Calorie Count and Nutritional Profile of Pottukadalai
Pottukadalai, also known as roasted gram, fried gram, or bhuna chana, is a nutritious and versatile legume widely consumed across India. The calorie content can vary slightly depending on the source and preparation, but reliable estimates place it between 370 and 385 calories per 100 grams for the dry roasted form. This energy density comes from a balanced mix of carbohydrates, protein, and dietary fiber, making it a very satiating snack.
Key Nutritional Facts per 100g
- Energy: 370–385 kcal
- Protein: 18–20 g
- Carbohydrates: 60–65 g
- Fiber: 12–15 g
- Fat: 4–5 g
- Sugar: <2 g
- Iron: 4–5 mg
- Magnesium: 120–130 mg
- Potassium: 800–900 mg
These figures highlight pottukadalai's strength as a high-protein, high-fiber food that delivers sustained energy. The roasting process removes moisture, concentrating the nutrients and resulting in a higher caloric density compared to cooked chickpeas.
Pottukadalai vs. Other Common Snacks: A Calorie Comparison
To put pottukadalai's calorie count into perspective, here is a comparison with other common snacks. The data shows that roasted gram is a more nutrient-dense option than many popular processed alternatives, and its protein and fiber content make it a superior choice for satiety.
| Snack (per 100g) | Calories | Protein (g) | Fiber (g) | Fat (g) |
|---|---|---|---|---|
| Roasted Pottukadalai | 370-385 | 18-20 | 12-15 | 4-5 |
| Potato Chips | 520-550 | 6-7 | 2-3 | 35-38 |
| Fried Namkeen Mixture | 500-520 | 8-10 | 3-4 | 30-35 |
| Salted Peanuts | 560-600 | 25 | 8 | 45-50 |
| Boiled Chana (Chickpea) | 141 | 9 | ~8 | ~1 |
Health Benefits of Pottukadalai
Beyond its calorie count, pottukadalai is celebrated for its wide array of health benefits.
Promotes Healthy Digestion
- Rich in dietary fiber, pottukadalai helps promote regular bowel movements and prevents constipation.
- The fiber adds bulk to stool and can aid in maintaining a healthy gut microbiome.
Aids in Weight Management
- The high protein and fiber content helps promote feelings of fullness, reducing overall calorie intake.
- By increasing satiety, it can help curb cravings for high-calorie junk foods.
Regulates Blood Sugar Levels
- With a low glycemic index, pottukadalai ensures a slow and steady release of sugar into the bloodstream.
- This makes it a suitable snack for individuals with diabetes or those looking to manage their blood sugar.
Boosts Heart Health
- It contains antioxidants, fiber, magnesium, and potassium, which help maintain healthy cholesterol levels and blood pressure.
- These nutrients work together to reduce the risk of cardiovascular diseases.
Strengthens Bones
- Packed with essential minerals like calcium, magnesium, and phosphorus, pottukadalai contributes to bone density and strength.
- Regular intake can help prevent bone-related problems such as osteoporosis, especially in older adults.
Excellent Source of Plant-Based Protein
- As an excellent source of plant-based protein, pottukadalai is ideal for vegetarians, vegans, and anyone looking to increase their protein intake.
- Protein is essential for muscle repair, growth, and overall tissue maintenance.
How to Incorporate Pottukadalai into Your Diet
Pottukadalai is incredibly versatile and can be enjoyed in many forms. Here are a few ways to include it in your daily meals:
- Snack on the Go: Enjoy a handful of roasted pottukadalai on its own for a quick, satisfying, and healthy snack.
- Trail Mix: Add it to a homemade trail mix with nuts and dried fruit for extra crunch and nutrition.
- Salads: Sprinkle crushed or whole pottukadalai over salads to add a nutty flavor and protein boost.
- Chutneys: Use ground pottukadalai to thicken and add flavor to South Indian-style chutneys.
- Curries and Soups: Use ground pottukadalai as a thickening agent for gravies and soups.
- Flour: Use roasted gram flour (sattu) to make protein-packed drinks or savory Indian pancakes (cheelas).
Potential Side Effects and Precautions
While pottukadalai is a healthy food, it's important to consume it in moderation.
Digestive Issues
Due to its high fiber content, overconsumption, especially for those not used to a high-fiber diet, can lead to bloating, gas, and stomach discomfort. Starting with a small portion and gradually increasing it is recommended.
Caloric Intake
Despite being a healthy snack, its caloric density means excessive consumption can contribute to weight gain if not balanced with overall daily calorie intake. Portion control is key.
Sodium Content
Commercially prepared roasted grams are often salted. Individuals with hypertension or a sensitivity to sodium should opt for unsalted versions to avoid excessive salt intake.
Conclusion
For those wondering how many calories are in pottukadalai, the answer is approximately 370-385 kcal per 100g for the roasted variety. This makes it a calorie-dense but nutritionally superior alternative to many processed snacks. Its rich content of protein, fiber, and essential minerals offers numerous health benefits, including better digestion, enhanced heart health, and effective weight management. By incorporating pottukadalai into your diet in moderation, you can enjoy a delicious, versatile, and nutrient-packed addition to your healthy lifestyle. For more information on its benefits and ideal intake, you can refer to the detailed guide from Metropolis Healthcare.
