Nutritional Facts of Malabari Curry, South Indian Vegetable Curry

This calorie page has been viewed 1425 times Last Updated : Jan 24,2019

Malabari Curry, South Indian Vegetable Curry

How many calories does one serving of Malabari Curry have?

One serving of Malabari Curry gives 170 calories. Out of which carbohydrates comprise 34 calories, proteins account for 7 calories and remaining calories come from fat which is 130 calories.  One serving of Malabari Curry provides about 8 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Malabari CurryMalabari Curry is a mouth-watering South Indian vegetable curry with a tongue-tickling paste of of coconut and spices gives it its rich taste and luscious mouth-feel.

Is Malabari Curry healthy?

Yes, but with a little modification. Made from french beans, cauliflower, carrots, potatoes, coconut, onions, tomatoes and spices. 

Let's understand the Ingredients.

What's good.

Carrots : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include in your daily diet.

Cauliflower : Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels. One cup Cauliflower provides you 100% off your daily recommended allowance of Vitamin C. Rich in Antioxidant. Being rich in Indoles, Cauliflower and other Cruciferous Vegetables like broccolikaleradishbrussel sproutsred cabbage)  maintain Estrogen balances which is crucial for women. Read here for detailed benefits of cauliflower

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.  

Onions : Yes, its a great antioxidant. The phytochemical present in onions along with their Vitamin C help boost your immunity. The chromium in onions help regulate your blood pressure. The sulphur in the onion which brings you tears is actually good for your eyes. Raw onions keep your heart healthy and see here for total benefits of onions

What's the problem?

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.  

Can diabetics, heart patients and over weight individuals have Malabari Curry ?

Yes, but drop the usage of potatoes in the recipe. 


Can healthy individuals have Malabari Curry?

Yes, but reduce or remove the potatoes. 

Malabari Curry is high in

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

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 170 calories that come from Malabari Curry?

Walking (6 kmph) = 51 mins

Running (11 kmph) = 17 mins

Cycling (30 kmph) = 23 mins       

Swimming (2 kmph) = 29 mins

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

Value per per serving% Daily Values
Energy170 cal8%
Protein1.7 g3%
Carbohydrates8.4 g3%
Fiber3.6 g14%
Fat14.4 g22%
Cholesterol0 mg0%
Vitamin A261.1 mcg5%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.5 mg4%
Vitamin C17 mg42%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)20.7 mcg10%
Calcium35.4 mg6%
Iron0.8 mg4%
Magnesium19.3 mg6%
Phosphorus89.9 mg15%
Sodium13.6 mg1%
Potassium168.3 mg4%
Zinc0.4 mg4%
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