Ketoprak Calories Are High, How Are The Details?
ketoprak contains important nutrients such as carbohydrates, proteins, fats, and vitamins. However, ketoprak’s high calories make it often avoided when on a diet.
How many calories per serving of Ketoprak?
A serving of ketoprak or the equivalent of 200 grams contains 306 kcal of calories. These calories come from the main ingredients of ketupat, fried tofu, vermicelli, bean sprouts, and peanut sauce.
If you add a 50 gram boiled egg (77 kcal) and 5 small shrimp crackers (70 kcal), the ketoprak calories in a serving will increase to 453 kcal.
The number of calories per serving of ketoprak fulfills around 20-23% of the daily nutritional adequacy rate (RDA).
A serving of complete ketoprak has a number of nutrients that are important for the body as follows.
1. Carbs: 32.5 grams (g).
2. Protein: 22 g.
3. Fat: 22 g.
4. Fiber: 2.9 g.
5. Calcium: 181 milligrams (mg).
You need to know that the total calories and nutritional content can change according to the portion of each ingredient used.
For example, an additional 50 grams of ketupat will contribute 80 kcal of calories.
However, the calories of ketoprak without lontong or ketupat (100 grams) with complete filling can be reduced to around 300 kcal.
Can you eat ketoprak on a diet?
Actually, ketoprak is quite safe to eat while on a diet as long as the portion is limited. This food is also rich in vegetable and animal protein derived from tofu, bean sprouts, peanut sauce, and eggs.
However, keep in mind that these ketoprak calories are high enough to be consumed too often when you are on a weight loss program.
This is because the amount of carbohydrate and fat content is quite large.
The carbohydrate content of the ingredients is ketupat, vermicelli, and crackers. Meanwhile, peanut sauce and crackers contributed the largest intake of fat.
As you know, foods high in fat and carbohydrates will contribute to weight gain that you might not expect while on a diet.
If you are on a carb diet or low-fat diet, eating ketoprak too often is not a wise choice.
In addition, the content of micronutrients such as vitamins and minerals in these foods is relatively small, so they are not sufficient to meet your daily nutritional needs.
If you want to consume ketoprak while on a diet, make sure you meet other varied nutritional needs on the next menu.
Healthy rules to eat ketoprak
Ketoprak calories are quite high. However, you can actually control the number of calories by choosing the right ingredients and cooking method.
Ketoprak sold in the market may contain higher calories because of the portion or addition of fried peanuts that are more.
To make it healthier, try the following ways to process and eat ketoprak!
1. Make healthy peanut sauce
Peanut sauce is the key to the ketoprak taste. Generally, peanut sauce is made from mashed fried peanuts with garlic and seasoning, then water and soy sauce are added.
The oil used to fry the peanuts increases the fat and calorie intake of ketoprak.
For that, you can try cooking peanuts without oil, or also known as roasting, to reduce fat intake which contributes to a high number of calories.
2. Reduce the portion of vermicelli and crackers
Apart from peanuts, vermicelli and crackers, which are sources of carbohydrates, contribute a significant amount of calories to ketoprak.
You need to know that 100 grams of plain vermicelli has calories of 108 kcal, while a portion of prawn crackers (28 grams) contributes around 151 kcal of calories.
Therefore, you can reduce or eliminate vermicelli and limit the amount of crackers.
3. Use boiled Tofu
As with peanuts, the oil used to fry tofu will also contribute greatly to the number of calories you get from this food.
Instead, you can boil tofu or fry it without oil using an air fryer.
Now you know ketoprak calories and how to eat them healthily while on a diet. One thing that is no less important, make sure you meet your daily nutritional needs by following balanced nutrition guidelines.