Pottukadalai, also known as roasted gram or Bengal gram, is a popular ingredient in Indian households. This versatile snack is not only delicious but also packed with nutrients, making it a staple in many traditional recipes and a healthy snack choice. Let’s dive into the nutritional benefits and calorie content of pottukadalai.
1. What is Pottukadalai?
Pottukadalai refers to roasted and split chickpeas. It is a dry and crunchy legume that is commonly used in chutneys, laddus, or consumed as a standalone snack. Its nutty flavor and crisp texture make it a favorite among all age groups.
2. Nutritional Profile of Pottukadalai
Pottukadalai is highly nutritious and an excellent source of essential nutrients, including:
Protein: Builds and repairs body tissues.
Dietary Fiber: Aids in digestion and promotes gut health.
Iron: Helps in the formation of hemoglobin.
Magnesium: Supports muscle and nerve function.
Low in Fat: Makes it ideal for weight-conscious individuals.
3. Calorie Content of Pottukadalai
The calorie count of pottukadalai varies based on portion size. On average:
1 tablespoon (10g): ~35 kcal
1 cup (100g): ~370 kcal
Macronutrient Breakdown (per 100g):
Calories: 370 kcal
Protein: 20g
Carbohydrates: 58g
Fat: 6g
Fiber: 10g
4. Health Benefits of Pottukadalai
Aids in Weight Management: High protein and fiber content promote satiety.
Boosts Energy: Rich in carbohydrates for sustained energy release.
Supports Heart Health: Low fat and cholesterol content make it heart-friendly.
Enhances Bone Strength: Contains calcium and magnesium essential for bone health.
5. How to Incorporate Pottukadalai into Your Diet
Pottukadalai is highly versatile and can be enjoyed in various ways:
As a Snack: Plain roasted or mixed with jaggery and coconut.
In Chutneys: Ground into a paste for South Indian coconut chutneys.
In Sweets: Used in preparing laddus or other traditional desserts.
In Savory Dishes: Added to mixtures or masala snacks.
6. Tips for Including Pottukadalai in a Healthy Diet
Opt for unsalted varieties to keep sodium levels in check.
Pair it with fresh fruits or yogurt for a balanced snack.
Store in an airtight container to retain freshness and crunch.
Conclusion
Pottukadalai is a simple yet highly nutritious addition to your diet. Its impressive nutritional profile and low calorie content make it a guilt-free snack that supports a healthy lifestyle. Whether you’re looking for a quick energy boost or a wholesome ingredient for your recipes, pottukadalai is a perfect choice. Try incorporating it into your meals today and enjoy its delightful crunch and health benefits!