Vegetables
Leafy Vegetables
Leafy Greens in Everyday Meals
Root Vegetables
Ingredients that add both flavor and nutrition to a balanced diet.
Regular Vegetables
Vegetables: where nutrition meets deliciousness.
Leafy Veggies
Amaranthus(Totakura)
Consumption of Organic amaranth leaves is associated with various health benefits, including improved digestion, strengthened immune system, and better heart health. The leaves are also believed to have anti-inflammatory properties.
Nutrition Values: Energy 371 kcal, Protein 13.56 g Thiamine (B1) 0.116 mg, Riboflavin (B2) 0.2 mg, Niacin (B3) 0.923 mg, Pantothenic acid (B5) 1.457 mg, Vitamin B6 0.591 mg, Folate (B9) 82 μg, Vitamin C 4.2 mg, Vitamin E 1.19 mg, Calcium 159 mg, Iron 7.61 mg, Magnesium 248 mg, Manganese 3.333 mg, Phosphorus 557 mg, Potassium 508 mg, Sodium 4 mg, Zinc 2.87 mg.
Nutrition Values: Energy 371 kcal, Protein 13.56 g Thiamine (B1) 0.116 mg, Riboflavin (B2) 0.2 mg, Niacin (B3) 0.923 mg, Pantothenic acid (B5) 1.457 mg, Vitamin B6 0.591 mg, Folate (B9) 82 μg, Vitamin C 4.2 mg, Vitamin E 1.19 mg, Calcium 159 mg, Iron 7.61 mg, Magnesium 248 mg, Manganese 3.333 mg, Phosphorus 557 mg, Potassium 508 mg, Sodium 4 mg, Zinc 2.87 mg.
Leafy Veggies
Coriander leaves
Coriander leaves may help lower cholesterol levels, regulate blood sugar, improve digestion, and reduce inflammation. Coriander leaves also have antibacterial and antifungal properties
Nutrition Values:
100 gms of coriander leaves has 31 kcal, 2 gms of carbohydrates, 4gms of protein, 0.7 gms of fat,
146 mg of calcium, 5.3mg of iron, 4.7gms of fibre, 24mg of Vitamin C, 635mg of Vitamin A and more.
Leafy Veggies
Dock Sorrel(Chukkakura)
It is believed to aid in digestion, improve appetite, and promote overall gastrointestinal health. The high vitamin C content in chukkakura also helps boost immunity.
Nutrition Values: Energy 371 kcal, Protein 13.56 g Thiamine (B1) 0.116 mg, Riboflavin (B2) 0.2 mg, Niacin (B3) 0.923 mg, Pantothenic acid (B5) 1.457 mg, Vitamin B6 0.591 mg, Folate (B9) 82 μg, Vitamin C 4.2 mg, Vitamin E 1.19 mg, Calcium 159 mg, Iron 7.61 mg, Magnesium 248 mg, Manganese 3.333 mg, Phosphorus 557 mg, Potassium 508 mg, Sodium 4 mg, Zinc 2.87 mg.
Nutrition Values: Energy 371 kcal, Protein 13.56 g Thiamine (B1) 0.116 mg, Riboflavin (B2) 0.2 mg, Niacin (B3) 0.923 mg, Pantothenic acid (B5) 1.457 mg, Vitamin B6 0.591 mg, Folate (B9) 82 μg, Vitamin C 4.2 mg, Vitamin E 1.19 mg, Calcium 159 mg, Iron 7.61 mg, Magnesium 248 mg, Manganese 3.333 mg, Phosphorus 557 mg, Potassium 508 mg, Sodium 4 mg, Zinc 2.87 mg.
Leafy Veggies
Fenugreek Leaves(Menthi kura)
Fenugreek leaves also have anti-inflammatory and antioxidant properties.
Nutrition Values:
Energy 323 kcal, Thiamine (B1) 0.322 mg, Riboflavin (B2) 0.366 mg, Niacin (B3) 1.64 mg, Vitamin B6 0.6 mg, Folate (B9) 57 μg, Vitamin C 3 mg, Calcium 176 mg, Iron 34 mg Magnesium 191 mg, Manganese 1.23 mg, Phosphorus 296 mg, Potassium 770 mg, Sodium 67 mg, Zinc 2.5mg,
Nutrition Values:
Energy 323 kcal, Thiamine (B1) 0.322 mg, Riboflavin (B2) 0.366 mg, Niacin (B3) 1.64 mg, Vitamin B6 0.6 mg, Folate (B9) 57 μg, Vitamin C 3 mg, Calcium 176 mg, Iron 34 mg Magnesium 191 mg, Manganese 1.23 mg, Phosphorus 296 mg, Potassium 770 mg, Sodium 67 mg, Zinc 2.5mg,
Leafy Veggies
Malabar Spinach(Bachhali)
Support bone health due to its calcium content. The antioxidants in Malabar spinach may also help reduce inflammation and lower the risk of chronic diseases.
Nutrition Values:
Energy 19 kcal, Carbohydrates 3.4 g, Fat 0.3 g, Protein 1.8 g, Vitamin A 400 μg, Thiamine (B1) 0.05 mg, Riboflavin (B2) 0.155 mg, Niacin (B3) 0.5 mg, Vitamin B6 0.24 mg, Folate (B9) 140 μg, Vitamin C 102 mg, Calcium 109 mg, Iron 1.2 mg, Magnesium 65 mg, Manganese 0.735 mg, Phosphorus 52 mg, Potassium 510 mg, Zinc 0.43 mg.
Nutrition Values:
Energy 19 kcal, Carbohydrates 3.4 g, Fat 0.3 g, Protein 1.8 g, Vitamin A 400 μg, Thiamine (B1) 0.05 mg, Riboflavin (B2) 0.155 mg, Niacin (B3) 0.5 mg, Vitamin B6 0.24 mg, Folate (B9) 140 μg, Vitamin C 102 mg, Calcium 109 mg, Iron 1.2 mg, Magnesium 65 mg, Manganese 0.735 mg, Phosphorus 52 mg, Potassium 510 mg, Zinc 0.43 mg.
Leafy Veggies
Mint leaves (Pudina)
Improve digestion, relieve indigestion and gas, alleviate nausea, and promote oral health. Mint leaves also have antibacterial and anti-inflammatory properties.
Nutrition Values:
Calories: 70, Protein: 3.8g, Carbohydrates: 14.8g, Fiber: 8g, Fat: 0.9g, Vitamin A: 4248 IU, Vitamin C: 31.8mg, Vitamin E: 3.3 mg, Vitamin K: 200.5 µg, Thiamine (Vitamin B1): 0.266 mg, Riboflavin (Vitamin B2): 0.226 mg, Niacin (Vitamin B3): 1.71 mg, Vitamin B6: 0.129 mg, Folate (Vitamin B9): 105 µg, Pantothenic Acid (Vitamin B5): 0.338 mg, Calcium: 243 mg, Iron: 5.08 mg, Magnesium: 80 mg,
Nutrition Values:
Calories: 70, Protein: 3.8g, Carbohydrates: 14.8g, Fiber: 8g, Fat: 0.9g, Vitamin A: 4248 IU, Vitamin C: 31.8mg, Vitamin E: 3.3 mg, Vitamin K: 200.5 µg, Thiamine (Vitamin B1): 0.266 mg, Riboflavin (Vitamin B2): 0.226 mg, Niacin (Vitamin B3): 1.71 mg, Vitamin B6: 0.129 mg, Folate (Vitamin B9): 105 µg, Pantothenic Acid (Vitamin B5): 0.338 mg, Calcium: 243 mg, Iron: 5.08 mg, Magnesium: 80 mg,
Leafy Veggies
Red Amaranth
(Koyya Totakura)
Boost immunity, promote eye health, and support bone health due to its calcium content. The antioxidants in red amaranth may also help reduce inflammation and lower the risk of chronic diseases.
Nutrition Values:
Calories: 23, Protein: 2.5g, Carbohydrates: 4g, Fiber: 3g, Fat: 0.3g, Vitamin A: 2140 IU, Vitamin C: 43.3 mg, Vitamin K: 1140 µg, Thiamine (Vitamin B1): 0.09 mg, Riboflavin (Vitamin B2): 0.19 mg, Niacin (Vitamin B3): 0.9 mg, Vitamin B6: 0.17 mg, Calcium: 215 mg, Iron: 2.3 mg, Magnesium: 55 mg,
Nutrition Values:
Calories: 23, Protein: 2.5g, Carbohydrates: 4g, Fiber: 3g, Fat: 0.3g, Vitamin A: 2140 IU, Vitamin C: 43.3 mg, Vitamin K: 1140 µg, Thiamine (Vitamin B1): 0.09 mg, Riboflavin (Vitamin B2): 0.19 mg, Niacin (Vitamin B3): 0.9 mg, Vitamin B6: 0.17 mg, Calcium: 215 mg, Iron: 2.3 mg, Magnesium: 55 mg,
Leafy Veggies
Spinach (Palakura)
Consumption of organic spinach is associated with numerous health benefits. It may help improve eye health, support bone health, regulate blood pressure, and boost immunity.
Nutrition Values:
Calories: 23, Protein: 2.9g, Carbohydrates: 3.6g, Fiber: 2.2g, Fat: 0.4g, Vitamin C: 28.1mg, Vitamin A: 9377 IU, Vitamin K: 482.9 µg, Vitamin E: 2 mg Vitamin B6: 0.2 mg, Thiamine (Vitamin B1): 0.078 mg, Riboflavin (Vitamin B2): 0.189 mg, Niacin (Vitamin B3): 0.724 mg, Folate (Vitamin B9): 194 µg, Pantothenic Acid (Vitamin B5): 0.065 mg, Potassium: 558 mg, Phosphorus: 49 mg, Magnesium: 79 mg, Calcium: 99 mg, Iron: 2.7 mg, Sodium: 79 mg, Zinc: 0.53 mg.
Nutrition Values:
Calories: 23, Protein: 2.9g, Carbohydrates: 3.6g, Fiber: 2.2g, Fat: 0.4g, Vitamin C: 28.1mg, Vitamin A: 9377 IU, Vitamin K: 482.9 µg, Vitamin E: 2 mg Vitamin B6: 0.2 mg, Thiamine (Vitamin B1): 0.078 mg, Riboflavin (Vitamin B2): 0.189 mg, Niacin (Vitamin B3): 0.724 mg, Folate (Vitamin B9): 194 µg, Pantothenic Acid (Vitamin B5): 0.065 mg, Potassium: 558 mg, Phosphorus: 49 mg, Magnesium: 79 mg, Calcium: 99 mg, Iron: 2.7 mg, Sodium: 79 mg, Zinc: 0.53 mg.
Leafy Veggies
Sorrel leaves(Gongura)
Sorrel leaves, known as “Gongura” in Telugu, are a tangy and flavorful leafy green vegetable widely used in South Indian and Telugu cuisine. Gongura comes from the Hibiscus cannabinus plant and is characterized by its distinctive sour taste.
Nutrition Values:
Calories: 22, Protein: 2.2g, Carbohydrates: 2.9g, Fiber: 1.5g, Fat: 0.7g, Vitamin C: 48mg, Vitamin A: 4247 IU, Vitamin K: 97.3µg, Folate: 47µg, Calcium: 99mg, Iron: 2.2mg, Magnesium: 44mg, Potassium: 390mg,
Nutrition Values:
Calories: 22, Protein: 2.2g, Carbohydrates: 2.9g, Fiber: 1.5g, Fat: 0.7g, Vitamin C: 48mg, Vitamin A: 4247 IU, Vitamin K: 97.3µg, Folate: 47µg, Calcium: 99mg, Iron: 2.2mg, Magnesium: 44mg, Potassium: 390mg,
Leafy Veggies
Green onions
(Vulli Kada)
Spring onions have a milder flavor compared to regular onions. The bulbs have a subtle onion flavor, while the green tops have a fresh, mildly oniony taste. They add a delicate onion flavor to dishes without overpowering other ingredients.
Nutrition Values:
Calories: 32, Protein: 1.8g, Fiber: 2.6g, Fat: 0.2g, Vitamin A: 525 IU, Vitamin C: 18.8mg, Vitamin K: 207µg, Folate (Vitamin B9): 64µg, Calcium: 72mg. Iron: 1.5mg. Magnesium: 20mg. Phosphorus: 37mg. Potassium: 276mg.
Nutrition Values:
Calories: 32, Protein: 1.8g, Fiber: 2.6g, Fat: 0.2g, Vitamin A: 525 IU, Vitamin C: 18.8mg, Vitamin K: 207µg, Folate (Vitamin B9): 64µg, Calcium: 72mg. Iron: 1.5mg. Magnesium: 20mg. Phosphorus: 37mg. Potassium: 276mg.
Cruciferous veggies
Broccoli
(Green Cauliflower)
Broccoli has a similar appearance to cauliflower but typically has smaller, greenish clusters of tightly packed florets, sometimes with a purplish hue.
Nutrition Values:
Energy 34 kcal, Protein 2.82 g, Calcium, Ca 47mg, Iron, Fe 0.73mg, Magnesium, Mg 21mg, Phosphorus, P 66mg, Potassium, K 316mg, Sodium, Na 33mg, Zinc, Zn 0.41mg, Copper, Cu 0.049mg, Selenium, Se 2.5µg Vitamin C, total ascorbic acid 89.2mg, Thiamin 0.071mg, Riboflavin 0.117mg, Niacin 0.639mg, Vitamin B-6 0.175mg, Folate, total 63µg, Folate, food 63µg, Folate, DFE 63µg, Choline, total 18.7mg, Vitamin A, RAE 31µg,
Nutrition Values:
Energy 34 kcal, Protein 2.82 g, Calcium, Ca 47mg, Iron, Fe 0.73mg, Magnesium, Mg 21mg, Phosphorus, P 66mg, Potassium, K 316mg, Sodium, Na 33mg, Zinc, Zn 0.41mg, Copper, Cu 0.049mg, Selenium, Se 2.5µg Vitamin C, total ascorbic acid 89.2mg, Thiamin 0.071mg, Riboflavin 0.117mg, Niacin 0.639mg, Vitamin B-6 0.175mg, Folate, total 63µg, Folate, food 63µg, Folate, DFE 63µg, Choline, total 18.7mg, Vitamin A, RAE 31µg,
Cruciferous veggies
Cauliflower
support heart health, promote digestion, boost immunity, and reduce the risk of certain chronic diseases, including cancer. The antioxidants and fiber in cauliflower contribute to its health-promoting properties.
Nutrition Values:
Calories: 25, Protein: 1.9g, Carbohydrates: 4.97g, Fiber: 2g, Sugars: 1.91g, Fat: 0.28g Vitamin C: 48.2mg, Vitamin K: 15.5µg, Vitamin B6: 0.184mg, Folate (B9): 57µg, Calcium: 22mg, Magnesium: 15mg, Phosphorus: 44mg, Potassium: 299mg, Manganese: 0.155mg.
Nutrition Values:
Calories: 25, Protein: 1.9g, Carbohydrates: 4.97g, Fiber: 2g, Sugars: 1.91g, Fat: 0.28g Vitamin C: 48.2mg, Vitamin K: 15.5µg, Vitamin B6: 0.184mg, Folate (B9): 57µg, Calcium: 22mg, Magnesium: 15mg, Phosphorus: 44mg, Potassium: 299mg, Manganese: 0.155mg.
Cruciferous veggies
Cabbage
The antioxidants and fiber in cabbage contribute to its health-promoting properties.It can be eaten raw in salads, slaws, and sandwiches, or cooked in stir-fries, soups, stews, and casseroles
Nutrition Values:
Energy 34 kcal, Protein 2.82 g, Calcium, Ca 47mg, Iron, Fe 0.73mg, Magnesium, Mg 21mg, Phosphorus, P 66mg, Potassium, K 316mg, Sodium, Na 33mg, Zinc, Zn 0.41mg, Copper, Cu 0.049mg, Selenium, Se 2.5µg Vitamin C, total ascorbic acid 89.2mg, Thiamin 0.071mg, Riboflavin 0.117mg, Niacin 0.639mg, Vitamin B-6 0.175mg, Folate, total 63µg,
Nutrition Values:
Energy 34 kcal, Protein 2.82 g, Calcium, Ca 47mg, Iron, Fe 0.73mg, Magnesium, Mg 21mg, Phosphorus, P 66mg, Potassium, K 316mg, Sodium, Na 33mg, Zinc, Zn 0.41mg, Copper, Cu 0.049mg, Selenium, Se 2.5µg Vitamin C, total ascorbic acid 89.2mg, Thiamin 0.071mg, Riboflavin 0.117mg, Niacin 0.639mg, Vitamin B-6 0.175mg, Folate, total 63µg,
Root veggies
Beetroot
Support heart health, lower blood pressure, improve exercise performance, and enhance liver function. The antioxidants in beetroot may also help reduce inflammation and oxidative stress in the body.
Nutrition Values:
Calories: 25, Protein: 1.9g, Carbohydrates: 4.97g, Fiber: 2g, Sugars: 1.91g, Fat: 0.28g Vitamin C: 48.2mg, Vitamin K: 15.5µg, Vitamin B6: 0.184mg, Folate (B9): 57µg, Calcium: 22mg, Magnesium: 15mg, Phosphorus: 44mg, Potassium: 299mg, Manganese: 0.155mg.
Nutrition Values:
Calories: 25, Protein: 1.9g, Carbohydrates: 4.97g, Fiber: 2g, Sugars: 1.91g, Fat: 0.28g Vitamin C: 48.2mg, Vitamin K: 15.5µg, Vitamin B6: 0.184mg, Folate (B9): 57µg, Calcium: 22mg, Magnesium: 15mg, Phosphorus: 44mg, Potassium: 299mg, Manganese: 0.155mg.
Root veggies
Carrot
Consumption of carrots is associated with numerous health benefits. They may help support eye health, improve skin health, boost immunity, and promote heart health. The antioxidants in carrots may also help reduce inflammation and lower the risk of chronic diseases.
Nutrition Values:
Energy 34 kcal, Protein 2.82 g, Calcium, Ca 47mg, Iron, Fe 0.73mg, Magnesium, Mg 21mg, Potassium, K 316mg, Sodium, Na 33mg, Zinc, Zn 0.41mg, Copper, Cu 0.049mg, Vitamin C, total ascorbic acid 89.2mg, Thiamin 0.071mg, Riboflavin 0.117mg, Niacin 0.639mg, Vitamin B-6 0.175mg, Folate, total 63µg..
Nutrition Values:
Energy 34 kcal, Protein 2.82 g, Calcium, Ca 47mg, Iron, Fe 0.73mg, Magnesium, Mg 21mg, Potassium, K 316mg, Sodium, Na 33mg, Zinc, Zn 0.41mg, Copper, Cu 0.049mg, Vitamin C, total ascorbic acid 89.2mg, Thiamin 0.071mg, Riboflavin 0.117mg, Niacin 0.639mg, Vitamin B-6 0.175mg, Folate, total 63µg..
Root Veggies
Potato
Organic potatoes offer greater health benefits to conventionally grown potatoes. They are low in calories and fat, cholesterol-free, and contain no sodium. Potatoes are a good source of complex carbohydrates, which provide energy, and they also contain antioxidants that may help reduce inflammation and protect against chronic diseases.
Nutrition Values:
Calories: 25, Protein: 1.9g, Carbohydrates: 4.97g, Fiber: 2g, Sugars: 1.91g, Fat: 0.28g Vitamin C: 48.2mg, Vitamin K: 15.5µg, Vitamin B6: 0.184mg, Folate (B9): 57µg, Calcium: 22mg, Magnesium: 15mg.
Nutrition Values:
Calories: 25, Protein: 1.9g, Carbohydrates: 4.97g, Fiber: 2g, Sugars: 1.91g, Fat: 0.28g Vitamin C: 48.2mg, Vitamin K: 15.5µg, Vitamin B6: 0.184mg, Folate (B9): 57µg, Calcium: 22mg, Magnesium: 15mg.
Root Veggies
Colocasia/Chamagadda
Chamagadda is a versatile vegetable used in various culinary dishes. It can be boiled, steamed, fried, or roasted and incorporated into curries, stews, soups, and stir-fries. Chamagadda can also be used to make chips, fries, or mashed like potatoes.
Nutrition Values:
Energy 34 kcal, Protein 2.82 g, Calcium 47mg, Iron, Magnesium, Mg 21mg, Phosphorus, P 66mg, Potassium, K 316mg, Sodium, Na 33mg, Zinc, Selenium, Se 2.5µg Vitamin C, Thiamin 0.071mg, Riboflavin 0.117mg, Niacin 0.639mg, Vitamin B-6 0.175mg, Folate, total 63µg, Vitamin A, RAE 31µg.
Nutrition Values:
Energy 34 kcal, Protein 2.82 g, Calcium 47mg, Iron, Magnesium, Mg 21mg, Phosphorus, P 66mg, Potassium, K 316mg, Sodium, Na 33mg, Zinc, Selenium, Se 2.5µg Vitamin C, Thiamin 0.071mg, Riboflavin 0.117mg, Niacin 0.639mg, Vitamin B-6 0.175mg, Folate, total 63µg, Vitamin A, RAE 31µg.
Root Veggies
Radishes (Mulangi)
Radishes, known as “Mulangi” in Telugu, are small root vegetables belonging to the Brassicaceae family.The antioxidants and fiber in radishes contribute to their health-promoting properties.
Nutrition Values:
Calories: 25, Protein: 1.9g, Carbohydrates: 4.97g, Fiber: 2g, Sugars: 1.91g, Fat: 0.28g Vitamin C: 48.2mg, Vitamin K: 15.5µg, Vitamin B6: 0.184mg, Folate (B9): 57µg, Calcium: 22mg, Magnesium: 15mg, Phosphorus: 44mg, Potassium: 299mg, Manganese: 0.155mg.
Nutrition Values:
Calories: 25, Protein: 1.9g, Carbohydrates: 4.97g, Fiber: 2g, Sugars: 1.91g, Fat: 0.28g Vitamin C: 48.2mg, Vitamin K: 15.5µg, Vitamin B6: 0.184mg, Folate (B9): 57µg, Calcium: 22mg, Magnesium: 15mg, Phosphorus: 44mg, Potassium: 299mg, Manganese: 0.155mg.
Regular veggies
Bitter Gourd
(Kakarakaya)
Organic bitter gourd, also known as organic bitter melon or organic Momordica charantia, is a type of vegetable that belongs to the gourd family.It is known for its unique bitter taste. It is often used in traditional medicine and various culinary dishes due to its potential health benefits..
Nutrition Values:
Calories: 17cal, Protein: 1.0g, Carbohydrates: 3.7g, Vitamin C: 84mg, Vitamin K: 4.8 mcg Folate (B9): 72 mcg, Potassium: 296 mg, Calcium: 19 mg, Magnesium: 16 mg, Phosphorus: 36 mg, Sodium: 5 mg.
Nutrition Values:
Calories: 17cal, Protein: 1.0g, Carbohydrates: 3.7g, Vitamin C: 84mg, Vitamin K: 4.8 mcg Folate (B9): 72 mcg, Potassium: 296 mg, Calcium: 19 mg, Magnesium: 16 mg, Phosphorus: 36 mg, Sodium: 5 mg.
Regular veggies
Bottle Gourd
(Anapakaya/Sorakaya)
organic bottle gourd is a nutritious and versatile vegetable that is cultivated using natural and sustainable farming practices. It offers various health benefits and can be a valuable addition to a balanced and organic diet.
Nutrition Values:
Calories: 15, Carbohydrates: 3.4g, Vitamin C: 12mg, Vitamin A: 15 IU, Folate (Vitamin B9): 3µg, Calcium: 20mg, Magnesium: 13mg, Potassium: 116mg, Sodium: 2mg.
Nutrition Values:
Calories: 15, Carbohydrates: 3.4g, Vitamin C: 12mg, Vitamin A: 15 IU, Folate (Vitamin B9): 3µg, Calcium: 20mg, Magnesium: 13mg, Potassium: 116mg, Sodium: 2mg.
Regular Veggies
Broad Beans
(Chikkudukaya)
Organic broad beans, also known as fava beans, are a popular legume that belongs to the pea family (Fabaceae). They are valued for their nutritional content, versatility in cooking, and ability to fix nitrogen in the soil, making them beneficial for crop rotation and soil health. .
Nutrition Values:
Calories: 127, Protein: 8.7g, Carbohydrates: 22.8g, Fiber: 6.4mg, Vitamin K: 8.2 mcg, Vitamin B9: 130 mcg, Calcium: 35 mg, Magnesium: 35 mg, Phosphorus: 138 mg, Potassium: 337 mg.
Nutrition Values:
Calories: 127, Protein: 8.7g, Carbohydrates: 22.8g, Fiber: 6.4mg, Vitamin K: 8.2 mcg, Vitamin B9: 130 mcg, Calcium: 35 mg, Magnesium: 35 mg, Phosphorus: 138 mg, Potassium: 337 mg.
Regular Veggies
Capsicum
Organic capsicum refers to bell peppers or sweet peppers that are grown using organic farming methods. Capsicum is a popular vegetable known for its vibrant colors, sweet taste, and versatility in various culinary applications.
Nutrition Values:
Calories: 31 kcal, Carbohydrates: 6 g, Vitamin C: 128 mg, Vitamin A: 3131 IU, Vitamin K1: 7.4 µg, Folate : 27 µg, Vitamin K1: 7.4 µg, Choline: 8.7 mg, Calcium: 10 mg, Magnesium: 12 mg, Phosphorus: 26 mg, Potassium: 175 mg,.
Nutrition Values:
Calories: 31 kcal, Carbohydrates: 6 g, Vitamin C: 128 mg, Vitamin A: 3131 IU, Vitamin K1: 7.4 µg, Folate : 27 µg, Vitamin K1: 7.4 µg, Choline: 8.7 mg, Calcium: 10 mg, Magnesium: 12 mg, Phosphorus: 26 mg, Potassium: 175 mg,.
Regular Veggies
Cluster Beans
(Goru Chikkudukaya)
Organic cluster beans, also known as guar beans or Cyamopsis tetragonoloba, are a type of legume that belongs to the Fabaceae family. These beans are commonly cultivated in arid and semi-arid regions and are known for their drought-resistant properties.
Nutrition Values:
Calories: 25, Protein: 3.7g, Carbohydrates: 5.4g, Fiber: 3.7g, Vitamin C: 11mg, Vitamin A: 18 IU, Vitamin K: 14.3 mcg, Folate (B9): 36 mcg, Calcium: 130mg, Magnesium: 26mg, Phosphorus: 60mg, Potassium: 288mg.
Nutrition Values:
Calories: 25, Protein: 3.7g, Carbohydrates: 5.4g, Fiber: 3.7g, Vitamin C: 11mg, Vitamin A: 18 IU, Vitamin K: 14.3 mcg, Folate (B9): 36 mcg, Calcium: 130mg, Magnesium: 26mg, Phosphorus: 60mg, Potassium: 288mg.
Regular Veggies
Cucumber
(Kheera Dosakaya)
Organic cucumbers are cucumbers that are grown without the use of synthetic pesticides, herbicides, fertilizers, or genetically modified organisms (GMOs). Instead, organic farming relies on natural and sustainable practices to cultivate crops.
Nutrition Values:
Energy: 65 kJ, Carbohydrates: 3.63 g, Sugars 1.67, Folate (B9):2.7 μg, Vitamin C:2.8 mg, Vitamin K:16.4 μg, Calcium :16 mg, Magnesium:13 mg Phosphorus:24 mg Potassium:147 mg
Nutrition Values:
Energy: 65 kJ, Carbohydrates: 3.63 g, Sugars 1.67, Folate (B9):2.7 μg, Vitamin C:2.8 mg, Vitamin K:16.4 μg, Calcium :16 mg, Magnesium:13 mg Phosphorus:24 mg Potassium:147 mg
Regular Veggies
Drumstick (Mulakada)
Drumstick vegetable, also known as Moringa oleifera, is a versatile and nutritious plant that is widely cultivated in tropical and subtropical regions. It is valued for its edible seed pods, leaves, flowers, and roots. .
Nutrition Values:
Calories: 37 kcal, Protein: 2.1 g, Carbohydrates: 8.3 g, Fiber: 3.4 g, Vitamin A: 7564 IU, Vitamin C: 51.7 mg, Calcium: 185 mg, Iron: 4.0 mg, Potassium: 337 mg, Magnesium: 45 mg, Phosphorus: 50 mg.
Nutrition Values:
Calories: 37 kcal, Protein: 2.1 g, Carbohydrates: 8.3 g, Fiber: 3.4 g, Vitamin A: 7564 IU, Vitamin C: 51.7 mg, Calcium: 185 mg, Iron: 4.0 mg, Potassium: 337 mg, Magnesium: 45 mg, Phosphorus: 50 mg.
Regular Veggies
Yellow Cucumber
(Dosakayai)
Organic Striped Yellow Cucumber which are low in calories and high in water and soluble fiber, making them an excellent choice for encouraging hydration and weight loss. They have smooth striped appearance; the flesh also has a melon-like, mildly pleasant aroma.
Nutrition Values:
Calories: 15, Protein: 0.7g, Carbohydrates: 3.6g, Fiber: 0.5g, Fat: 0.1g, Vitamin C: 2.8mg, Vitamin A: 105 IU, Calcium: 16mg, Iron: 0.3mg.
Nutrition Values:
Calories: 15, Protein: 0.7g, Carbohydrates: 3.6g, Fiber: 0.5g, Fat: 0.1g, Vitamin C: 2.8mg, Vitamin A: 105 IU, Calcium: 16mg, Iron: 0.3mg.
Regular Veggies
Ivy Gourd (Dondakaya)
Organic Ivy gourd, scientifically known as Coccinia grandis, is a tropical vine commonly found in various parts of Asia and Africa.Ivy gourd is valued for both its culinary and potential medicinal properties.
Nutrition Values:
Calories: 40 kcal, Protein: 2.5 g, Carbohydrates: 10 g, Fiber: 1.8 g, Vitamin C: 30 mg, Vitamin A: 1000 IU, Calcium: 100 mg, Iron: 1.2 mg, Phosphorus: 40 mg, Potassium: 500 mg.
Nutrition Values:
Calories: 40 kcal, Protein: 2.5 g, Carbohydrates: 10 g, Fiber: 1.8 g, Vitamin C: 30 mg, Vitamin A: 1000 IU, Calcium: 100 mg, Iron: 1.2 mg, Phosphorus: 40 mg, Potassium: 500 mg.
Regular Veggies
Ladiesfinger
(Bendakayi)
Organic ladies’ finger is grown without the use of synthetic pesticides, herbicides, and fertilizers. Organic farming practices focus on sustainable and environmentally friendly methods to promote soil health and biodiversity.
Nutrition Values:
Calories: 33kcal, Carbohydrates: 7.5g, Fiber: 3.2g, Vitamin C: 23mg, Vitamin A: 375 IU, Vitamin K: 31.3µg, Folate (B9): 60µg, Calcium: 81mg, Magnesium: 57mg, Potassium: 299mg, Phosphorus: 63mg.
Nutrition Values:
Calories: 33kcal, Carbohydrates: 7.5g, Fiber: 3.2g, Vitamin C: 23mg, Vitamin A: 375 IU, Vitamin K: 31.3µg, Folate (B9): 60µg, Calcium: 81mg, Magnesium: 57mg, Potassium: 299mg, Phosphorus: 63mg.
Regular Veggies
Ridge Gourd
(Beerakaya)
The ridge gourd, scientifically known as Luffa acutangula, is a vegetable belonging to the gourd family (Cucurbitaceae).When grown organically, ridge gourd can be a nutritious and healthy addition to your diet.
Nutrition Values:
Beerakaya Calories: 20kcal, Carbohydrates: 4.3g, Vitamin C: 20mg, Vitamin A: 8 IU, Vitamin B9: 4mcg, Calcium: 26mg, Magnesium: 16mg, Phosphorus: 13mg, Potassium: 170mg,
Nutrition Values:
Beerakaya Calories: 20kcal, Carbohydrates: 4.3g, Vitamin C: 20mg, Vitamin A: 8 IU, Vitamin B9: 4mcg, Calcium: 26mg, Magnesium: 16mg, Phosphorus: 13mg, Potassium: 170mg,
Regular Veggies
Leafy Veggies
Snake Gourd
(Potlakaya)
Snake gourd (Trichosanthes cucumerina), also known as serpent gourd, snake tomato, or padwal, is a tropical and subtropical vine belonging to the gourd family (Cucurbitaceae).
Nutrition Values:
Calories: 20 kcal, Carbohydrates: 4.6g, Dietary Fiber: 2.2g, Vitamin A: 20 µg, Vitamin C: 6.7 mg, Folate: 6 µg, Calcium: 26 mg, Magnesium: 20 mg, Phosphorus: 20 mg, Potassium: 370 mg, Sodium: 2 mg.
Nutrition Values:
Calories: 20 kcal, Carbohydrates: 4.6g, Dietary Fiber: 2.2g, Vitamin A: 20 µg, Vitamin C: 6.7 mg, Folate: 6 µg, Calcium: 26 mg, Magnesium: 20 mg, Phosphorus: 20 mg, Potassium: 370 mg, Sodium: 2 mg.
Regular Veggies
Egg Plant
(Guthi Vankaya)
Organic eggplants are cultivated without the use of synthetic pesticides, herbicides, or genetically modified organisms. Instead, organic farming relies on natural methods to control pests and enhance soil fertility.
Nutrition Values:
Calories: 25kcal, Protein: 1 gram, Carbohydrates: 6gm, Fiber: 3gm, Sugars: 3.5gm, Vitamin C: 2.2 mg, Vitamin K: 3.5 mcg, Folate: 22 mcg, Potassium: 230 mg, Magnesium: 14 mg, Phosphorus: 25 mg, Calcium: 9 mg.
Nutrition Values:
Calories: 25kcal, Protein: 1 gram, Carbohydrates: 6gm, Fiber: 3gm, Sugars: 3.5gm, Vitamin C: 2.2 mg, Vitamin K: 3.5 mcg, Folate: 22 mcg, Potassium: 230 mg, Magnesium: 14 mg, Phosphorus: 25 mg, Calcium: 9 mg.
Regular Veggies
Tomato
Organic tomatoes are tomatoes that are grown without the use of synthetic pesticides, herbicides, fertilizers. Instead, organic farming relies on natural methods to enhance soil fertility, control pests, and promote plant growth.
Nutrition Values:
Calories: 18 kcal, Carbohydrates: 3.9 g, Sugars: 2.6 g, Fiber: 1.2 g, Vitamin A: 833 IU, Vitamin C: 13.7 mg, Vitamin K: 7.9 mcg, Folate (B9): 15 mcg, Choline: 7.6 mg, Potassium: 237 mg, Phosphorus: 24 mg, Magnesium: 11 mg, Calcium: 10 mg, Sodium: 5 mg.
Nutrition Values:
Calories: 18 kcal, Carbohydrates: 3.9 g, Sugars: 2.6 g, Fiber: 1.2 g, Vitamin A: 833 IU, Vitamin C: 13.7 mg, Vitamin K: 7.9 mcg, Folate (B9): 15 mcg, Choline: 7.6 mg, Potassium: 237 mg, Phosphorus: 24 mg, Magnesium: 11 mg, Calcium: 10 mg, Sodium: 5 mg.
Regular Veggies
Green Chilles
(Pachimirchi)
Organic green chili refers to green chili peppers that are grown without the use of synthetic pesticides, herbicides, or fertilizers.
Nutrition Values:
Calories: 40 kcal, Water: 90.7 g, Protein: 2 g, Carbohydrates: 8.9 g, Vitamin C: 242 mg, Vitamin A: 1267 IU , Vitamin K: 14 mcg, Potassium: 314 mg, Magnesium: 23 mg, Phosphorus: 43 mg, Calcium: 18 mg.
Nutrition Values:
Calories: 40 kcal, Water: 90.7 g, Protein: 2 g, Carbohydrates: 8.9 g, Vitamin C: 242 mg, Vitamin A: 1267 IU , Vitamin K: 14 mcg, Potassium: 314 mg, Magnesium: 23 mg, Phosphorus: 43 mg, Calcium: 18 mg.
