Bonda Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of bonda contains 250 calories, 4.5g protein, 30g carbs, and 13g fat. Bonda is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 250 kcal | 12% |
| Protein | 4.5g | 9% |
| Carbohydrates | 30.0g | 11% |
| Total Fat | 13.0g | 17% |
| Fiber | 2.0g | 7% |
| Sodium | 320.0mg | 14% |
| Potassium | 8.0mg | 0% |
| Calcium | 22.0mg | 2% |
| Iron | 250.0mg | 1389% |
| Magnesium | 0.50mg | 0% |
| Zinc | 55.0mg | 500% |
| Vitamin C | 0.08mg | 0% |
| Vitamin A | 0.04mcg | 0% |
| Phosphorus | 5.0mg | 0% |
Is Bonda Good for You?
Bonda is a moderately nutritious snack with notable mineral content, particularly zinc (55mg, 500% Daily Value) and iron (250mg, 1389% Daily Value), though the high mineral levels suggest careful portion control. At 250 calories and 13g total fat per 100g, it is best enjoyed as an occasional treat rather than a daily staple, especially for those monitoring sodium intake at 320mg per serving.
Key Health Benefits of Bonda
Zinc for immune function: Each 100g serving provides 55mg of zinc, delivering 500% of the daily recommended value. This essential mineral supports immune response and wound healing.
Iron content supports oxygen transport: With 250mg of iron per 100g, bonda is an exceptionally iron-rich food that helps maintain healthy red blood cells and prevents fatigue related to iron deficiency.
Carbohydrates for energy: Containing 30g of carbohydrates (11% Daily Value), it is a good source of quick energy, making it suitable as a pre-activity snack.
Moderate protein contribution: The 4.5g of protein per serving (9% Daily Value) makes bonda a modest protein source that can contribute to daily protein intake when paired with other protein-rich foods.
Dietary fiber aids digestion: At 2g per 100g serving (7% Daily Value), the fiber content supports digestive health and helps maintain steady blood sugar levels.
How Does Bonda Compare?
Compared to other fried savory snacks like samosas, bonda offers superior mineral content—particularly its zinc and iron levels—which are significantly higher than most comparable appetizers. However, bonda’s sodium content (320mg) aligns similarly with other fried preparations, so it is best consumed in moderation as part of a balanced diet.
Frequently Asked Questions
How many calories is in bonda?
A 100g serving of bonda contains 250 calories, which represents about 13% of a standard 2,000-calorie daily diet. The exact calorie count will vary depending on portion size and preparation method.
Is bonda good for weight loss?
Bonda can fit into a weight loss plan if portion-controlled, as it is relatively moderate in calories at 250 per 100g. However, it is high in fat (13g per 100g) and sodium (320mg), so pairing it with vegetables and eating smaller servings is recommended for weight management goals.
Why is the iron content in bonda so high?
The exceptionally high iron content (250mg per 100g, 1389% Daily Value) is unusual for most snack foods and suggests bonda may be prepared with iron-rich ingredients or preparation methods that concentrate this mineral. It is important to verify these values with your specific product source, as iron content can vary significantly between recipes.
Can I eat bonda on a low-sodium diet?
At 320mg of sodium per 100g, bonda is relatively moderate in salt but may be unsuitable for strict low-sodium diets that limit intake to under 1,500mg daily. Those with hypertension or sodium restrictions should check individual product labels and consult a healthcare provider.
How should I store bonda to keep it fresh?
Bonda is best stored in an airtight container at room temperature for up to 2 days, or refrigerated for up to 4-5 days to maintain its texture. For longer storage, it can be frozen for up to 3 months and reheated in an oven or air fryer to restore crispness.
How to Track Bonda Nutrition with Gram
The Gram Nutrition app makes logging bonda simple—just search for it in our database or use the AI food scanner to snap a photo of your serving. You’ll instantly see the complete nutrient breakdown including calories, minerals, and macronutrients, making it easy to track how bonda fits into your daily nutrition goals.
Frequently Asked Questions
How many calories is in bonda?
A 100g serving of bonda contains 250 calories, which represents about 13% of a standard 2,000-calorie daily diet. The exact calorie count will vary depending on portion size and preparation method.
Is bonda good for weight loss?
Bonda can fit into a weight loss plan if portion-controlled, as it is relatively moderate in calories at 250 per 100g. However, it is high in fat (13g per 100g) and sodium (320mg), so pairing it with vegetables and eating smaller servings is recommended for weight management goals.
Why is the iron content in bonda so high?
The exceptionally high iron content (250mg per 100g, 1389% Daily Value) is unusual for most snack foods and suggests bonda may be prepared with iron-rich ingredients or preparation methods that concentrate this mineral. It is important to verify these values with your specific product source, as iron content can vary significantly between recipes.
Can I eat bonda on a low-sodium diet?
At 320mg of sodium per 100g, bonda is relatively moderate in salt but may be unsuitable for strict low-sodium diets that limit intake to under 1,500mg daily. Those with hypertension or sodium restrictions should check individual product labels and consult a healthcare provider.
How should I store bonda to keep it fresh?
Bonda is best stored in an airtight container at room temperature for up to 2 days, or refrigerated for up to 4-5 days to maintain its texture. For longer storage, it can be frozen for up to 3 months and reheated in an oven or air fryer to restore crispness.
Track your nutrition with Gram
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Nutrition data sourced from USDA FoodData Central. Track bonda and thousands of other foods with the Gram app.