Nutritional Facts of Palak Kadhi

This calorie page has been viewed 1410 times Last Updated : Mar 12,2019

Punjabi Dals / Kadhis
Low Calorie Dals, Low Calorie Kadhis
Palak Kadhi

How many calories does 1 serving of Palak Kadhi have?

One serving of Palak Kadhi gives 61 calories. Out of which carbohydrates comprise 40 calories, proteins account for 14 calories and remaining calories come from fat which is 6 calories.  One serving of Palak Kadhi provides about 3 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Palak Kadhi recipe.

Is Palak Kadhi healthy?

Yes, palak kadhi is healthy for most but see our comments below. This is a popular kadhi which most of us have eaten it at some point. Made of besan, low fat curds, spinach, little sugar and Indian spices.

Let's understand the ingredients.

What's good in palak kadhi.

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. 

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 heart, diabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

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

Yes, this recipe is very healthy but the sugar must be removed from the recipe. Diabetics and heart patients can enjoy this. 

Can healthy individuals have palak kadhi?

Yes, all ingredients in this recipe are healthy except for a little sugar used.  Please have this Indian dal on a weekly basis. We love giving and making healthy recipes at tarla dalal.

What to have with palak kadhi?

Always confusing what to pair with a healthy dal. Rice or not. Our call is to look for healthy options. If you are having rice, we say take a very small amount of rice and loads of dal. Rice is high in carbs so watch it. 

We highly recommend having a bajra roti, jowar roti and whole wheat roti to make a healthy combination. Note that when you combine any dal with any cereal ( bajra, jowar, ragi, whole wheat ) then the protein quality is enhanced.

Bajra Roti
Bajra Roti

Palak kadhi is good for

1. Weight Gain (drop the sugar)

2. Diabetics (drop the sugar)

3. Heart Patients (drop the sugar)

4. Healthy Lifestyle

Palak Kadhi is high in

1. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

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

3. Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin. 

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 61 calories that come from Palak Kadhi?

Walking (6 kmph) = 18 mins

Running (11 kmph) = 6 mins

Cycling (30 kmph) = 8 mins       

Swimming (2 kmph) = 10 mins

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

Click here to view Palak Kadhi recipe
Value per per serving% Daily Values
Energy61 cal3%
Protein3.6 g7%
Carbohydrates9.9 g3%
Fiber2 g8%
Fat0.7 g1%
Cholesterol0.1 mg0%
Vitamin A2003 mcg42%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.3 mg3%
Vitamin C9.6 mg24%
Vitamin E0.7 mg5%
Folic Acid (Vitamin B9)52.9 mcg26%
Calcium95.3 mg16%
Iron1.3 mg6%
Magnesium37.8 mg11%
Phosphorus42.3 mg7%
Sodium44.4 mg2%
Potassium124.6 mg3%
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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