How many calories does one Baked Katori Chaat have?
One Baked Katori Chaat (30 grams) gives 64 calories. Out of which carbohydrates comprise 49 calories, proteins account for 11 calories and remaining calories come from fat which is 6 calories. One Baked Katori Chaat provides about 3.2 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.
Baked Katori Chaat recipe makes 12 pieces. Serves 4, 3 pieces of 20 grams each)
64 calories for 1 piece of Baked Katori Chaat, Cholesterol 0 mg, Carbohydrates 12.2g, Protein 2.7g, Fat 0.7g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Baked Katori Chaat.
See baked katori chaat recipe | healthy tokri chaat | baked mini chaat cups |
Is Baked Katori Chaat healthy?
Yes. What we love of this recipe is that the tart is made from whole wheat flour instead of plain flour.
Yes, Baked Katori Chaat is healthy.
Let's understand the ingredients.
What's good ?
Whole Wheat flour (gehun ka atta) : Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food. Whole wheat flour is rich in Phosphorus which is a major mineral which works closely with calcium to build our bones. Vitamin B9 helps your body to produce and maintain new cells, especially increase red blood cells. See detailed 11 benefits of whole wheat flour and why it's good for you.
Safeed Vatana (Raw dried white peas) : Safed vatana not only contributes 9.9 gm of protein (from ¼ cup) but when paired with any grain (like jowar flour, bajra flour, buckwheat four or whole wheat flour) also forms a source of complete protein. Safeed Vatana is rich in fibre. A fit adult needs it to keep thier gut healthy, diabetics need it to control sugar levels while others may need to control their cholesterol levels or weight fibre helps. If you want to increase your haemoglobin levels and / or Red Blood Cell count along with preventing anaemia, add safed vatana to your list of healthy foods. See the complete benefits of safed vatana.
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 A, Vitamin C, Vitamin E, Vitamin K and B-complex. Sprouts are a good source of fibre , good for diabetic and heart friendly. See detailed health benefits of sprouts.
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 in Onions 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.
Tomatoes ( Cherry tomatoes, Yellow 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 woman'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.
Can diabetics, heart patients and over weight individuals have Baked Katori Chaat ?
Yes. Safed vatana not only contributes 9.9 gm of protein (from ¼ cup) but when paired with any grain (like jowar flour, bajra flour, buckwheat four or whole wheat flour) also forms a source of complete protein. Safeed Vatana is rich in fibre. A fit adult needs it to keep thier gut healthy, diabetics need it to control sugar levels while others may need to control their cholesterol levels or weight fibre helps.
Can healthy individuals have Baked Katori Chaat ?
Yes.
Baked Katori Chaat is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
3 pieces of Baked Katori Chaat make 1 serving.
Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 30% of RDA.
- Phosphorus : Phosphorus works closely with calcium to build bones. 30% of RDA.
- Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 24% of RDA.
- Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. % of RDA. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 21% of RDA.