VeganSpices & Condiments

Panch Phoran

Nutrition Facts Per 100g

Also known as: PANCH PHORON, BENGALI FIVE SPICE

Panch Phoran is a foundational ingredient in Indian cooking, used in small quantities but contributing meaningful micronutrients and bioactive compounds. While typically consumed in amounts of 1-5g per serving, its nutrient density per 100g is noteworthy. Per 100g, it offers Polyunsaturated Fat (PUFA) (approximately 83% of a typical adult's daily needs) and Iron (approximately 77% of a typical adult's daily needs). Here are the full nutrition details.

Nutrition Summary

300kcalCalories

15.0gProtein

45.0gCarbs

15.0gFat

20.0gFiber

Protein 20% Carbs 60% Fat 45%

Micronutrients

High in:IronCalciumMagnesiumPhosphorusZinc

Calcium500 mg(50%)

Iron10.0 mg(77%)

Zinc3.0 mg(32%)

Potassium600 mg(20%)

Sodium30.0 mg(6%)

Magnesium150 mg(42%)

Phosphorus250 mg(36%)

Thiamin (B1)0.3 mg(26%)

Riboflavin (B2)0.2 mg(17%)

Niacin (B3)3.0 mg(20%)

Vitamin C5.0 mg(6%)

Carotenoids200 µg(3%)

β-Carotene67.0 µg(2%)

Vitamin A22.0 µg(3%)

Folate (B9)40.0 µg(10%)

Vitamin B60.3 mg(23%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E0.5 mg(3%)

Fat Breakdown4

MUFA6.0 g

40%

PUFA5.0 g

83%

Omega-30.3 g

22%

Omega-64.7 g

32%

Limit These2

Saturated Fat2.0 g

Cholesterol0 mg

Common Serving Sizes

1 tsp3g

9 kcal0.5g protein

1 tbsp9g

27 kcal1.4g protein

100 g100g

300 kcal15.0g protein

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About this data

These nutrition facts come from mealPlan.fit, practice-management software for dietitians and nutritionists in India. Values are based on the Indian Food Composition Tables (IFCT) and compared against ICMR 2020 RDAs. Dietitians use mealPlan.fit to analyse Indian meals on this same ingredient data, draft weekly meal plans with AI, and share plans with clients on WhatsApp.

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