Nutritional Facts of Suran Fry, Yam Fry, Calories in Suran Fry, Yam Fry

by Tarla Dalal
This calorie page has been viewed 11266 times

How many calories does one serving of Suran Fry have?

One serving  (4 slices, 15 grams each) of Suran Fry gives 170 calories. Out of which carbohydrates comprise 60 calories, proteins account for 6 calories and remaining calories come from fat which is 103 calories.  One serving of  Suran Fry provides about 8.5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

170 calories for 1 serving of Suran Fry, Yam Fry, Cholesterol 0 mg, Carbohydrates 15.2g, Protein 1.5g, Fat 11.5g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Suran Fry, Yam Fry.

See suran fry recipe | suran rava fry | yam fry | surnache kaap | with 26 amazing images.

Simple and delicious suran rava fry recipe to pair with meal or have it as a snack. Learn how to make suran fry recipe | suran rava fry | yam fry | surnache kaap |

Yam also known as suran in Hindi, is a crispy spiced veggie dish made with simple, wholesome ingredients. It’s delicious for a snack or side, and pair’s great with any number of main courses.

Yam is incredibly nutritious, rich in fibre, vitamins, and minerals.

suran rava fry is made by coating the yam slices with just the right blend of spices and tamarind, and shallow-fried to get a golden brown with a crackling crisp texture, this surnache kaap is something that you must try!

Tips to make suran fry: 1. Instead of yam you can use raw bananas to make banana rava fry. 2. You can add ginger garlic paste in the wet masala. 3. Immerse the slices immediately after cutting them otherwise discolouration happens.

Is Suran Fry healthy?

Yes, Eggless Whole Wheat Cake is fairly healthy

Let's understand the Ingredients.

Benefits of yam, ratalu, suran : Yams are a good source of dietary fiber; vitamin C, manganese. Yams are a good source of both potassium and vitamin B6, two nutrients that your body needs every day. Vitamin B6 helps your body break down a substance called homocysteine, which can cause damage to blood vessel walls. High intakes of vitamin B6 have been shown to reduce the risk of heart disease.

What's the problem ?

Rava (semolina, sooji) :  What's good? Semolina is a fairly good source of Magnesium and phosphorus which is necessary to keep our nervous system healthy and working. But once again, it’s minus the fibre which is also one of the important nutrient to maintain healthy heart. So don’t opt for just the plain rava upma… instead toss in some sprouts or veggies and limit the amount of salt used and then add it occasionally to your meals. What's the issue? Fibre is one key nutrient for weight loss and semolina is devoid of it. Semolina is not suitable for diabetics. For details read is sooji healthy?

Rice flour (chawal ka atta) Rice flour is high in carbohydrates, not a good source of protein. Since it is made from polished rice it has no vitamins and minerals. Consumption of rice flour can cause inflammtion in your body and not good for heart patients and diabetics. See full details on is rice flour bad for you

Can diabetics, heart patients and over weight individuals have Suran Fry?

Best is to avoid it. 

3 reasons to avoid Suran Fry.

  1. Too much oil used. 
  2. Fibre is one key nutrient for weight loss and semolina is devoid of it. Semolina is not suitable for diabetics.
  3. Consumption of rice flour can cause inflammtion in your body and not good for heart patients and diabetics.

Can healthy individuals have Suran Fry?

In small amounts.

 

Value per serving% Daily Values
Energy170 cal8%
Protein1.5 g3%
Carbohydrates15.2 g5%
Fiber0.2 g1%
Fat11.5 g17%
Cholesterol0 mg0%
VITAMINS
Vitamin A101.5 mcg2%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.4 mg3%
Vitamin C0.2 mg0%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)6.6 mcg3%
MINERALS
Calcium4.5 mg1%
Iron0.3 mg1%
Magnesium7.1 mg2%
Phosphorus17.3 mg3%
Sodium2.7 mg0%
Potassium32.6 mg1%
Zinc0.2 mg2%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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