Nutritional Facts of Chana Kofta Kadhi, Calories in Chana Kofta Kadhi

by Tarla Dalal
This calorie page has been viewed 408 times

Course
Lunch

Occasion & Party
Indian Party

Healthy Recipes
Calcium Dals & Kadhis

How many calories does 1 serving of Chana Kofta Kadhi have?

One serving of Chana Kofta Kadhi gives 257 calories. Out of which carbohydrates comprise 106 calories, proteins account for 43 calories and remaining calories come from fat which is 87 calories.  One serving of Chana Kofta Kadhi provides about 13 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Chana Kofta Kadhi recipe. Add zest to life with this bone-strengthening treat! With a bouquet of healthy ingredients including curds, fenugreek, spinach and kabuli chana, the Chana Kofta Kadhi gives your meal a protein and calcium boost. Many are unaware of the fact that excess fat hinders the absorption of calcium, so deep-frying the koftas would make the dish less effective than it can be! 

Is Chana Kofta Kadhi healthy?

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

Let's understand the Ingredients.

What's good.

1. Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice.They help in weight reduction, good for your heart and build immunity. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

2. Besan : Besan has more good fat than whole wheat flour and also higher protein content. Rich in complex carbohydrates and with a low glycemic index, besan is good for diabetics too. Besan is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells (WBC) in the bone marrow. See detailed benefits of besan and why it's good for you. 

3. Kabuli Chana ( white chick peas) Kabuli Chana which is used in popularly in Chole in India is a complex cab which prevents surges in blood sugar levels and good for diabetics. Chickpeas are high in Fibre resulting in your stomach feeling a lot fuller than refined carbs. One cup of cooked chickpeas has 14 grams of protein, which is a really good amount. See here for 10 fabolous benefits of chickpeas

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 good for diabetics. Read 9 benefits of coriander to understand details. 

5. Methi leaves (fenugreek leaves) : Methi leaves are low in caloriepowerful antioxidant and cures mouth ulcers. Fenugreek leaves help in improving glucose and insulin responses, hence good for diabetics. The levels of cholesterol also reduced with intakes of fenugreek leaves. Rich in Vitamin K which is good for bone metabolism. See all benefits of methi leaves here. 

Can diabetics, heart patients and over weight individuals have Chana Kofta Kadhi  ?

Yes, this recipe is good for diabetics, heart and weight loss BUT use  low fat curds instead of  homemade full fat curd recipe. You could also follow the healthy kadhi recipe. Besan rich in complex carbohydrates and with a low glycemic index, besan is good for diabetics too.  Kabuli Chana which is used in popularly in Chole in India is a complex cab which prevents surges in blood sugar levels and good for diabeticsThe levels of cholesterol also reduced with intakes of fenugreek leaves.

Can healthy individuals have Chana Kofta Kadhi ?

Yes, this is healthy. We suggest you have the kadhi with healthy paratha recipes like yellow moong dal and spring onion paratha made with whole wheat flour + yellow moong dal or Paushtic parathas is another option. Don't have your kadhi with rice as that is a simple carbohydrate. 

Yellow Moong Dal and Spring Onion Paratha

Yellow Moong Dal and Spring Onion Paratha

Chana Kofta Kadhi 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. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

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

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

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

7. 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 257 calories that come from one serving of Chana Kofta Kadhi?

Walking (6 kmph)     =         77  mins
Running (11 kmph)     =          26  mins
Cycling (30 kmph)     =         34  mins
Swimming (2 kmph)     =         44  mins

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

Value per serving% Daily Values
Energy257 cal13%
Protein10.7 g19%
Carbohydrates26.6 g9%
Fiber9.8 g39%
Fat9.7 g15%
Cholesterol16 mg4%
VITAMINS
Vitamin A760.8 mcg16%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)1.2 mg10%
Vitamin C9.1 mg23%
Vitamin E0.4 mg3%
Folic Acid (Vitamin B9)75.5 mcg38%
MINERALS
Calcium298.2 mg50%
Iron2 mg10%
Magnesium82.2 mg23%
Phosphorus241.8 mg40%
Sodium36.1 mg2%
Potassium404.9 mg9%
Zinc1 mg10%
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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