Nutritional Facts of Usal

This calorie page has been viewed 910 times Last Updated : Mar 07,2019




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CUISINE
Maharashtrian Dal, Varan / Amti / Kalvan
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Maharashtrian Breakfast
Usal

How many calories does one serving of Usal have?

One serving of Usal gives 176 calories. Out of which carbohydrates comprise 75 calories, proteins account for 26 calories and remaining calories come from fat which is 75 calorie.  One serving of Usal provides about 9 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view serving of Usal recipe. A very popular Mahasrashtrain snack made with sprouts, tomaotes, corainder and onions. 

Is Usal healthy?

Yes, this is healthy.

Let's understand the Ingredients.

What's good.

1. Sprouts ( mixed sprouts) Sprouts contain enzymes that aid digestion and are alkaline in nature. Sprouting increases the availability of proteins. For example, on sprouting, the protein content of moong increases by 30%.  On sprouting, the seed becomes a veritable nutrient factory with a greater concentration of Vitamin AVitamin CVitamin EVitamin K and B-complex. Sprouts are a good source of fibre , good for diabetic and heart friendly. See detailed health benefits of sprouts

2. Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin which promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

3. Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.   

4. Coriander (kothmir, dhania) : The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and for diabetics. Read 9 benefits of coriander to understand details. 

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

Yes.Sprouts are a good source of fibre , good for diabetic and heart friendly. The quercetin in onions which promotes production of HDL (good cholesterol) and lowers total cholesterol in the body.

Can healthy individuals have Usal ?

Yes, sprouts are always healthy. 

Usal is high in

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

2. 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.

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

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 176 calories that come from one serving of Usal?

Walking (6 kmph)     =         53  mins
Running (11 kmph)     =          18  mins
Cycling (30 kmph)     =         23  mins
Swimming (2 kmph)     =         30  mins
   
   

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

Click here to view Usal recipe
Value per per serving% Daily Values
Energy176 cal9%
Protein6.4 g12%
Carbohydrates18.8 g6%
Fiber5 g20%
Fat8.4 g13%
Cholesterol0 mg0%
VITAMINS
Vitamin A268 mcg6%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.7 mg6%
Vitamin C9.6 mg24%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)28.2 mcg14%
MINERALS
Calcium64.2 mg11%
Iron1.9 mg9%
Magnesium51.2 mg15%
Phosphorus95.1 mg16%
Sodium11.4 mg1%
Potassium235.4 mg5%
Zinc0.6 mg6%
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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