Food is medicine, and good eating habits are essential to keep chronic health conditions away. It is especially true in this critical time when the world has been fighting against a global pandemic. As you go one step ahead and consciously decide to move into healthy eating choices, you minimize the chances of falling ill by supporting your body and picking up your weary immune system. Moreover, in this time of self-discipline, when we all stay at home for a significant part of the day, experimenting with immunity-friendly recipes can be intelligent and attractive! Here, we have curated 15 simple and easy recipes with nutrient-dense ingredients that can give your immune system exactly what it needs to stay healthy.
Which Foods Boost Immunity?
When achieving a robust immune system through diet, consider variety the key. Fill your daily diet with many foods with higher concentrations of vitamins, minerals, and antioxidants. Thus, you will stay nourished and feel healthy from the inside. Here are the foods that can ward off diseases by giving your immune system a serious boost:
A. Naturally Fermented Foods That Are High In Probiotics – Curd with active cultures, greek yogurt, buttermilk, kimchi, kefir, kraut or sauerkraut, kombucha, kanji, miso, tempeh, etc.
B. Antioxidant-Rich Foods – Colorful fruits, leafy green vegetables, carrots, beetroot, cabbage, green tea, pecan, dark chocolate, etc.
C. Foods Containing Lots Of Postbiotics – Whole grains, sweet potato, legumes, beans, etc.
D. Fruits And Vegetables Packed With Vitamin C – Citrus fruits (lemon, lime, sweet lime, orange, papaya), berries (blueberries, strawberries, Indian gooseberries), apple, kiwi, guava, pomegranate, pineapple, tomato, cauliflower, broccoli, red bell pepper, Brussels sprouts, etc.
E. Foods High In Zinc – Kale, mushroom, oysters, chicken, tofu, lentils, seeds (sunflower seeds, fennel seeds, pomegranate seeds), nuts (walnut, almond), etc.
F. Herbs – Basil, dill, parsley, giloy, ashwagandha, etc.
G. Spices – Turmeric, ginger, garlic, cardamom, cloves, etc.
Foods and beverages containing maple syrup, agave syrup, honey, jaggery, etc. in place of processed, refined sugar
Also Read – These Health Benefits Of Tamarind Will Leave You Surprised!
15 Simple and Easy Recipes for a Stronger Immunity
1. Green Smoothie
This delicious smoothie will give you a daily dose of dark, leafy greens. Drink it any time of the day to bolster your immunity naturally with plenty of essential nutrients.
Cooking Time: 10 minutes
Servings: 2
Ingredients:
Ripe banana – 2 medium-sized (halved)
Ripe pear – 1 (peeled and chopped)
Organic kale leaves – 2 cups (thorny stems removed and chopped)
Ground flaxseeds – 1 tablespoon
Cold orange juice – (1/2) cup
Coldwater – (1/2) cup
Ice – 12 cubes
Instructions:
Place all ingredients in a blender and pulse 2-3 times.
Puree the entire stuff until it turns smooth and creamy.
Nutrition Facts (Per Serving):
Carbohydrates – 49.5 gm.
Dietary fiber – 7.6 gm.
Protein – 3.5 gm.
Fat – 2.5 gm.
Sugar – 29 gm.
Vitamin C – 64 mg.
Folate – 75 mcg.
Sodium – 16 mg.
Potassium – 763 mg.
Calcium – 61 mg.
Iron – 1 mg.
Magnesium – 70 mg.
Calories – 213
2. Spiced Tea (Masala Chai)
Here is a dreamy cup of tea for a healthy immune system. It is dairy-free, naturally sweetened, and flavorful. If you are a tea lover, this perfectly spiced beverage should be a staple in your diet.
Cooking Time: 25 minutes
Servings: 3 cups
Ingredients:
Green cardamom – 6 to 8 pods
Cinnamon stick – 1 whole
Whole black peppercorns – 1 teaspoon
Cloves – 3 to 4 whole
Ginger – 2 tablespoons (grated)
Black tea leaves – 3 tablespoons
Dairy-free milk (coconut milk or cashew milk) – 2 cups
Any sweetener to taste
Water – 2 (1/2) cups
Instructions:
Crush cinnamons, cardamoms, peppercorns, and cloves slightly.
Take water in a saucepan and add grated ginger to it along with the crushed spices. Please bring it to a boil over high heat. Turn the heat to medium-low and keep it in simmer for the next 15 minutes.
Add tea leaves and milk to the saucepan and keep the heat low.
Cover and cook for 5 minutes. Then, turn the heat off and let the tea leaves steep for the next 5 minutes or even more.
Mix the sweetener well into the tea and strain it through a fine-mesh strainer.
Nutrition Facts (Per Serving):
Carbohydrate – 19.4 gm.
Dietary fiber – 3 gm.
Protein – 5 gm.
Fat – 13.5 gm.
Sodium – 21 mg.
Potassium – 283 mg.
Sugar – 4.9 gm.
Calories – 200
3. Creamy Cauliflower Lentil Soup
Nothing can be more comforting than this one-pot creamy soup amid winter. The subtly spiced dish has lots of immune-boosting benefits too.
Cooking Time: 40 minutes
Servings: 4
Ingredients:
Cauliflower – 4 cups (1 head cut into small pieces)
Carrot – 2 medium-sized (diced)
White onion – 1 medium-sized (chopped)
Ginger – 1(1/2) teaspoon (minced)
Garlic – 2 to 3 cloves (minced)
Red lentils – (1/2) cup
Cayenne – 1 pinch
Celery – 1 stalk (chopped)
Full-fat coconut milk – (1/4) cup
Chicken broth – 4 cups
Avocado oil – 2 teaspoons
Sea salt to taste
Instructions:
Pour avocado oil into a large pot and place it over medium heat.
Add onion, carrot, and celery to it and sauté for 4-5 minutes.
Also, add ginger and garlic and keep stirring occasionally.
As it becomes fragrant, add cauliflower, red lentils, chicken broth, cayenne, and sea salt.
Once it comes to a boil, reduce the heat to low and cover the pot.
Please keep it on simmer for 15 minutes to allow the cauliflower and the lentils to tender.
Add coconut milk and blend everything into a smooth and creamy mixture.
Nutrition Facts (Per Serving):
Carbohydrate – 31.6 gm.
Dietary fiber – 7.9 gm.
Protein – 10.6 gm.
Fat – 8 gm.
Sodium – 823 mg.
Potassium – 742 mg.
Calcium – 83.12 mg.
Iron – 3.65 mg.
Vitamin A – 7527 IU
Vitamin C – 42.79 mg.
Sugar – 6.1 gm.
Calories – 228
Also Read – Sattvic Yoga Diet: How It Can Be the Perfect Weight Loss Tool for You?
4. Coconut Curry Ramen
This Thai-inspired version of the Japanese Ramen is versatile with a unique flavor profile. Try this easy and savory dish if you crave something satisfying, healthy, and great for immunity.
Cooking Time: 1 hour 30 minutes
Servings: 4
Ingredients:
Cooked ramen noodles – 4 to 6 cups
Onion – 2 large (chopped lengthwise)
Ginger – 2 knobs (cut into long slices)
Garlic – 10 cloves (chopped)
Turmeric – 1 teaspoon (finely powdered)
Curry paste (yellow or green) – 5 tablespoons
Miso paste (white or yellow) – 2 tablespoons
Light coconut milk – 4 cups
Vegetable broth – 8 cups
Toasted sesame oil – 2 tablespoons
Instructions:
Sauté onion, ginger, and garlic in hot sesame oil for 5 to 8 minutes by stirring them occasionally.
Once the edges of the onion turn brown, add the curry paste and sauté for a couple of minutes.
Add vegetable broth and coconut milk as you reduce the heat to medium. Keep stirring continuously until the pan is deglazed.
Now, lower the heat, cover it, and simmer for the next hour to allow the flavor to develop. Also, stir it in between.
Turn off the heat and whisk in the miso paste. Combine very well to dissolve it completely.
Serve with your desired toppings.
Nutrition Facts (Per Serving):
Carbohydrate – 71.5 gm.
Dietary fiber – 7.4 gm.
Protein – 9.7 gm.
Fat – 25 gm.
Sodium – 639 mg.
Sugar – 16.1 gm.
Calories – 528
5. Hot-smoked salmon Salad with Lentils & Pomegranate
This no-cook salad can effortlessly win the taste buds when served with toasted pitta bread. But the best thing about it is its nutritional profile, which naturally supports our immune system.
Cooking Time: 15 minutes
Servings: 2
Ingredients:
Hot-smoked salmon – 140 gm.
Puy lentil – 400 gm. (rinsed and drained)
Onion – 1 small (cut into thin slices)
Garlic – 1 clove (minced)
Parsley leaves – 20 gm.
Tarragon – 2 tablespoons (chopped)
Pomegranate 1 small (seeds discarded)
Honey – 1 teaspoon
Lemon juice – 1 tablespoon
Extra virgin olive oil (EVOO) – 2 tablespoons
Instructions:
Take extra virgin olive oil, garlic, honey, lemon juice, and tarragon in a large bowl. Combine them well to prepare the marination.
Add onion and puy lentils and put the salad aside for 10 minutes.
Turn the hot-smoked salmon into large flakes and toss them in the salad.
Add parsley leaves and pomegranate to finish the dressing.
Nutrition Facts (Per Serving):
Carbohydrate: 31 gm.
Protein: 27 gm.
Dietary fiber – 11gm.
Fat – 18 gm.
Sugar – 13 gm.
Salt – 3.19 gm.
Calories: 382
6. Turmeric Tonic
Detoxify your body and heal your system with this quick-healing turmeric tonic. The spices used in it help strengthen the immune system with their antioxidant and anti-inflammatory properties.
Cooking Time: 5 minutes
Servings: 2
Ingredients:
Turmeric – 1 tablespoon (freshly grated)
Ginger – 1 tablespoon (freshly grated)
Lemon juice – 3 tablespoons
Maple syrup – 1 to 2 teaspoons
Cracked black peppercorn – 1 pinch
Filtered water – 3 cups
Leftover lemon rind
Instructions:
Take all ingredients in a small saucepan and bring the mixture to a simmer over medium-high heat.
After 3-4 minutes, turn the heat off and strain the tonic. You may also add sweetener to taste.
Nutrition Facts (Per Serving):
Carbohydrate -1.8 gm.
Dietary fiber – 0.4 gm.
Protein – 0.4 gm.
Fat – 0 gm.
Sodium – 16 mg.
Sugar – 0.6 gm.
Calories – 13
7. Maple-Walnut Tapioca Pudding
Tapioca pudding with a spiced maple nut topping is a beautiful choice for dessert. Moreover, the walnuts added to the recipe boost immunity with their Vitamin E and omega-3 fatty acid components.
Cooking Time: 45 minutes
Servings: 2
Ingredients:
Quick-cooking tapioca – 1 tablespoon + 1 teaspoon
Maple syrup – (1/4) cup + 1 tablespoon
Walnut – 2 tablespoons (roughly chopped)
Low-fat milk – 1 cup
Egg – 1 large (thoroughly beaten)
Cinnamon powder – 1 pinch
Nutmeg powder – 1 pinch
Vanilla extract – (1/2) teaspoon
Salt to taste
Instructions:
Blend egg, milk, and salt with tapioca and let the mixture sit for 5 minutes.
Place it over medium-high heat and bring it to a boil by stirring continuously. Then, turn the heat off.
Stir the first portion of the maple syrup and vanilla extract in the pudding mixture. Refrigerate it until chilled.
Mix walnuts, cinnamon, and nutmeg with the remaining portion of the maple syrup. It would be best to keep stirring the mixture for 1-4 minutes over medium-low heat until the syrup evaporates.
Now, line a plate with parchment paper, coat it with cooking spray, and spread this maple-walnut mixture onto it. Please place it in the freezer for around 10 minutes.
Break this topping into small pieces and top your pudding with these before serving.
Nutrition Facts (Per Serving):
Carbohydrate – 47.7gm.
Dietary fiber – 0.6gm.
Protein – 8.4 gm.
Fat – 8.4 gm.
Vitamin A – 376 IU
Folate – 25 mcg.
Sodium – 241 mg.
Potassium – 358 mg.
Calcium – 226 mg.
Magnesium – 39 mg.
Iron – 1 mg.
Sugar – 37 gm.
Calories – 295
8. Vegetable-Loaded Chicken Soup
When the healthy chicken soup comes packed with veggies, it becomes a powerful immunity booster. Try this classic comfort recipe with some exciting twists for impressive results.
Cooking Time: 40 minutes
Servings: 2
Ingredients:
Chicken tenders – 8 ounces (cut into small chunks)
Zucchini – 1 small (diced)
Plum tomato – 2 medium-sized (finely chopped)
Baby spinach – 1(1/2) cups
Shallot – 1 large (finely chopped)
Chicken broth – 14 ounces (reduced-sodium)
Dry white wine – (1/4) cup
Extra virgin olive oil – 1 tablespoon
Italian seasoning blend – (1/2) teaspoon
Tiny pasta (of your choice) – 2 tablespoons
Salt to taste
Instructions:
Cook the chicken tenders in extra virgin olive oil in a large saucepan for 3-4 minutes. Maintain the heat medium-high and keep stirring occasionally until browned. Set them aside.
Add zucchini and shallot to the remaining oil in the saucepan. Season it with Italian seasoning and salt.
Cook the vegetables for 2-3 minutes by stirring often.
Once they are slightly softened, add plum tomatoes, chicken broth, white wine, and tiny pasta to the pan. Bring the entire mixture to a boil over high heat.
Now, lower the heat to a simmer and let the pasta get cooked.
As it gets tender, add baby spinach along with the cooked chicken.
Cook for two more minutes by stirring from time to time.
Nutrition Facts (Per Serving):
Carbohydrate – 10.3 gm.
Dietary fiber – 2 gm.
Protein – 32.1 gm.
Fat – 8.8 gm.
Vitamin A – 3294 IU
Vitamin C – 29 mg.
Folate – 93 mcg.
Sodium – 718 mg.
Potassium – 651 mg.
Calcium – 47 mg.
Magnesium – 46 mg.
Iron – 3 mg.
Sugar – 4 gm.
Calories – 256
9. Crunchy Granola Wedges
Apart from the addictive crunch, granola bars are famous for their health punch, too. This also contributes to its immune-boosting quality. You can even customize the seeds and fruits if you wish.
Cooking Time: 1 hour
Servings: 8
Ingredients:
Rolled oats – 1 cup
Wheat flakes – 1 cup
Sunflower seeds – 1 cup
Dried cranberries – 1 cup
Honey – (1/2) cup
Salt – 1 pinch
Instructions:
Start with preheating the oven to 400 degrees F.
Meanwhile, spray a 9-inch pie pan and a heat-resistant spatula with cooking spray and set them aside.
Arrange the rolled oats, wheat flakes, and sunflower seeds on a baking sheet and bake for 10 minutes. They should start browning and releasing fragrances.
Take honey in a large saucepan and cook it over medium-high heat for 2-4 minutes. Do not stir it during cooking.
Once the honey gets dark at the edges and large foamy bubbles develop, quickly transfer the toasted oat mixture.
Add dried cranberries and salt and combine nicely.
Now, pour the granola into the pie pan and press with the help of the spatula.
Allow it to cool for half an hour, then cut it into wedges.
Nutrition Facts (Per Serving):
Carbohydrate – 47.4 gm.
Dietary fiber – 4.9 gm.
Protein – 6.4 gm.
Fat – 9.1 gm.
Vitamin A – 1 IU
Folate – 38 mcg.
Sodium – 20 mg.
Potassium – 153 mg.
Calcium – 19 mg.
Magnesium – 22 mg.
Iron – 2 mg.
Sugar – 28 gm.
Calories – 279
Also Read – Interesting Benefits of Barley for Health, Skin, and Hair
10. Stir-fried noodles with Green Tea
The antioxidant properties of green tea make this stir-fried noodles recipe perfect for increasing our body’s immunity. Other ingredients used are also quite stimulating for our general well-being.
Cooking Time: 30 minutes
Servings: 4
Ingredients:
Whole-wheat noodles – 8 ounces
Flavored baked tofu – 8 ounces (cut into thin, even strips)
Green tea leaves – 1 teaspoon
Red bell pepper – 1 small (chopped into thin strips)
Yellow bell pepper – 1 small (chopped into thin strips)
Scallions – 4 (cut into 2-inch pieces)
Ginger – 2 teaspoons (minced)
Garlic – 2 cloves (minced)
Ground pepper – (1/4) teaspoon
Rice vinegar – 2 tablespoons
Soy sauce – 2 tablespoons (reduced-sodium)
Toasted sesame oil – 1 teaspoon
Canola oil – 2 tablespoons
Instructions:
Cook the whole-wheat noodles in boiling water as per the directions given on the package. Make sure that you drain and rinse them under cold running water to prevent stickiness.
Heat canola oil in a wok over medium heat while swirling it for a nice coating.
Add ginger, garlic, and green tea leaves to the wok and stir for 30 seconds.
Once fragrant, add baked tofu and stir for a couple of minutes.
Put the NPutred and yellow bell peppers in the wok and cook for 2 minutes.
AAddcooked noodles, scallions, rice vinegar, and soy sauce. As the bell peppers soften, Cook for 2 minutes and occasionally stir to ensure even cooking.
Toss in the toasted sesame oil and pepper. Combine well and cook for 5 minutes before turning the heat off.
Nutrition Facts (Per Serving):
Carbohydrate – 47 gm.
Dietary fiber – 5.2 gm.
Protein – 22.4 gm.
Fat – 15.9 gm.
Vitamin A – 2019 IU
Vitamin C – 61 mg.
Folate – 23 mcg.
Sodium – 593 mg.
Potassium – 263 mg.
calcium 73mg
Magnesium – 49 mg.
Iron – 4 mg.
Sugar – 3 g.
Calories – 421
11. Citrus Berry Smoothie
Both berries and citrus fruits are healthful sources of potent antioxidants that combat free radicals in our bodies to prevent oxidative damage and increase immunity. So, drink this meal-in-a-glass daily.
Cooking Time: 5 minutes
Servings: 1
Ingredients:
Fresh berries of your choice – 1(1/4) cup
Orange juice – (1/2) cup
Non-fat dry milk – 2 tablespoons
Low-fat yogurt – (3/4) cup
Honey – 1 tablespoon
Toasted wheat germ – 1 tablespoon
Vanilla extract – (1/2) teaspoon
Instructions:
Place all ingredients in a blender and blend well.
Once the mixture turns smooth and creamy, please keep it in the refrigerator and serve it chilled.
Nutrition Facts (Per Serving):
Carbohydrate – 70.4 gm.
Dietary fiber – 5.3 gm.
Protein – 16.9 gm.
Fat – 4.5 gm.
Vitamin A – 605 IU
Vitamin C – 135 mg.
Folate – 117 mcg.
Sodium – 180 mg.
Calcium – 482 mg.
Magnesium – 97 mg.
Iron – 2 mg.
Sugar – 59 gm.
Calories – 376
12. Black Bean Quesadillas
Quesadillas will surely win your heart, especially if you are health-conscious but have a time crunch. They offer lovely immune-boosting benefits along with plenty of proteins and fibers.
Cooking Time: 15 minutes
Servings: 4
Ingredients:
Black beans – 15 ounces (rinsed well)
Ripe avocado – 1 (diced)
Monterey Jack cheese – (1/2) cup (shredded)
Freshly prepared salsa – (1/2) cup
Whole-wheat tortillas – 4 wraps (8 inches each)
Canola oil – 2 teaspoons
Instructions:
Take black beans and Monterey jack cheese in a bowl. Add half of the salsa and blend well to make the filling.
Place one tortilla wrap on a plate, spread a small portion of the filling on half of the wrap, and fold it in half while flattening it with your hand by pressing gently.
Prepare the rest of the quesadillas one by one in this way.
Heat canola oil over medium heat and cook one side of a quesadilla for 2 minutes.
Once it becomes golden brown, turn it carefully and cook the other side.
Cook all quesadillas this way, one by one. But do not cook more than two at a time.
Serve them with avocado and salsa, or cover them with foil to keep warm.
Nutrition Facts (Per Serving):
Carbohydrate – 45.1 gm.
Dietary fiber – 10.2 gm.
Protein – 13.2 gm.
Fat – 16.3 gm.
Vitamin A – 182 IU
Folate – 89 mcg.
Sodium – 608 mg.
Potassium – 486 mg.
Calcium – 241 mg.
Magnesium – 18 mg.
Sugar – 6 gm.
Calories – 375
13. Ginger Baked Apples with Oats & Pecans
Combining ingredients like apple, oats, and pecan makes this baked dessert a superfood. It delivers essential vitamins and minerals to the body that significantly amp up the immune system.
Cooking Time: 50 minutes
Servings: 4
Ingredients:
Apples – 4 large (McIntosh, Cortland, or Empire is preferred)
Rolled oats – (1/3) cups
Pecans – (1/4) cup (roughly chopped)
Apple cider vinegar – (1/4) cup + (1/2) cup
Light brown sugar – (1/3) cup
Crystallized ginger – 1 tablespoon (finely chopped)
Instructions:
Start with preheating the oven to 375 degrees F.
Prepare the apples by discarding their stems and core while keeping the bottoms intact.
Blend all other ingredients in a bowl to make the filling.
Now, fill the apples with it by using two tablespoons for each.
Arrange the filled apples in a baking dish and pour the rest of the apple cider vinegar around them.
Cover the baking dish with a foil and bake the apples for 20 minutes.
Once they turn tender, remove the foil and bake again for 10 to 15 minutes. This will make the apples very soft without causing deformation.
Set it aside for 5 minutes to cool down.
Nutrition Facts (Per Serving):
Carbohydrate – 52.2 gm.
Dietary fiber – 4.9 gm.
Protein – 2.2 gm.
Fat – 5.6 gm.
Vitamin A – 132 IU
vitamin C – 8 mg.
Sodium – 8 mg.
Potassium – 212 mg.
Calcium – 36 mg.
Magnesium – 17 mg.
Sugar – 40 gm.
Calories – 253
14. Porridge with Blueberry Compote
This compote-topped porridge has nutritious ingredients like oats, blueberries, etc., and can keep us healthy. The probiotic-rich Greek yogurt also enhances the immune system’s function.
Cooking Time: 10 minutes
Servings: 2
Ingredients:
Porridge oats – 6 tablespoons
No-fat Greek yogurt – 100 ml.
Frozen blueberries – 175 gm.
Honey – 1 teaspoon
Water – 400 ml. + 1 tablespoon
Instructions:
Take water in a non-stick pan and add the oats to it. Cook it over medium heat and stir occasionally.
After 2 minutes, please turn off the heat and add one-third of the Greek yogurt as it thickens.
Pour a tablespoon of water into the pan and place the frozen blueberries and honey. Thaw them until they become tender yet firm.
Transfer the cooked porridge to a bowl, top it with the rest of the yogurt and the thawed blueberries, and serve.
Nutrition Facts (Per Serving):
Carbohydrate – 35 gm.
Dietary fibre – 7 gm.
Protein – 13 gm.
Fat – 4 gm.
Sugar – 9 gm.
Salt – 0.05 gm.
Calories – 214
15. Quinoa Salad with Citrus Dressing
This superfood salad combines nutrient-rich vegetables, fruits, seeds, and herbs to promote overall health by improving immunity. Please do not skip the citrus dressing, as it further scales up the process.
Cooking Time: 30 minutes
Servings: 6
Ingredients:
Cooked quinoa – 250 gm.
Frozen soya bean – 175 gm.
Sprouting purple broccoli – 250 gm. (cut into small chunks)
Baby spinach – 100 gm.
Ripe avocado – 2 medium-sized (diced)
Toasted pumpkin seeds – 100 gm.
Pomegranate seeds – 100 gm.
A mixture of soft herbs (chopped)
White wine vinegar – 1 tablespoon
Extra virgin rapeseed oil – 2 tablespoons
Lemon juice – 2 tablespoons
Orange juice – 4 tablespoons
Dijon mustard – 2 tablespoons
Water as required
Instructions:
Boil the sprouting purple broccoli for 2 minutes in a saucepan filled with water.
Add the frozen soya beans and boil for two more minutes to cook the broccoli thoroughly.
Please turn off the heat, drain the vegetables, and transfer them quickly to a bowl filled with ice-cold water. This will cool them down and retain their color and crunch.
Drain them again after a few minutes and set aside.
Take white wine vinegar, lemon juice, orange juice, extra virgin rapeseed oil, and Dijon mustard in a large bowl and whisk them together to prepare the dressing.
Add quinoa, baby spinach, avocado, chopped herbs, and half the pumpkin and pomegranate seeds.
Also, add the boiled broccoli and soya beans to the bowl.
Toss everything together gently.
Sprinkle the remaining seeds over the salad and serve.
Nutrition Facts (Per Serving):
Carbohydrate – 22 gm.
Dietary fiber – 8 gm.
Protein – 13 gm.
Fat – 23 gm.
Sugar – 6 gm.
Salt – 0.9 gm.
Calories – 349
