Other
turkey berry.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
mitkesanga
SERVING
CALORIES
50
PROTEIN
2.7g
CARBS
10.7g
FAT
0.50g
FIBER
5.7g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories50kcal—
Protein2.7g5%
Carbohydrates10.7g4%
Fiber5.7g20%
Sugar3.5g7%
Total fat0.50g1%
Saturated fat0.10g1%
Cholesterol0mg0%
MINERALS
Sodium10mg0%
Potassium360mg8%
Calcium390mg30%
Iron1.8mg10%
Magnesium45mg11%
Phosphorus55mg4%
Zinc0.20mg2%
VITAMINS
Vitamin A40µg4%
Vitamin C8.0mg9%
Thiamin (B1)0.08mg7%
Riboflavin (B2)0.06mg5%
Niacin (B3)0.80mg5%
Vitamin B60.07mg4%
%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 cup150g
1 tablespoon9.4g
1 teaspoon3.1g
1 ml0.6g
1 liter625g
HEALTH BENEFITS
Why eat it.
- ✓Rich in iron, traditionally used to help manage anemia.
- ✓Contains antioxidants like flavonoids and phenolic compounds that combat oxidative stress.
- ✓May aid in digestion and regulate bowel movements due to its fiber content.
- ✓Traditionally used to help regulate blood pressure and blood sugar levels.
COOKING TIPS
In the kitchen.
- 1To reduce bitterness, slightly crush the berries and soak them in salted water or buttermilk for 20-30 minutes before use.
- 2Commonly used in Thai green curries and South Indian dishes like 'vatha kuzhambu', where they add a unique bitter note and texture.
- 3Dried berries can be fried in ghee or oil until dark and crispy, then used as a flavorful garnish for rice dishes.
- 4Pair with strong, balancing flavors like tamarind, coconut milk, jaggery, and chili to complement their bitterness.
STORAGE
Keep it fresh.
- Store fresh turkey berries in a perforated bag in the refrigerator's crisper drawer for up to a week.
- Dried turkey berries (sundakkai vathal) should be kept in an airtight container in a cool, dark place for several months.
FAQ
Frequently asked questions.
Is turkey berry healthy?
Yes, turkey berry is highly nutritious and low in calories. It is an excellent source of iron and contains potent antioxidants like flavonoids and phenolic compounds that help protect the body from oxidative stress.
Is turkey berry good for anemia?
Turkey berry is traditionally used to help manage anemia because it is rich in iron. Regular consumption can support the production of red blood cells and help improve hemoglobin levels.
What are the nutritional facts for turkey berry?
A 100g serving of turkey berry provides approximately 50 calories, 2.7g of protein, 10.7g of carbohydrates, and 0.5g of fat. It is also a good source of dietary fiber and essential minerals.
Is turkey berry keto-friendly?
With 10.7g of carbohydrates per 100g, turkey berry can be included in a keto diet in moderation. Its high fiber content helps lower the net carb impact, making it a suitable vegetable for low-carb lifestyles.
Is turkey berry vegan and gluten-free?
Yes, turkey berry is a natural plant-based vegetable. It is 100% vegan and naturally gluten-free, making it safe for individuals with Celiac disease or gluten sensitivities.
How do you cook turkey berries?
Turkey berries are typically crushed or bruised before cooking to allow flavors to penetrate. They are commonly added to soups, stews, and curries, or they can be sun-dried and fried for a crunchy texture.
What do turkey berries taste like?
Turkey berries have a unique, slightly bitter flavor with an earthy profile. The bitterness is often balanced by cooking them with aromatic spices, coconut milk, or tamarind.
How do you store turkey berries?
Fresh turkey berries should be kept in the refrigerator in a paper or perforated plastic bag, where they stay fresh for up to a week. For long-term storage, they can be sun-dried or pickled.
Can I eat turkey berries raw?
While turkey berries can be eaten raw, they are extremely bitter and have a firm texture. Most people prefer to soak them in salt water or cook them to soften the texture and reduce the intense bitterness.
Does turkey berry help with blood sugar and blood pressure?
Traditionally, turkey berry has been used to help regulate both blood pressure and blood sugar levels. Its antioxidant properties and fiber content contribute to cardiovascular health and metabolic regulation.
