Nutritional Facts of Coconut Pachadi / Coconut Raita

This calorie page has been viewed 485 times Last Updated : Mar 12,2019



CUISINE
Orissa
CUISINE
South Indian Pachadi, Raita
COURSE
Dinner
Coconut Pachadi / Coconut Raita

How many calories does one serving of Coconut Pachadi have?

One serving of Coconut Pachadi gives 162 calories. Out of which carbohydrates comprise 19 calories, proteins account for 12 calories and remaining calories come from fat which is 121 calories.  One serving of Coconut Pachadi provides about 8 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Coconut Pachadi recipeMade by combining thick curds with veggies or other ingredients, the highlight of any pachadi is the traditional tempering, which adds an irresistible aroma to the simple dish, making it irresistible. Here is a delectable pachadi made of coconut and curds, perked up with ginger and green chillies.

Is Coconut Pachadi healthy?

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

Let's understand the Ingredients.

What's good.

1. Coconut : The fresh coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss. The high fibre content 13.6 gm (45.3% of RDA) along with high lauric acid content of coconut improves cholesterol levels in the body. Improving the action of insulin secretion and lowering the raised blood sugar levels is yet another benefit of coconut for Diabetics. See here for 10 amazing benefits of coconut.  

2. Coconut Oil : Coconut oil is a medium chain triglycerides (MCT’s).  Unlike other fats, they go directly from the gut to the liver. From here, they are then used as a source of energy or converted into ketones. As the calories in MCT’s are used straight away, they are less likely to be stored as fats in the body. MCT's have shown to improve your brain and memory function, they also give a boost to your energy levels and improve your endurance.  The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol, maintaining normal blood pressure and good for diabetics. See detailed benefits of coconut oil

3. Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice.They help in weight reduction, good for your heart and build immunity. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet.

Can diabetics, heart patients and over weight individuals have Coconut Pachadi  ?

Yes, BUT in limited quantity and make the following changes. Use low fat curds and reduce the coconut oil by half. Note that all ingredients are healthy but we need to check the fat levels. The high fibre content in coconut 13.6 gm (45.3% of RDA) along with high lauric acid content of coconut improves cholesterol levels in the body. The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol, maintaining normal blood pressure and good for diabetics.

Can healthy individuals have Coconut Pachadi ?

Yes, this is healthy. 

How to burn 162 calories that come from Coconut Pachadi?

Walking (6 kmph) = 49 mins

Running (11 kmph) = 16 mins

Cycling (30 kmph) = 22 mins       

Swimming (2 kmph) = 28 mins

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

Value per per serving% Daily Values
Energy162 cal8%
Protein2.9 g5%
Carbohydrates4.7 g2%
Fiber2.3 g9%
Fat13.5 g20%
Cholesterol8 mg2%
VITAMINS
Vitamin A110 mcg2%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.2 mg2%
Vitamin C1.1 mg3%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)4.9 mcg2%
MINERALS
Calcium106.7 mg18%
Iron0.4 mg2%
Magnesium14.8 mg4%
Phosphorus105 mg18%
Sodium12.8 mg1%
Potassium104.3 mg2%
Zinc0.2 mg2%
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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