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Boiled koynatik Calories
Boiled-prepared koynatik; estimated as a moderately caloric, starchy, fiber-containing food.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Boiled koynatik (120 g) has 103 calories. That works out to 86 calories per 100 g. It contains 24.1 g of carbs, 2.2 g of protein, 0.2 g of fat and 2.9 g of fiber. Its 0.2 mg of B6 covers 13% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Boiled koynatik Nutrition Facts
Selected: 1 piece (medium) · 120 g
103
KCAL / 120G
Carbs
24.1g
· 9% DV
Protein
2.2g
· 4% DV
Fat
0.2g
· 0% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 90% · Protein 8% · Fat 2%
Boiled koynatik nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 103 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 4.8 mg | 0% |
| Total carbohydrate | 24.1 g | 9% |
| Fiber | 2.9 g | 10% |
| Protein | 2.2 g | 4% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Boiled koynatik?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 103 kcal |
| 1 piece (small) | 60 g | 52 kcal |
| 1 serving (small) | 90 g | 77 kcal |
| 100 g | 100 g | 86 kcal |
| 1 cup (diced) | 150 g | 129 kcal |
| 1 serving (medium) | 150 g | 129 kcal |
| 1 cup (chopped) | 180 g | 155 kcal |
| 1 piece (large) | 200 g | 172 kcal |
| 1 serving (large) | 250 g | 215 kcal |
Calculated from 86 calories per 100 g.
Frequently Asked Questions About Boiled koynatik
What is boiled koynatik?
Boiled koynatik is koynatik cooked in water and served as a starchy vegetable. You can eat it on its own, mash it, or serve it alongside a meal; the precise cooking time depends on the size of the pieces.
How do you cook boiled koynatik so it stays intact?
Cut koynatik into evenly sized pieces and check them as they cook. Take them out as soon as a fork goes in easily; continued boiling can make the soft, starchy pieces break apart.
Can you eat boiled koynatik cold?
Yes, boiled koynatik can be eaten cold once it has cooled and been refrigerated. Add it to a salad or serve it as a chilled side; avoid leaving cooked koynatik at room temperature for an extended time.
How long does boiled koynatik last in the fridge?
Boiled koynatik generally keeps for three to four days in the refrigerator when promptly stored in a covered container. Refrigerate leftovers soon after cooking, and discard them if their smell or appearance has changed.
Can boiled koynatik be frozen?
Yes, you can freeze boiled koynatik, though thawing may leave it softer or more watery. Cool it first, pack it in an airtight container, and freeze in portions that you can use without thawing the whole batch.
Why does boiled koynatik turn mushy?
Boiled koynatik turns mushy when it cooks for too long or is cut into very small pieces. Use evenly sized pieces and start checking for tenderness before they begin to fall apart.
Should you keep the water used to boil koynatik?
You can keep the water used to boil koynatik rather than pouring it away. It can add flavor to a soup or mash; strain it if needed, and discard it if it tastes unpleasant.
What goes well with boiled koynatik?
Boiled koynatik pairs well with beans, vegetables, or a protein-rich main dish. Herbs, pepper, and a little oil or sauce can add flavor; its mild, starchy character also works in a mixed salad.
Is boiled koynatik good for weight loss?
Boiled koynatik can fit into a weight-loss meal, but it is not a weight-loss food by itself. Boiling without generous added fat keeps preparation simple; serve a sensible portion with vegetables and a satisfying source of protein.
Can people with diabetes eat boiled koynatik?
People with diabetes can include boiled koynatik, but its starch can raise blood glucose. The portion and the rest of the meal matter, so follow your individual diabetes plan or ask your clinician or dietitian for guidance.
Boiled koynatik Vitamins & Minerals
Vitamins
B6
0.22mg · 13% DV
Vitamin C
10.2mg · 11% DV
B1
0.07mg · 6% DV
B3
0.96mg · 6% DV
Minerals
Copper
0.11mg · 12% DV
Potassium ⭐
384mg · 11% DV
Phosphorus
53mg · 8% DV
Manganese
0.17mg · 7% DV
Sodium
4.8mg · 0% DV
Boiled koynatik Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled koynatik
To burn the 103 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Boiled koynatik?
Boiled koynatik is koynatik, a vegetable, cooked in water until tender. The information available does not identify a particular region of origin, so its local traditions are unclear. Boiling leaves it mild and soft, making it easy to serve as a simple side or add to a warm vegetable plate. A little olive oil and lemon can brighten its flavour, and it pairs well with grains or a savoury main dish.
It is starchy and provides some fibre, while being low in fat and protein. For a more balanced meal, serve it alongside other vegetables and a source of protein; keep added oil modest if you want a lighter plate.
How Nutritious Is Boiled koynatik?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Boiled koynatik Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Boiled koynatik Contain Allergens?
No known major allergens
Which Diets Is Boiled koynatik Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Boiled koynatik Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.