains 195 calories per 2 pieces (150g).
How much protein is in bharleli surmai?
Bharleli Surmai provides 18g of protein per 2 pieces (150g).
How many carbs are in bharleli surmai?
Bharleli Surmai has 4.5g of carbohydrates per 2 pieces (150g).
Is bharleli surmai good for tracking nutrition?
Yes. Bharleli Surmai can be logged by calories, macros, and micronutrients in the Gram app.
How should I use bharleli surmai in a meal plan?
Use Bharleli Surmai 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 bharleli surmai and thousands of other foods with the Gram app.