Nutritional Facts of Khandvi ( Besan Gujarati Khandvi)

This calorie page has been viewed 6906 times Last Updated : Dec 24,2018



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Khandvi ( Besan Gujarati Khandvi)

How many calories does one serving of Khandvi have?

One serving of Khandvi gives 282 calories. Out of which carbohydrates comprise 109 calories, proteins account for 43 calories and remaining calories come from fat which is 120 calories.  One serving of Khandvi provides about 14 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Is Khandvi healthy?

Yes, its healthy. Made from besan, curd, oil, Indian spices and garnished with coconut and coriander.

Let's understand the ingredients. 

Besan : Besan has more good fat than whole wheat flour and also more protein content. Rich in complex carbohydrates and with a low glycemic index, besan is good for diabetics too. See detailed benefits of besan and why it's good for you. 

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. 

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.  

Can diabetics, heart patients and over weight individuals have Khandvi?

Yes, but only 2 to 3 pieces as this recipe is high in carbs. You need to balance out the remainder of your meal with low carb recipes.

Can healthy individuals have Khandvi?

Yes, they can. Besan is a complex carb with a low GI. 

Khandvi is good for

1. Healthy Lifestyle
2. Pregnancy
3. Diabetics (few pieces)
4. Heart Patients
5. Weight Gain
6. Kids
7. Vegetarians

Khandvi is high in

1. Protein : Protein is required for the managing the wear and tear of all cells of the body. 
2. Phosphorous Phosphorous works closely with calcium to build bones. 
3. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 
4. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.
5. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.
6. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.
 
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 282 calories that come from one serving of Khandvi?

Walking (6 kmph) = 1 hr 25 mins

Running (11 kmph) = 28 mins

Cycling (30 kmph) = 38 mins       

Swimming (2 kmph) = 48 mins

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

.

Value per per serving% Daily Values
Energy282 cal14%
Protein10.8 g20%
Carbohydrates27.3 g9%
Fiber6.4 g26%
Fat13.3 g20%
Cholesterol8 mg2%
VITAMINS
Vitamin A200.7 mcg4%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.1 mg9%
Vitamin C1.4 mg4%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)64 mcg32%
MINERALS
Calcium133.7 mg22%
Iron2.3 mg11%
Magnesium64.8 mg19%
Phosphorus203.7 mg34%
Sodium39.6 mg2%
Potassium345.9 mg7%
Zinc0.8 mg8%
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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