Nutritional Facts of Corn Palak ( Healthy Subzi)

This calorie page has been viewed 697 times Last Updated : Apr 17,2019

Leafy Vegetable Subzis
Low Cal Subzis
Corn Palak ( Healthy Subzi)



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

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. 

2. Milk and Low Fat Milk : 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones. The Calcium in Milk helps to protect your teeth against gum disease and keeps your jaw bone strong and healthy. Milk is low in carbs and therefore does not raise blood glucose levels. One cup of Milk gives 10 grams of carbs.  Low fat milk has lower fat and the same benefits of milk

3. Tomatoes : Tomato pulp is made from 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. 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 which 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

5. Sweet Corn : The pros. Sweet corn in a rich in fibre. The high vitamin B3 – 2.61 mg / cup is known to reduce cholesterol levels in body and in turn promote heart healthSweet corn is good for pregnancy as high folate content and antioxidants - lutein is good for the foetus.The cons. the glycemic index of sweet corn is said to be between 55 to 58 and hence not suited for diabetics. Read the article is sweet corn healthy?

Can diabetics, heart patients and over weight individuals have corn palak ?

No for diabetics. the glycemic index of sweet corn is said to be between 55 to 58 and hence not suited for diabetics. Yes for heart. The high vitamin B3 – 2.61 mg / cup in sweet corn  is known to reduce cholesterol levels in body and in turn promote heart health. No for weight loss due to high gi of corn.

Here are some very healthy sabzis for diabetics like dahi bhindi ki sabzi recipemooli ki sabzi recipebhindi masala recipe

Mooli ki Subzi

Mooli ki Subzi

Can healthy individuals have corn palak?




Value per per serving% Daily Values
Energy103 cal5%
Protein3.1 g6%
Carbohydrates14.8 g5%
Fiber2 g8%
Fat4 g6%
Cholesterol0 mg0%
Vitamin A1360.8 mcg28%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.4 mg3%
Vitamin C21.4 mg54%
Vitamin E0.4 mg3%
Folic Acid (Vitamin B9)41.1 mcg21%
Calcium90.3 mg15%
Iron1 mg5%
Magnesium31.1 mg9%
Phosphorus52.2 mg9%
Sodium31.2 mg2%
Potassium179.1 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.
Calories in other related recipes