Nutritional Facts of Corn Bhel, Calories in Corn Bhel

by Tarla Dalal
This calorie page has been viewed 972 times

Course
Chaat

How many calories does one serving of Corn Bhel have?

One serving of Corn Bhel gives 143 calories. Out of which carbohydrates comprise 102 calories, proteins account for 14 calories and remaining calories come from fat which is 35 calories.  One serving of Corn Bhel provides about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Corn Bhel recipe. If you think the sweet corn you get at roadside stalls, seasoned with pepper or chaat masala is exciting, get set for a wild roller-coaster ride now, because that is what this Corn Bhel promises you. Think of all that your favourite chaat-wallah would put into a Bhel Puri , ranging from onions, raw mango and tomatoes to peppy spice powders, chutneys and of course, sev. Toss them all together with cooked sweet corn and voila, you have an adventurous snack that will tickle your taste buds!

Is Corn Bhel healthy?

No, this is not healthy. Let's see why.

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

Let's understand the Ingredients.

What's good.

1. Sweet Corn : The pros. Sweet corn in a rich in fibre. The high vitamin B3 – 2.61 mg / cup is known to reduce cholesterol levels in body and in turn promote heart healthSweet corn is good for pregnancy as high folate content and antioxidants - lutein is good for the foetus.

2. 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

3. 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

4. Pomegranate, Anar : Pomegranate has anti-inflammatory properties. Pomegranate is considered as a heart-healthy fruit. Pomegranates contain nitrates which are shown to improve exercise performance. A study conducted on athletes stated that pomegranates if taken 30 minutes before exercise, significantly enhances the blood flow to the exercising muscles. High in vitamin C, a good source of fiber and low in calories, pomegranate juice contains antioxidants that will help to protect your blood lipids from oxidation and good for heart. See detailed benefits of pomegranate

5. 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. 

6. Dates (Khajur) : Dates is used in making sweet chutney. 1 cup of dates (90 gm) gives around 8.05 gm of fiber and will lower down the cholesterol level and will also aid in weight loss. A cup of dates contain 703 mg of potassium (14.95% of RDA) which helps in the regulation of blood pressure and also prevents formation of kidney stones. Dates have a low glycemic index from 43 to 55 depending on the variety, so they are a boon to diabetics to satisfy their sweet tooth. See details for 8 super benefits of dates

What's the problem?

The cons of Sweet Corn. the glycemic index of sweet corn is said to be between 55 to 58 and hence not suited for diabetics and best to restrict the usage. Though sweet corn is a good source of fiber, low in fat and helps control appetite, considering that it is a vegetable it has more calories than other fiber rich veggies, so restrict usage for weight loss. So given a choice it is wise to opt for other veggies firstRead the article is sweet corn healthy?

Can diabetics, heart patients and over weight individuals have Corn Bhel?

No, this recipe is not good for diabetics, heart and weight loss. the glycemic index of sweet corn is said to be between 55 to 58 and hence not suited for diabetics and best to restrict the usage. Though sweet corn is a good source of fiber, low in fat and helps control appetite, considering that it is a vegetable it has more calories than other fiber rich veggies, so restrict usage for weight loss. Also the recipe uses papadi which is deep fried which is not suggested for a healthy life style.

Are there any healthy chaat recipes you suggest? 

Yes, we suggest the following healthy chaat options like Oats ChaatMoong Dal ki ChaatGajar aur Moong Dal ki Chaat and Panner aur Hare Chane ki Chaat. All these chaat recipes have no fried foods and made from dals, oats and chana which are healthy. 

Moong Dal Ki Chaat (100 Calorie Snacks)

Moong Dal Ki Chaat (100 Calorie Snacks)

Can healthy individuals have Corn Bhel?

Not suggested. 

Corn Bhel 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 143 calories that come from Corn Bhel?

Walking (6 kmph) = 43 mins

Running (11 kmph) = 14 mins

Cycling (30 kmph) = 19 mins       

Swimming (2 kmph) = 25 mins 

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

Value per serving% Daily Values
Energy143 cal7%
Protein3.6 g7%
Carbohydrates25.6 g9%
Fiber2.5 g10%
Fat3.9 g6%
Cholesterol0 mg0%
VITAMINS
Vitamin A270.9 mcg6%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.5 mg4%
Vitamin C14.6 mg37%
Vitamin E0.2 mg1%
Folic Acid (Vitamin B9)26.9 mcg13%
MINERALS
Calcium27.9 mg5%
Iron1.1 mg5%
Magnesium24.2 mg7%
Phosphorus55.7 mg9%
Sodium7.9 mg0%
Potassium186.2 mg4%
Zinc0.4 mg4%
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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