Nutritional Facts of Palak, Methi and Corn Subzi

This calorie page has been viewed 349 times Last Updated : Apr 15,2019



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Punjabi Subzis
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Palak, Methi and Corn Subzi

How many calories does one serving of Palak, Methi and Corn Subzi have?

One serving of Palak, Methi and Corn Subzi gives 119 calories. Out of which carbohydrates comprise 42 calories, proteins account for 14 calories and remaining calories come from fat which is 60 calories.  One serving of Palak, Methi and Corn Subzi provides about 6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Palak, Methi and Corn SubziThis Palak, Methi and Corn Subzi is loaded with ingredients that can give you these essential nutrients. Not only that, the fenugreek, spinach and curds also contribute their distinctive flavour to this corn subzi, making it a lip-smacking dish that you will thoroughly relish.

Is Palak, Methi and Corn Subzi healthy?

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

Let's understand the Ingredients.

What's good.

1. 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?

2. 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. 

3. Methi (fenugreek leaves) : Methi leaves are low in caloriepowerful antioxidant and cures mouth ulcers. Fenugreek leaves help in improving glucose and insulin responses, hence good for diabetics. The levels of cholesterol also reduced with intakes of fenugreek leaves. Rich in Vitamin K which is good for bone metabolism. See all benefits of methi leaves here. 

4. 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 Palak, Methi and Corn Subzi  ?

No for diabetics as the glycemic index of sweet corn is said to be between 55 to 58 and hence not suited for diabetics. Use low fat paneer, low fat curds and then yes for heart and weight loss. The high vitamin B3 – 2.61 mg / cup is known to reduce cholesterol levels in body and in turn promote heart health.

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

Bhindi Masala

Bhindi Masala

Can healthy individuals have Palak, Methi and Corn Subzi  ?

Yes. 

Palak, Methi and Corn Subzi  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. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

4. 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 119 calories that come from Palak, Methi and Corn Subzi?

Walking (6 kmph) = 36 mins

Running (11 kmph) = 12 mins

Cycling (30 kmph) = 16 mins       

Swimming (2 kmph) = 20 mins

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

Value per per serving% Daily Values
Energy119 cal6%
Protein3.5 g6%
Carbohydrates10.6 g4%
Fiber2 g8%
Fat6.7 g10%
Cholesterol4 mg1%
VITAMINS
Vitamin A2531.3 mcg53%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)0.4 mg3%
Vitamin C18.1 mg45%
Vitamin E0.9 mg6%
Folic Acid (Vitamin B9)60.9 mcg30%
MINERALS
Calcium125.3 mg21%
Iron1.6 mg8%
Magnesium50.3 mg14%
Phosphorus75.8 mg13%
Sodium34.9 mg2%
Potassium191.3 mg4%
Zinc0.5 mg5%
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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