Nutritional Facts of Baked Palak Jowar Murukku

This calorie page has been viewed 233 times Last Updated : Jun 19,2019



CUISINE
South Indian Evening Snacks
CUISINE
Tamil Nadu Food
COURSE
Evening Tea Snacks
Baked Palak Jowar Murukku

How many calories does one serving of Baked Palak Jowar Murukku have?

One serving of Baked Palak Jowar Murukku gives 111 calories. Out of which carbohydrates comprise 84 calories, proteins account for 14 calories and remaining calories come from fat which is 16 calories.  One serving of Baked Palak Jowar Murukku provides about 6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Baked Palak Jowar Murukku recipeThe sight of delicious murukkus displayed in glass jars in every other teashop lets you know that you have arrived in Tamil Nadu! Murrukku is a crunchy jar snack with timeless appeal in South India, especially Tamil Nadu. Not only is it a part and parcel of all celebrations, it is also regularly stocked in most households and roadside eateries, to enjoy with steaming hot cups of filter coffee or ginger tea

 

Is Baked Palak Jowar Murukku healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

Jowar Flour Jowar is a complex carb and will be absorbed slowly in the blood stream and not cause a spike in insulin. Jowar and all Millets are rich in Potassium. Potassium is critical for those with High Blood Pressure as it lessens the impact of sodium. Hence a good safe food for diabetics but to be had in restricted quantity and safe  for those who want to live and eat healthy. Being high in Fibre, Jowar reduces bad cholesterol (LDL) and increases the effects of good cholesterol (HDL). See 17 benefits of jowar and why you should have it.

Whole Wheat flour : Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food.  Whole wheat flour is rich in Phosphorus which is a major mineral which works closely with calcium to build our bones. Vitamin B9 helps your body to produce and maintain new cells, especially increase red blood cells. See detailed 11 benefits of whole wheat flour and why it's good for you.

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. 

Butter : Butter contains 80% fats and it comprises of many types of fatty acids. Butter has short chain fatty acids and medium chain fatty acids which are broken down and absorbed into the body directly and go straight to the liver and get converted to fuel to be used by the muscles. Due to this anti-inflammatory effect, it is said to have a positive effect in treating Irritable Bowel Syndrome (IBS). Recent research shows that small amounts of butter has positive effects on heart health. So diabetics too can have small quantity of butter and balance it with other types of fats they consume. A tbsp. of butter fulfils 8% of your days requirement of vitamin A. This Vitamin A is a powerful antioxidant which is essential for glowing skin health and immune function. We suggest you read about butter the super food

Can diabetics, heart patients and over weight individuals have Baked palak jowar murukku  ?

Yes, this recipe is good for diabetics, heart and weight loss. Jowar a good safe food for diabetics but to be had in restricted quantity and safe  for those who want to live and eat healthy. Being high in Fibre, Jowar reduces bad cholesterol (LDL) and increases the effects of good cholesterol (HDL). Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food. Spinach is good for the heartdiabetics and eyes. Butter has short chain fatty acids and medium chain fatty acids which are broken down and absorbed into the body directly and go straight to the liver and get converted to fuel to be used by the muscles.


What we love is that the chakli is not deep fried and no plain flour used. Even better is that healthy butter is used.

Can healthy individuals have Baked palak jowar murukku ?

Yes.  

How to burn 111 calories that come from Baked Palak Jowar Murukku?

 

Walking (6 kmph) = 33 mins

Running (11 kmph) = 11 mins

Cycling (30 kmph) = 15 mins       

Swimming (2 kmph) = 19 mins

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

Value per per serving% Daily Values
Energy111 cal6%
Protein3.4 g6%
Carbohydrates20.9 g7%
Fiber3.4 g14%
Fat1.8 g3%
Cholesterol3.8 mg1%
VITAMINS
Vitamin A528.5 mcg11%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.1 mg9%
Vitamin C2.4 mg6%
Vitamin E0.3 mg2%
Folic Acid (Vitamin B9)18.7 mcg9%
MINERALS
Calcium19.3 mg3%
Iron1.5 mg7%
Magnesium47.8 mg14%
Phosphorus87 mg14%
Sodium21.5 mg1%
Potassium85.1 mg2%
Zinc0.6 mg6%
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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