Other
charoli nuts.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
chironjichironji nutscharonji
SERVING
CALORIES
593
PROTEIN
19g
CARBS
32g
FAT
42g
FIBER
4.0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories593kcal—
Protein19g38%
Carbohydrates32g12%
Fiber4.0g14%
Sugar2.5g5%
Total fat42g54%
Saturated fat6.3g32%
Cholesterol0mg0%
MINERALS
Sodium10mg0%
Potassium590mg13%
Calcium270mg21%
Iron8.5mg47%
Magnesium280mg67%
Phosphorus520mg42%
Zinc4.2mg38%
VITAMINS
Thiamin (B1)0.60mg50%
Riboflavin (B2)0.15mg12%
Niacin (B3)2.1mg13%
Vitamin B60.40mg24%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup155g
1 tablespoon9.6g
1 teaspoon3.2g
1 ml0.7g
1 liter640g
HEALTH BENEFITS
Why eat it.
- ✓Rich in healthy monounsaturated and polyunsaturated fats, which support cardiovascular health.
- ✓Good source of dietary fiber and protein, promoting satiety and aiding in digestive regularity.
- ✓Contains essential minerals like phosphorus, magnesium, and calcium, crucial for bone health and metabolic functions.
- ✓Traditionally used in Ayurveda for its cooling properties and to support skin health.
COOKING TIPS
In the kitchen.
- 1Lightly toast the nuts in a dry pan over low heat until fragrant to enhance their subtle, almond-like flavor before using.
- 2Grind into a fine powder to use as a natural thickener for rich Indian gravies, kormas, and desserts like kheer.
- 3Use whole as a garnish on sweets, pilafs, and baked goods for a delicate crunch and nutty taste.
- 4Soak in warm milk or water for 30 minutes before grinding to create a smooth paste for creamy curries and sauces.
STORAGE
Keep it fresh.
- Store in an airtight container in a cool, dark, and dry place, like a pantry, for up to 3 months.
- For longer-term storage (up to a year), place them in a sealed bag or container in the refrigerator or freezer to prevent the oils from going rancid.
FAQ
Frequently asked questions.
Are charoli nuts healthy?
Yes, charoli nuts are highly nutritious, offering a good balance of protein, healthy fats, and essential minerals like magnesium and calcium. They support heart health through their monounsaturated fats and are traditionally valued in Ayurveda for their cooling effect on the body.
How much protein and calories are in charoli nuts?
Charoli nuts are calorie-dense, providing approximately 593 calories per 100g. They are an excellent plant-based protein source, containing about 19g of protein and 42g of fat per 100g serving.
Are charoli nuts good for weight loss?
In moderation, they can support weight loss due to their high protein and fiber content, which promotes satiety and reduces cravings. However, because they are high in calories and fats, portion control is essential when including them in a weight-management diet.
Are charoli nuts vegan and gluten-free?
Yes, charoli nuts are naturally vegan and gluten-free. They are a safe and nutritious addition for individuals following plant-based diets or those with gluten sensitivities and celiac disease.
Are charoli nuts keto-friendly?
Charoli nuts can be included in a keto diet in small amounts, but they have a higher carbohydrate count (32g per 100g) compared to nuts like pecans or walnuts. It is important to track your intake to ensure you stay within your daily net carb limits.
What do charoli nuts taste like and how are they used?
Charoli nuts have a mild, nutty flavor similar to almonds or pine nuts, with a slightly sweet and acidic undertone. They are commonly used as a garnish in Indian desserts like kheer and halwa, or ground into pastes to thicken and flavor savory curries.
Do I need to peel or roast charoli nuts before eating?
You do not need to peel them as they are usually sold with the hard outer shell already removed. While they can be eaten raw, lightly roasting them in a pan enhances their nutty aroma and provides a crunchier texture for snacks and desserts.
How should I store charoli nuts and how long do they last?
Due to their high oil content, charoli nuts can become rancid if exposed to heat or light. Store them in an airtight container in a cool, dry place for up to 6 months, or in the refrigerator for up to a year to maintain optimal freshness.
What are the Ayurvedic benefits of charoli nuts?
In Ayurveda, charoli nuts are prized for their 'cooling' properties, making them beneficial for balancing internal heat. They are often used to support digestive regularity and are believed to help restore strength after an illness.
Can charoli nuts be used for skin care?
Yes, charoli nuts are frequently used in traditional beauty treatments. When ground into a fine paste with milk or rose water, they can be applied as a face mask to help moisturize the skin, clear blemishes, and improve overall complexion.
