Keerai Masiyal

Verified Nutrition

Keerai Masiyal - Spinach mashed with dal tempering. Homestyle Tamil / South Indian lunch dish with a fixed Bonutivo recipe version so nutrition stays reproducible.

89 kcalCalories

5.2 gProtein

11.1 gCarbs

3.2 gFat

2.8 gFibre

Vegetarian Prep 15 mins Cook 30 mins

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Per Serving (183 g) Per 100 g

Macronutrients

Nutrient	Amount	% Daily Value
Calories	88.8 kcal	4%
Protein	5.2 g	9%
Carbohydrates	11.1 g	4%
Total Fat	3.2 g	5%
Dietary Fibre	2.8 g	9%
Sugar	0.8 g	2%
Sodium	369.0 mg	18%

Micronutrients

Nutrient	Amount	% DV	Status	Note
Iron	2.9 mg	17%	Calculated	Includes cumin seeds, moong dal raw, spinach raw
Calcium	88.4 mg	9%	Calculated	Includes curry leaves, mustard seeds
Vitamin C	20.0 mg	25%	Calculated	Includes green chilli
Potassium	530.5 mg	15%	Calculated	From IFCT-oriented ingredient micro panel
Magnesium	75.4 mg	22%	Calculated	From IFCT-oriented ingredient micro panel
Zinc	0.8 mg	6%	Calculated	From IFCT-oriented ingredient micro panel

Micronutrient amounts are calculated from an IFCT-oriented ingredient micro panel (seed approximations). Values update when recipes or the panel are revised.

Macro Distribution

Carbs 47%
Fat 31%
Protein 22%

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