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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, small vankaya is very healthy. It is low in calories (25 per 100g) and rich in antioxidants like nasunin, which protects brain cell membranes, and manganese, which supports bone health and metabolism.
Absolutely. Its high water content and dietary fiber promote satiety, helping you feel full for longer. Being very low in fat and calories makes it an ideal vegetable for weight management diets.
Small vankaya is rich in fiber which aids digestion and regulates blood sugar. It also contains potent antioxidants in its skin and provides essential minerals like manganese for metabolic function.
Yes, small vankaya is keto-friendly. It contains only about 5.88g of carbohydrates per 100g, and since a portion of that is fiber, the net carb count is low enough for most ketogenic diets.
Yes, small vankaya is a natural vegetable and is inherently both vegan and gluten-free. It is a versatile staple for plant-based and gluten-sensitive cooking.
Small vankaya is popular for stuffing with spices (Gutti Vankaya), stir-frying, or roasting. Because of its small size, it cooks quickly and absorbs flavors well, making it perfect for curries and masalas.
It has a mild, slightly earthy flavor with a hint of bitterness when raw. Once cooked, the texture becomes creamy and tender, and it excels at soaking up the flavors of the spices and oils it is cooked with.
small vankaya is a versatile ingredient found in cuisines around the world. With 25 calories per 100g and 0.98 grams of protein, it's a nutritious addition to many dishes.
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No, it is recommended to keep the skin on. The skin contains nasunin, a powerful antioxidant, and helps the vegetable maintain its shape during cooking while providing a tender texture.
Store small vankaya in the refrigerator's crisper drawer in a perforated plastic bag. They are best used within 3-5 days and should be kept away from ethylene-producing fruits like bananas or apples to prevent premature spoiling.
Fresh small vankaya should be firm to the touch with smooth, shiny skin and a bright green stem. If the skin is wrinkled, the vegetable feels soft or light, or there are brown soft spots, it is likely past its prime.