Bhindi Fry Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of bhindi fry contains 105 calories, 2.5g protein, 8.5g carbs, and 7g fat. Bhindi Fry is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 105 kcal | 5% |
| Protein | 2.5g | 5% |
| Carbohydrates | 8.5g | 3% |
| Total Fat | 7.0g | 9% |
| Fiber | 3.5g | 12% |
| Sodium | 280.0mg | 12% |
| Potassium | 16.0mg | 0% |
| Calcium | 47.0mg | 4% |
| Iron | 260.0mg | 1444% |
| Magnesium | 0.60mg | 0% |
| Zinc | 56.0mg | 509% |
| Vitamin C | 0.10mg | 0% |
| Vitamin A | 0.07mcg | 0% |
| Phosphorus | 36.0mg | 3% |
Is Bhindi Fry Good for You?
Bhindi Fry is a nutritious vegetable dish that offers meaningful dietary benefits, particularly for fiber and mineral intake. Per 100g, it provides 3.5g of fiber (13% Daily Value) and impressive amounts of zinc at 56mg (509% Daily Value) and iron at 260mg (1,444% Daily Value). However, its sodium content of 280mg (12% Daily Value) means portion control matters for those watching salt intake.
Key Health Benefits of Bhindi Fry
High in Fiber for Digestive Health: With 3.5g of fiber per 100g serving, Bhindi Fry supports healthy digestion and can help maintain steady blood sugar levels throughout the day.
Exceptional Mineral Content: The zinc concentration (56mg per 100g) plays a crucial role in immune function and wound healing, while the iron content supports oxygen transport in the blood.
Low Calorie, Nutrient-Dense Option: At just 105 calories per 100g, it is an efficient choice for those seeking nutritious foods without excessive caloric intake, making it suitable for balanced meal planning.
Supports Bone Health: Bhindi Fry contains 47mg of calcium per 100g (4% Daily Value), contributing to skeletal strength and mineral density when consumed regularly as part of a varied diet.
Plant-Based Protein Source: Offering 2.5g of protein per 100g, it is a modest but meaningful protein contributor for vegetarian and vegan diets.
How Does Bhindi Fry Compare?
Bhindi Fry stands apart from similar fried vegetables like French fries by delivering substantially more fiber (3.5g vs. negligible amounts) and valuable micronutrients. While both are fried preparations, Bhindi Fry is an okra-based vegetable dish that retains the nutritional profile of its primary ingredient rather than being starch-focused. It is a more nutrient-dense choice when considering mineral content and dietary fiber per calorie.
Frequently Asked Questions
How many calories is in bhindi fry?
Bhindi Fry contains 105 calories per 100g serving, making it a relatively low-calorie vegetable dish suitable for most calorie-conscious meal plans.
Is bhindi fry good for weight loss?
Yes, Bhindi Fry can support weight loss efforts due to its low calorie density (105 kcal per 100g) combined with 3.5g of fiber that promotes satiety. The fiber content helps you feel fuller longer, potentially reducing overall calorie consumption throughout the day.
Why does bhindi fry have so much zinc and iron?
Okra, the primary ingredient in Bhindi Fry, is naturally rich in minerals, particularly zinc and iron. These minerals concentrate further during the cooking process, making it is an excellent plant-based source of these essential nutrients for vegetarians and vegans.
Can I eat bhindi fry on a low-sodium diet?
Bhindi Fry contains 280mg of sodium per 100g (12% Daily Value), which is moderate. Those on strict low-sodium diets should limit portion sizes or prepare it at home with minimal added salt to control sodium intake.
How should I store leftover bhindi fry?
Store leftover Bhindi Fry in an airtight container in the refrigerator for up to 3-4 days, or freeze it for up to 2 months for extended storage. Reheat gently in a pan or microwave before serving to restore texture.
How to Track Bhindi Fry Nutrition with Gram
The Gram app makes logging Bhindi Fry effortless through AI-powered food scanning—simply photograph your plate and the app automatically identifies portion size and provides a complete nutrient breakdown. You’ll instantly see how it contributes to your daily intake of fiber, zinc, iron, and other key nutrients, helping you make informed dietary decisions. Integration with your nutrition goals lets you track whether Bhindi Fry fits seamlessly into your daily meal plan.
Frequently Asked Questions
How many calories is in bhindi fry?
Bhindi Fry contains 105 calories per 100g serving, making it a relatively low-calorie vegetable dish suitable for most calorie-conscious meal plans.
Is bhindi fry good for weight loss?
Yes, Bhindi Fry can support weight loss efforts due to its low calorie density (105 kcal per 100g) combined with 3.5g of fiber that promotes satiety. The fiber content helps you feel fuller longer, potentially reducing overall calorie consumption throughout the day.
Why does bhindi fry have so much zinc and iron?
Okra, the primary ingredient in Bhindi Fry, is naturally rich in minerals, particularly zinc and iron. These minerals concentrate further during the cooking process, making it is an excellent plant-based source of these essential nutrients for vegetarians and vegans.
Can I eat bhindi fry on a low-sodium diet?
Bhindi Fry contains 280mg of sodium per 100g (12% Daily Value), which is moderate. Those on strict low-sodium diets should limit portion sizes or prepare it at home with minimal added salt to control sodium intake.
How should I store leftover bhindi fry?
Store leftover Bhindi Fry in an airtight container in the refrigerator for up to 3-4 days, or freeze it for up to 2 months for extended storage. Reheat gently in a pan or microwave before serving to restore texture.
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 bhindi fry and thousands of other foods with the Gram app.