Kadhi Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of kadhi contains 55 calories, 2.5g protein, 6.5g carbs, and 2.2g fat. Kadhi is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 55 kcal | 3% |
| Protein | 2.5g | 5% |
| Carbohydrates | 6.5g | 2% |
| Total Fat | 2.2g | 3% |
| Fiber | 0.50g | 2% |
| Sodium | 350.0mg | 15% |
| Potassium | 1.5mg | 0% |
| Calcium | 18.0mg | 1% |
| Iron | 120.0mg | 667% |
| Magnesium | 0.40mg | 0% |
| Zinc | 55.0mg | 500% |
| Vitamin C | 0.04mg | 0% |
| Vitamin A | 0.08mcg | 0% |
| Phosphorus | 15.0mg | 1% |
Is Kadhi Good for You?
Yes, Kadhi is good for you, particularly if you’re seeking mineral-rich foods. A 100g serving delivers 667% of your daily iron requirement and 500% of your daily zinc needs, while remaining low in calories at just 55 kcal. The dish also provides 2.5g of protein and contains only 2.2g of total fat, making it a nutritious addition to balanced meals.
Key Health Benefits of Kadhi
Exceptional iron content: With 120mg of iron per 100g (667% DV), Kadhi is an outstanding choice for preventing anemia and supporting oxygen transport throughout your body. This mineral is especially valuable for vegetarians and vegans seeking plant-based iron sources.
Powerful zinc support: Delivering 55mg of zinc per serving (500% DV), Kadhi strengthens your immune system and promotes wound healing. Zinc also plays a critical role in protein synthesis and cellular function.
Low-calorie protein source: At just 55 calories with 2.5g of protein, Kadhi offers efficient nutrition for those managing their calorie intake while maintaining muscle and tissue repair.
Heart-healthy fat profile: The 2.2g of total fat per 100g includes minimal saturated fat, supporting cardiovascular health when consumed as part of a balanced diet.
Sodium awareness for blood pressure: While Kadhi contains 350mg of sodium per 100g (15% DV), being mindful of portion sizes helps those monitoring sodium intake for blood pressure management.
How Does Kadhi Compare?
Compared to sambar, another South Indian yogurt-based curry, Kadhi stands out for its superior mineral profile and lower fat content. While both are nutrient-dense, Kadhi’s exceptional iron and zinc concentrations make it particularly valuable for micronutrient intake. Its mild spice profile and lighter consistency also make it gentler on digestion than heavier curry varieties.
Frequently Asked Questions
How many calories is in kadhi?
Kadhi contains 55 calories per 100g serving, making it a low-calorie dish suitable for weight management and calorie-conscious diets. A typical bowl of kadhi (about 200-250g) would contain approximately 110-138 calories.
Is kadhi good for weight loss?
Yes, Kadhi can support weight loss goals due to its low calorie density and respectable protein content of 2.5g per 100g. However, weight loss depends on overall calorie intake and dietary habits, so kadhi works best as part of a balanced meal plan.
Is kadhi high in iron?
Absolutely—Kadhi is exceptionally high in iron, providing 120mg per 100g, which equals 667% of the daily recommended value. This makes it one of the most iron-rich dishes, particularly beneficial for those with iron deficiency or increased iron needs.
Is kadhi suitable for a vegetarian diet?
Yes, Kadhi is naturally vegetarian and commonly enjoyed in vegetarian Indian cuisine. It’s typically made with yogurt and chickpea flour, making it protein-rich and satisfying for vegetarians seeking nutrient-dense meal options.
How should I store kadhi to keep it fresh?
Kadhi should be refrigerated in an airtight container and consumed within 3-4 days for best quality. You can also freeze kadhi for up to 3 months; simply thaw it in the refrigerator and reheat gently on the stovetop, stirring occasionally to maintain its creamy texture.
How to Track Kadhi Nutrition with Gram
Logging Kadhi with the Gram app makes it simple to monitor your mineral and protein intake across the day. Our AI food scanner recognizes kadhi instantly—just photograph your serving, and the app displays a complete nutrient breakdown including iron, zinc, and sodium content. Tracking over time reveals patterns in your nutrition and helps you optimize meals around your health goals.
Frequently Asked Questions
How many calories is in kadhi?
Kadhi contains 55 calories per 100g serving, making it a low-calorie dish suitable for weight management and calorie-conscious diets. A typical bowl of kadhi (about 200-250g) would contain approximately 110-138 calories.
Is kadhi good for weight loss?
Yes, Kadhi can support weight loss goals due to its low calorie density and respectable protein content of 2.5g per 100g. However, weight loss depends on overall calorie intake and dietary habits, so kadhi works best as part of a balanced meal plan.
Is kadhi high in iron?
Absolutely—Kadhi is exceptionally high in iron, providing 120mg per 100g, which equals 667% of the daily recommended value. This makes it one of the most iron-rich dishes, particularly beneficial for those with iron deficiency or increased iron needs.
Is kadhi suitable for a vegetarian diet?
Yes, Kadhi is naturally vegetarian and commonly enjoyed in vegetarian Indian cuisine. It's typically made with yogurt and chickpea flour, making it protein-rich and satisfying for vegetarians seeking nutrient-dense meal options.
How should I store kadhi to keep it fresh?
Kadhi should be refrigerated in an airtight container and consumed within 3-4 days for best quality. You can also freeze kadhi for up to 3 months; simply thaw it in the refrigerator and reheat gently on the stovetop, stirring occasionally to maintain its creamy 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 kadhi and thousands of other foods with the Gram app.