Nutritional Facts of coconut rice recipe | South Indian coconut rice | nariyal chawal | thengai sadam | Calories in coconut rice recipe | South Indian coconut rice | nariyal chawal | thengai sadam |
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How many calories does one serving of Coconut Rice have?
One serving of Coconut Rice gives 290 calories. Out of which carbohydrates comprise 120 calories, proteins account for 22 calories and remaining calories come from fat which is 149 calories. One serving of Coconut Rice provides about 14 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.
Coconut Rice recipe serves 4.
coconut rice recipe | South Indian coconut rice | nariyal chawal | easy coconut rice Indian recipe | with 28 amazing images.
coconut rice recipe | South Indian coconut rice | nariyal chawal | easy coconut rice Indian recipe | thengai sadam is a simple rice delicacy made in almost every household in south of India. Learn how to make nariyal chawal.
Is Coconut Rice healthy?
Yes and No, it depends who is eating it. Coconut rice is made of rice, grated coconut, cashew nuts, urad dal, chana dal and spices.
Let's understand the ingredients.
What's good.
Coconut : The fresh coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss. The high fibre content 13.6 gm (45.3% of RDA) along with high lauric acid content of coconut improves cholesterol levels in the body. Improving the action of insulin secretion and lowering the raised blood sugar levels is yet another benefit of coconut for Diabetics. See here for 10 amazing benefits of coconut.
What's the problem?
Rice : Here are the pros for rice. Rice is a great source of complex carbohydrates, which is an important source of energy for our body. Rice is low in fibre and therefore a good option for people suffering from diarrhoea. What's not good in rice. Foods like rice are high in GI are not suitable for weight loss, heart patients, diabetics as they affect the blood sugar control levels. See details of is white rice and parboiled rice good for you?
Can diabetics, heart patients and overweight individuals have coconut rice?
Coconut rice is a mixed dish. It benefits cholesterol and heart health due to the fiber and healthy fats (MCTs) it gets from coconut. However, it is primarily made from rice, whose high GI (Glycemic Index) makes it not an ideal choice for diabetics and those trying to lose weight.
Generally healthy individuals can consume it in moderation. Diabetics and heart patients should consume it in small quantities or substitute the rice by making it with millets (बाजरा).
What is a healthier option than using rice?
We suggest the following healthy khichdi like fada ni khichdi recipe, vitamin khichdi recipe, buckwheat moong dal and vegetable khichdi, bajra moong and green peas khichdi and barley khichdi. All these recipes have ZERO usage of rice and portion control is suggested for diabetics.
Fada ni Khichdi ( Zero Oil Dal Chawal Recipe)
Can healthy individuals have coconut rice?
Well, the carb content is very high. So be careful on the quantity of coconut rice you have. Eat smaller portions and try not to add extra carbs during the same meal.
Coconut Rice is high in
1. Magnesium : Magnesium is required for formation of bones and teeth. helps in the metabolism of calcium and potassium.
2. Phosphorous : Phosphorous works closely with calcium to build bones.
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 290 calories that come from one serving of Coconut Rice?
Walking (6 kmph) = 1 hr 27 mins
Running (11 kmph) = 29 mins
Cycling (30 kmph) = 39 mins
Swimming (2 kmph) = 50 mins
Note: These values are approximate and calorie burning differs in each individual.
| Value serving | % Daily Values | |
| Energy | 290 kcal | 15% |
| Protein | 5.4 g | 9% |
| Carbohydrates | 30.0 g | 11% |
| Fiber | 4.21 g | 14% |
| Fat | 16.51 g | 28% |
| Cholesterol | 0.0 mg | 0% |
| VITAMINS | ||
| Vitamin A | 63.4 mcg | 6% |
| Vitamin B1 (Thiamine) | 0.1 mg | 9% |
| Vitamin B2 (Riboflavin) | 0.1 mg | 3% |
| Vitamin B3 (Niacin) | 1.0 mg | 7% |
| Vitamin C | 0.5 mg | 1% |
| Vitamin E | 0.1 mg | 1% |
| Folic Acid (Vitamin B9) | 18.4 mcg | 6% |
| MINERALS | ||
| Calcium | 58.4 mg | 6% |
| Iron | 1.4 mg | 7% |
| Magnesium | 73.5 mg | 17% |
| Phosphorus | 143.5 mg | 14% |
| Sodium | 7.3 mg | 0% |
| Potassium | 146.2 mg | 4% |
| Zinc | 1.6 mg | 9% |
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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