Nutritional Facts of Aloo Palak

This calorie page has been viewed 3443 times Last Updated : Dec 17,2019



Aloo Palak

How many calories does one serving of Aloo Palak have?

One serving of Aloo Palak gives 203 calories. Out of which carbohydrates comprise 52 calories, proteins account for 10 calories and remaining calories come from fat which is 141 calories.  One serving of Aloo Palak provides about 10 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view. Aloo Palak recipe. Always a great hit, potatoes and spinach come together yet again, in a Punjabi version of Aloo Palak. Once you have peeled and chopped the cooked potatoes and chopped the washed spinach, this dish is a breeze to prepare as it simply makes use of readily available spice powders and everyday ingredients. Simple though it sounds, the apt combination of ingredients results in a true tongue-tickler! Enjoy it hot with your favourite Indian bread.

Is Aloo Palak healthy?

No, this is not healthy. Let's see why. Made from aloo, palak, spices and vegetable oil. 

Let's understand the Ingredients.

What's good.

1. Spinach (Palak) : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach is very rich in insoluble fibre, 25% having soluble fiber and 75% insoluble fiber.  Spinach is good for the heartdiabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

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 Palak?

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

Can healthy individuals have Aloo Palak?

Not suggested. Better to stay away from potatoes.

8 Pointers to get healthy on a Indian diet

1. Eat healthy and say yes to good home cooked food. Prefer whole grains like oatmeal, quinoa, buckwheat, barley and healthy flours like bajra flour, jowar flour, quinoa flour, wheat flour etc. rather than refined ones like maida. Have healthy Indian fats like ghee, coconut, coconut oil in your diet.

2. Opt out of junk food, packaged food, deep fried foods. Prefer steamed snacks and other non-fried snacks. Check out some Healthy Indian Snacks. Remember to eat small frequent meals through the day as that will keep you always full and prevent your blood sugar from dropping. By starving your body through some diet, will not help you one bit. In fact, dieting will make you binge on 2 to 3 meals which is not good. 

3. Have 4 to 5 servings of vegetables and 2 to 3 servings of fruit is a must. Follow the logic of a vegetable in each main meal of the day and a fruit in-between meals. Check out a few Healthy Indian Soups and Healthy Indian Salads  recipes using this food group.           

4. Cut down on sugar and salt in your diet and pick honey ( very small amounts) or dates to sweeten your food. Slowly cut the sugar habit as this is not going to happen over night. Sugar  is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Salt and blood pressure. Apart from stress and obesity, one of the main reasons for high blood pressure is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes. 

This is not true. Bajra and jowar are rich in potassium and critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include the basic bajra roti and jowar roti in your daily diet to have with Lower Blood Pressure Subzis Recipes

5. Befriend a few healthy seeds and nuts like chia seeds, flax seeds, sesame seeds, walnuts and almonds. 

6.  Sprouts are called ‘living food’. They are high is most nutrients and easy to digest as well. Let them feature in your meals at least thrice a week. Also Read : All Benefits about Sprouts

7.  Exercise 45 minutes every day. No excuse. You can walk fast, run, do weights, play your favourite sport or go to the gym.

8.  Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover.

Aloo Palak is high in

1. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

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

3. Magnesium : Magnesium is required for formation of bones and teeth. helps in the metabolism of calcium and potassium.

4.Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin. 

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 203 calories that come from Aloo Palak?

Walking (6 kmph) = 1hr 1 mins

Running (11 kmph) = 20 mins

Cycling (30 kmph) = 27 mins       

Swimming (2 kmph) = 35 mins

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

Click here to view Aloo Palak recipe
Value per per serving% Daily Values
Energy203 cal10%
Protein2.5 g5%
Carbohydrates13 g4%
Fiber3 g12%
Fat15.7 g24%
Cholesterol0 mg0%
VITAMINS
Vitamin A5205.2 mcg108%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)1 mg8%
Vitamin C33.3 mg83%
Vitamin E1.8 mg12%
Folic Acid (Vitamin B9)119.3 mcg60%
MINERALS
Calcium94.4 mg16%
Iron2.7 mg13%
Magnesium71.8 mg21%
Phosphorus37.4 mg6%
Sodium58.5 mg3%
Potassium300.4 mg6%
Zinc0.5 mg5%
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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