Nutritional Facts of Pumpkin and Chawli Errissery, Low Salt Recipe

This calorie page has been viewed 618 times Last Updated : Feb 02,2019

Pumpkin and Chawli Errissery, Low Salt Recipe

How many calories does one serving of Pumpkin and Chawli Errissery have?

One serving of Pumpkin and Chawli Errissery gives 164 calories. Out of which carbohydrates comprise 102 calories, proteins account for 42 calories and remaining calories come from fat which is 19 calories.  One serving of Pumpkin and Chawli Errissery provides about 8 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Pumpkin and Chawli Errissery recipe.


Is Pumpkin and Chawli Errissery healthy?


Pumpkin and Chawli Errissery is high in

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

2. Magnesium : Magnesium is required for formation of bones and teeth. helps in        the metabolism of calcium and potassium.

3. Phosphorous Phosphorous works closely with calcium to build bones. 

4. Zinc : Zinc  is involved in collagen synthesis and this helps repair skin and helps      build immunity. 

5. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism,            prevents heart diseases and helps produce red blood cells. 

6. 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.

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 164 calories that come from Pumpkin and Chawli Errissery?

Walking (6 kmph) = 49 mins

Running (11 kmph) = 16 mins

Cycling (30 kmph) = 22 mins       

Swimming (2 kmph) = 28 mins

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


Value per per serving% Daily Values
Energy164 cal8%
Protein10.6 g19%
Carbohydrates25.5 g8%
Fiber6.8 g27%
Fat2.1 g3%
Cholesterol0 mg0%
Vitamin A48.2 mcg1%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.8 mg7%
Vitamin C2.4 mg6%
Vitamin E0.6 mg4%
Folic Acid (Vitamin B9)61.2 mcg31%
Calcium41.7 mg7%
Iron3.8 mg18%
Magnesium107.3 mg31%
Phosphorus188.1 mg31%
Sodium142.1 mg7%
Potassium545.2 mg12%
Zinc2.1 mg21%
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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