Nutritional Facts of Baingan Bharta ( Swadisht Subzian Recipe), Calories in Baingan Bharta ( Swadisht Subzian Recipe)

by Tarla Dalal
This calorie page has been viewed 795 times

Occasion & Party
Indian Party

Equipment
Non-stick Pan

How many calories does one serving of Baingan Barta have?

One  serving of Baingan Bharta gives 112 calories. Out of which carbohydrates comprise 24 calories, proteins account for 5 calories and remaining calories come from fat which is 83 calories.  One  serving of Baingan Bharta provides about 6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to veiw Baingan Bharta recipe. Roasted, peeled and mashed, the brinjals transform into an aromatic ingredient perfect to create this traditional Punjabi subzi. Cooked along with tangy tomatoes and pungent ingredients like onions, ginger and green chillies, Baingan Bharta is an accompaniment that goes equally well with rotis and rice, making you have much more of the main course! Take care to cook the brinjals well till the skin chars and starts curling, ready to be peeled.

Is Baingan Bharta healthy?

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

Let's understand the Ingredients.

What's good.

Brinjal (baingan, eggplant) : Foods like Brinjal have a low glycemic index and good for weight loss. Brinjals are a very good source of fibre. It also prevents blood glucose from shooting up and is good for diabetics. Brinjals are rich in folate, which is required for producing Red Blood Cells (RBC’s) and also helps to prevent anaemia. See all the 7 amazing benefits of baingan.

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.

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.   

Ghee : Other than calories and fats, the only nutrients that ghee is rich in are the vitamins – all of which are fat-soluble. All the 3 vitamins (Vitamin AVitamin E and Vitamin K) are antioxidants which have a role in removing free radicals from the body and protecting our cell as well as help in maintaining skin health and glow. Ghee is an excellent, high-quality selection medium of cooking because of its high smoke point. As compared to most oils and butter, ghee can handle a smoke point of 230°C, 450°F, thus its less prone to oxidant and destruction of nutrients. Yes, ghee does contain cholesterol, but some amount of cholesterol is needed by the body. Cholesterol has some functions to play too. It is necessary for hormone production, brain function, cell health and lubricating the joints. It is, in reality, a high quality fat for the body and brain. Ghee is loaded with fats but that’s medium chain fatty acids (MCT) which aid in weight loss. Ghee is healthy for daibetics in small amounts and you need to check your fat intake at the same time. Learn to easily make your ghee at home which is free of preservatives. See benefits of ghee

Can diabetics, heart patients and over weight individuals have Baingan Barta ?

Yes, this recipe is good for diabetics, heart and weight loss. Foods like Brinjal have a low glycemic index and good for weight loss. Brinjals are a very good source of fibre. It also prevents blood glucose from shooting up and is good for diabetics. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Yes, ghee does contain cholesterol, but some amount of cholesterol is needed by the body. Cholesterol has some functions to play too. It is necessary for hormone production, brain function, cell health and lubricating the joints.

What is a healthy accompaniment to Baingan Barta 

We suggest a bajra roti, jowar rotiradish nachni roti recipe , basic ragi roti recipe, and whole wheat roti to make a healthy combination.

Bajra Roti

Bajra Roti

Can healthy individuals have Baingan Barta ?

Yes, this is very healthy.

Baingan Barta is high in

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

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 112 calories that come from one serving of Baingan Barta?

Walking (6 kmph)     =         34  mins
Running (11 kmph)     =          11  mins
Cycling (30 kmph)     =         15  mins
Swimming (2 kmph)     =         19  mins

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

Value per serving% Daily Values
Energy112 cal6%
Protein1.1 g2%
Carbohydrates6.1 g2%
Fiber2.5 g10%
Fat9.2 g14%
Cholesterol0 mg0%
VITAMINS
Vitamin A237.7 mcg5%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.5 mg4%
Vitamin C17.4 mg43%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)22.7 mcg11%
MINERALS
Calcium39 mg6%
Iron0.6 mg3%
Magnesium13.5 mg4%
Phosphorus36.8 mg6%
Sodium7.1 mg0%
Potassium151.9 mg3%
Zinc0.2 mg2%
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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