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Phalsa (Falsa): Nutrition and who it suits

Phalsa is a good choice for weight loss, and fine in a portion for PCOS, diabetes and menopause. 100 g has 71 kcal, 1.7 g of protein and 4.5 g of fibre. One serving is one katori (100 g), about 71 kcal.

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy71 kcal
Protein1.7 g
Carbohydrate15.1 g
Fibre4.5 g
Sugars13 g
Fat0.1 g
Magnesium76.9 mg
Calcium153 mg
Potassium362 mg

Where its calories come from

88%
  • Protein 10%
  • Carbohydrate 88%
  • Fat 2%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of phalsa?

About 71 kcal for one katori (100 g), and about 142 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (100 g) fills.

21%Magnesium
76.9 mg
15%Calcium
153 mg
11%Potassium
362 mg
10%Folate
22.6 µg
8%Vitamin C
5.1 mg
7%Iron
2 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code E052. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is phalsa good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

6.4 g of fibre per 100 kcal keeps you full for longer.

PCOS and PCOD

Eat in moderation

About 15.1 g of carbohydrate in a 100 g serving, 13 g of it sugar, so keep to this portion.

Diabetes

Eat in moderation

About 15.1 g of carbohydrate in a 100 g serving, 13 g of it sugar, so keep to this portion.

Menopause

Eat in moderation

13 g of sugar in a 100 g serving, so keep it to that.

Weight lossGood choice6.4 g of fibre per 100 kcal keeps you full for longer.
PCOS and diabetesEat in moderationAbout 15.1 g of carbohydrate in a 100 g serving, 13 g of it sugar, so keep to this portion.
MenopauseEat in moderation13 g of sugar in a 100 g serving, so keep it to that.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Also called

Assamese: Pharaskol; Bengali: Falsa; Gujarati: Falsa; Hindi: Falsa; Kannada: Phalsa hannu; Malayalam: Palisa; Marathi: Falsa; Odia: Mirgichara; Punjabi: Falsa; Tamil: Palisa; Telugu: Falsa pandu; Urdu: Falsa.

Related

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Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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