Nutritional Facts of Aloo Matar, Aloo Matar Sabzi

This calorie page has been viewed 2121 times Last Updated : Sep 23,2019



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Punjabi Subzis
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Dinner
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Indian Party
Aloo Matar, Aloo Matar Sabzi

How many calories does one serving of Aloo Matar have?

One serving of Aloo Matar gives 155 calories. Out of which carbohydrates comprise 71 calories, proteins account for 15 calories and remaining calories come from fat which is 69 calories.  One serving of Aloo Matar provides about 8 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Aloo Matar recipe. Aloo matar is one of the most popular North Indian Sabzis , loved by Indians across the globe. This Punjabi style aloo matar sabzi is made of aloo, matar and onions cooked in Indian aromatic spices.At home, we eat this aloo matar sabzi with plain roti. At times my kids love this aloo matar sukhi sabzi just with plain bread which just soaks up the masala of this sabzi.This dry aloo matar sabzi is mildly spiced and has a nice gravy of tomatoes, onions, ginger, garlic and green chilli paste.Our recipe ofpunjabi aloo matar as few ingredients to use which are always available in the Indian kitchen. The recipe of aloo mattar ki sabji is easy to make and even a beginner will be able to follow this recipe. Since the spice levels are low in aloo matar, this recipe is perfect for kids. This aloo matar sabzi can be made without onion and garlic and just skip it in the method if you wish.

Is Aloo Matar healthy?

No, this is not healthy. Let's see why.

Let's understand the Ingredients.

What's good.

1. Green Peas : Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Legumes like green peas, cow peas, mung, chick peas and kidney beans have a cholesterol lowering effect. Green Peas are rich in Vitamin K which aids in bone metabolism. Green peas have a Glycemic Index (GI) rank of 22 which is low and good for diabetics.  Is green peas good for diabetics and see full benefits of green peas

2. Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

3. Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.   

4. Coriander (kothmir, dhania) : The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

What's the problem?

1. Potatoes (Aloo) : Potatoes being high in simple carbohydrates will lead to weight gain and are not good for people with diabetes, heart problem and obesity. Potatoes are recommended for malnourished children and people with low weight. See full details on why potatoes are bad for you

2. Vegetable Oils : To some vegetable oil is only soyabean oil, while some promote it as a mix of oils like soyabean, canola, sunflower, corn and other omega-6 rich oils. These are often cheaper options than many oils, but they are highly processed oils. They are undoubtedly not to be reached out for, whether you are looking for salad dressings, sautéing or cooking.  The 5 best oils used in cooking are olive oil (low temperature short time cooking), avocado oilcanola oilcoconut oil and peanut oil. You must read the super article to find the facts of  which oil is the healthiest avoid vegetable oil

Can diabetics, heart patients and over weight individuals have Aloo Matar?

No, this recipe is not good for diabetics, heart and weight loss. Potatoes being high in simple carbohydrates will lead to weight gain and are not good for people with diabetes, heart problem and obesity.

What is a healthier sabzi  option ?

Here are some very healthy sabzis like dahi bhindi ki sabzi recipechana palakmushroom mutter masalamooli ki sabzi recipebhindi masala recipe

Mushroom Mutter Masala

Mushroom Mutter Masala

Can healthy individuals have Aloo Matar?

No. 

Aloo Matar is high in

1. Vitamin C :  Vitamin C is a great defence against coughs and colds.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 155 calories that come from Aloo Matar?

Walking (6 kmph) = 47 mins

Running (11 kmph) = 16 mins

Cycling (30 kmph) = 21 mins          

Swimming (2 kmph) = 27 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per per serving% Daily Values
Energy155 cal8%
Protein3.7 g7%
Carbohydrates17.7 g6%
Fiber4.4 g18%
Fat7.7 g12%
Cholesterol0 mg0%
VITAMINS
Vitamin A241.9 mcg5%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.7 mg6%
Vitamin C22.5 mg56%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)22.4 mcg11%
MINERALS
Calcium41.6 mg7%
Iron1.1 mg5%
Magnesium30.8 mg9%
Phosphorus83.5 mg14%
Sodium12.6 mg1%
Potassium203.9 mg4%
Zinc0.3 mg3%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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