Nutritional Profile of 100g Singhara
At the heart of the matter is the nutritional composition of singhara, or water chestnut (Trapa natans). The protein content in 100 grams can vary slightly depending on whether it is raw, canned, or dried into flour. On average, a 100-gram serving of raw water chestnut contains approximately 1 to 1.4 grams of protein. However, its carbohydrate and water content are far more prominent, making it more of an energy source than a protein powerhouse.
Key Nutrients in a 100g Serving
Beyond protein, singhara offers a well-rounded nutritional profile:
- Energy: Around 97 calories, with most of this energy coming from complex carbohydrates.
- Carbohydrates: Roughly 24 grams, providing a good source of sustained energy.
- Fat: A negligible amount, typically less than 0.5 grams, making it a very low-fat food.
- Fiber: Approximately 3 grams, which is beneficial for digestive health and satiety.
- Potassium: An impressive 584 mg, significantly higher than many common vegetables and crucial for blood pressure regulation.
- Vitamins and Minerals: Includes moderate amounts of Vitamin B6, manganese, copper, and riboflavin.
Singhara vs. Other Foods: A Protein Comparison
While singhara's protein content is modest, it's helpful to compare it with other food items to put it in perspective. This comparison highlights why singhara is not primarily valued for its protein, but rather for its other nutritional benefits, especially for those on a gluten-free or low-fat diet.
| Food (100g Serving) | Protein (approx.) | Carbohydrates (approx.) | Fat (approx.) | Primary Benefit(s) |
|---|---|---|---|---|
| Singhara (Raw) | 1.4g | 24g | 0.1g | High water content, potassium, fiber |
| Almonds | 21g | 22g | 50g | High protein, healthy fats, Vitamin E |
| Lentils (Cooked) | 9g | 20g | 0.4g | High protein, fiber, iron |
| Broccoli (Raw) | 2.8g | 7g | 0.4g | Vitamin C, Vitamin K, fiber |
| Chicken Breast (Cooked) | 31g | 0g | 3.6g | High-quality, lean protein |
This table clearly shows that while singhara contains some protein, it is not a significant source compared to true nuts like almonds or lean meats. It excels in its low-calorie, high-potassium, and gluten-free profile.
Health Benefits of Incorporating Singhara
Despite its low protein content, adding singhara to your diet can provide several health advantages:
- Weight Management: As a high-volume food, singhara contains a high percentage of water (around 74%) and fiber, which helps create a feeling of fullness. This can reduce overall calorie intake and support weight loss efforts.
- Heart Health: The rich potassium content helps to counteract the effects of sodium and regulate blood pressure. This contributes to better cardiovascular health and reduces the risk of stroke.
- Antioxidant Properties: Singhara contains various antioxidants, including ferulic acid, which protect the body's cells from oxidative stress and may offer protection against certain diseases.
- Gluten-Free Alternative: Singhara flour is a popular gluten-free option, especially during fasting periods in Indian culture. It can be used to make breads, sweets, and other dishes for individuals with gluten intolerance or celiac disease.
- Digestive Health: Its dietary fiber content promotes healthy digestion, aids in regular bowel movements, and supports a healthy gut microbiome.
Culinary Uses of Singhara
Singhara is a versatile ingredient that can be enjoyed in many ways. While the fresh, raw fruit is a popular snack, its flour form opens up a world of culinary possibilities, especially in Indian cuisine.
Popular Singhara Recipes
- Singhare ka Halwa: A traditional sweet dish made from singhara flour, ghee, sugar, and nuts, often prepared during religious fasts like Navratri.
- Singhare ki Poori: A fried bread made from the flour, served with potato curry during fasting.
- Singhara in Stir-fries and Curries: The raw or boiled corm can be added to vegetable stir-fries and curries to add a unique, crunchy texture.
- Raw Snack: Simply peeling and eating the raw fruit provides a crisp, refreshing, and nutritious snack.
Conclusion
In summary, while the protein content in 100 g of singhara is relatively low, around 1 to 1.4 grams, this aquatic vegetable is still a highly valuable food. Its nutritional benefits lie in its high water and fiber content, significant potassium level, and antioxidant properties. It serves as an excellent low-fat, high-volume, and gluten-free option for those looking to add variety to their diet or manage weight effectively. Therefore, singhara should be appreciated not as a protein source, but as a nutritionally dense food with unique health advantages.
