Nutritional Facts of French Beans and Carrot Thoran, Kerala Dry Sabzi

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French Beans and Carrot Thoran, Kerala Dry Sabzi

How many calories does one serving of French Beans and Carrot Thoran have?

One serving of French Beans and Carrot Thoran gives 182 calories. Out of which carbohydrates comprise 36 calories, proteins account for 8 calories and remaining calories come from fat which is 138 calories.  One serving of French Beans and Carrot Thoran provides about 9 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See French Beans and Carrot Thoran recipe‘Thoran’ is a traditional vegetable preparation that is popular in Kerala. It is a dry subzi that can be prepared with many different veggies. In this recipe, we have used a colourful combination of French beans and carrot.

Is French Beans Carrot Thoran healthy?

Yes and no, depends who is eating it. Made from french beans, carrots, coconuts, onions, spices, coconut oil and oil. 

Let's understand the ingredients.

What's good.

French Beans ( Fansi ) : French Beans is rich in folic acid.  A deficiency of folic acid can also lead to anaemia, as like iron they are equally necessary to make red blood cells. Without enough folic acid, you can get easily tired. Pregnant women can also benefit from its folic acid count. It’s effective to achieve weight loss, overcome constipation, control blood sugar levels,  treat high cholesterol as well as prevent cancer. See here for detailed 15 benefits of french beans

Carrots : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include in your daily diet.

Coconut : The fresh coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss. The high fibre content 13.6 gm (45.3% of RDA) along with high lauric acid content of coconut improves cholesterol levels in the body. Improving the action of insulin secretion and lowering the raised blood sugar levels is yet another benefit of coconut for Diabetics. See here for 10 amazing benefits of coconut.  

Coconut Oil : Coconut oil is a medium chain triglycerides (MCT’s).  Unlike other fats, they go directly from the gut to the liver. From here, they are then used as a source of energy or converted into ketones. As the calories in MCT’s are used straight away, they are less likely to be stored as fats in the body. MCT's have shown to improve your brain and memory function, they also give a boost to your energy levels and improve your endurance.

Can diabetics, heart patients and over weight individuals have French Beans and Carrot Thoran ?

Yes, but by cutting the amount of oil used in the recipe by half.

Can healthy individuals have French Beans and Carrot Thoran?

Yes you can. 

French Beans and Carrot Thoran  is high in

1. Vitamin C :  Vitamin C is a great defence against coughs and colds.

2. Phosphorous Phosphorous works closely with calcium to build bones. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.


How to burn 182 calories that come from French Beans and Carrot Thoran?

Walking (6 kmph) = 55 mins

Running (11 kmph) = 18 mins

Cycling (30 kmph) = 24 mins       

Swimming (2 kmph) = 31 mins

Note: These values are approximate and calorie burning differs in each individual.



Value per per serving% Daily Values
Energy182 cal9%
Protein1.9 g3%
Carbohydrates9.1 g3%
Fiber3.8 g15%
Fat15.3 g23%
Cholesterol0 mg0%
Vitamin A891.4 mcg19%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.5 mg4%
Vitamin C12.7 mg32%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)28.2 mcg14%
Calcium59.8 mg10%
Iron0.9 mg4%
Magnesium28.6 mg8%
Phosphorus247.2 mg41%
Sodium18.2 mg1%
Potassium146.1 mg3%
Zinc0.5 mg5%
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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