Kurma Nutrition Facts: Calories, Macros & Health Benefits

Q: "How many calories is in kurma?"

"A 100g serving of Kurma contains 110 calories, making it a relatively low-calorie food option suitable for most dietary goals."

Q: "Is kurma good for weight loss?"

"Yes, Kurma can support weight loss efforts due to its low calorie density (110 kcal per 100g) combined with 2.1g of fiber and 3.2g of protein, both of which promote satiety and help reduce overall calorie intake."

Q: "Does kurma contain iron?"

"Kurma is exceptionally high in iron, providing 220mg per 100g—an amount that supplies 1222% of the Daily Value, making it one of the most iron-rich foods available."

Q: "Is kurma suitable for a vegan diet?"

"Yes, Kurma is typically a vegan-friendly dish, as it is traditionally plant-based and contains no animal products, though you should verify specific recipes since preparation methods may vary."

Q: "How should kurma be stored?"

"Kurma should be stored in an airtight container in the refrigerator and will keep for 3-4 days; for longer storage, it can be frozen for up to 3 months and reheated gently before serving."

Summary: 100g of kurma contains 110 calories, 3.2g protein, 9.5g carbs, and 6.8g fat. Kurma is a good source of sodium, iron, zinc.

Kurma - nutrition facts and calorie information

Nutrition Facts — per 100g

9.5g

Carbs

3.2g

Protein

6.8g

Fat

Nutrient	Amount	% Daily Value
Calories	110 kcal	6%
Protein	3.2g	6%
Carbohydrates	9.5g	3%
Total Fat	6.8g	9%
Fiber	2.1g	8%
Sodium	380.0mg	17%
Potassium	6.0mg	0%
Calcium	32.0mg	2%
Iron	220.0mg	1222%
Magnesium	0.70mg	0%
Zinc	68.0mg	618%
Vitamin C	0.08mg	0%
Vitamin A	0.06mcg	0%
Phosphorus	85.0mg	7%

Is Kurma Good for You?

Yes, Kurma is a nutritious food choice with notable mineral content. Per 100g, it provides 220mg of iron (1222% Daily Value), 68mg of zinc (618% Daily Value), and 2.1g of fiber (8% Daily Value), making it particularly valuable for immune function and digestive health.

Key Health Benefits of Kurma

Exceptional Iron Content — With 220mg of iron per 100g, Kurma is an outstanding source of this essential mineral, supporting oxygen transport in the blood and helping prevent iron-deficiency anemia.
Immune System Support — The 68mg of zinc found in Kurma (618% Daily Value) plays a critical role in immune function, wound healing, and maintaining healthy skin and vision.
Digestive Health — Containing 2.1g of dietary fiber per 100g, it is beneficial for digestive regularity and helps maintain healthy cholesterol levels throughout the day.
Moderate Calorie Profile — At just 110 calories per 100g, Kurma is a relatively low-calorie option that still delivers satisfying protein (3.2g) and healthy fats (6.8g) for sustained energy.
Balanced Macronutrient Mix — The combination of 3.2g protein, 9.5g carbohydrates, and 6.8g fat makes Kurma a well-rounded food that supports muscle maintenance while providing steady energy.

How Does Kurma Compare?

Compared to similar legume-based dishes, Kurma stands out for its exceptional mineral density, particularly in iron and zinc content. While it maintains a moderate calorie count comparable to other curry-based foods, the concentrated micronutrient profile makes it a more nutrient-dense choice for those seeking to maximize mineral intake in their diet.

Frequently Asked Questions

How many calories is in kurma?

A 100g serving of Kurma contains 110 calories, making it a relatively low-calorie food option suitable for most dietary goals.

Is kurma good for weight loss?

Yes, Kurma can support weight loss efforts due to its low calorie density (110 kcal per 100g) combined with 2.1g of fiber and 3.2g of protein, both of which promote satiety and help reduce overall calorie intake.

Does kurma contain iron?

Kurma is exceptionally high in iron, providing 220mg per 100g—an amount that supplies 1222% of the Daily Value, making it one of the most iron-rich foods available.

Is kurma suitable for a vegan diet?

Yes, Kurma is typically a vegan-friendly dish, as it is traditionally plant-based and contains no animal products, though you should verify specific recipes since preparation methods may vary.

How should kurma be stored?

Kurma should be stored in an airtight container in the refrigerator and will keep for 3-4 days; for longer storage, it can be frozen for up to 3 months and reheated gently before serving.

How to Track Kurma Nutrition with Gram

The Gram app makes tracking Kurma effortless—simply scan the dish with our AI food recognition feature or search for it in our USDA-backed database to instantly see the complete nutrient breakdown. Once logged, you’ll get a detailed view of calories, minerals, fiber, and all macronutrients, helping you understand exactly how Kurma fits into your daily nutrition goals.