Nutritional Facts of Zunka

This calorie page has been viewed 4345 times Last Updated : Dec 23,2018

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How many calories does one serving of Zunka have?

One serving of Zunka gives 272 calories. Out of which carbohydrates comprise 114 calories, proteins account for 36 calories and remaining calories come from fat which is 122 calories.  One serving of Zunka provides about 14 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Is Zunka healthy?

Yes and No, depends who's eating this. Need to make small changes. Made from besan, onions, coriander, oil and Indian spices. 

Let's understand the ingredients.

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. 

Onions : Yes, its a great Anti Oxidant. 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
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 RBC in our blood. Good for reducing cholesterol and for diabetics. Read 9 benefits of coriander to understand details. 

Is Zunka safe for diabetics, heart and overweight individuals?

No, but you can make a minor change and HAVE Zunka. Cut the oil used in the recipe by half and you can have this.

Is Zunka safe for healthy individuals?

Yes, this is safe for all to eat. This is a filling vegetable.

What to have Zunka with? 

Zunka is traditionally eaten with chawal bhakri which is not healthy due to high degree of rice. Pair it with a whole wheat roti to make a healthy combination.


Zunka is good for

1. Healthy Lifestyle
2. Healthy weight gain
3. Diabetics ( cut oil)
4. Cardiac patients (cut oil)
5. Kids
6. Pregnancy

Zunka 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. Phosphorous Phosphorous works closely with calcium to build bones. 
4. 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.
5. 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 272 calories that come from one serving of Zunka?

Walking (6 kmph) = 1 hr 22 mins

Running (11 kmph) = 27 mins

Cycling (30 kmph) = 36 mins       

Swimming (2 kmph) = 47 mins

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


Value per per serving% Daily Values
Energy272 cal14%
Protein9 g16%
Carbohydrates28.4 g9%
Fiber6.6 g26%
Fat13.6 g21%
Cholesterol0 mg0%
Vitamin A361.9 mcg8%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.1 mg9%
Vitamin C8.1 mg20%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)64.3 mcg32%
Calcium44 mg7%
Iron2.4 mg11%
Magnesium59.4 mg17%
Phosphorus154.3 mg26%
Sodium33.1 mg2%
Potassium344.8 mg7%
Zinc0.8 mg8%
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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