Nutritional Facts of Corn Panki, Calories in Corn Panki

by Tarla Dalal
This calorie page has been viewed 591 times

How many calories does one Corn Panki have?

One Corn Panki gives 76 calories. Out of which carbohydrates comprise 56 calories, proteins account for 11 calories and remaining calories come from fat which is 14 calories.  One Corn Panki provides about 4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See corn panki recipe. A unique batter of grated sweet corn, besan and rava is used to make this delicious and satiating Corn Panki. Without onion, garlic or any overwhelming spices, this dish is very soothing to the palate. Yet, it has a very irresistible flavour, thanks to coriander, green chillies, and the homely aroma and rustic flavour achieved by cooking the pankis between banana leaves. 

Is Corn Panki healthy?

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

Let's understand the Ingredients.

What's good.

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. Rich in complex carbohydrates and with a low glycemic index, besan is good for diabetics too. See detailed benefits of besan and why it's good for you. 

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.The cons. the glycemic index of sweet corn is said to be between 55 to 58 and hence not suited for diabetics. Read the article is sweet corn healthy?

What's the problem?

Rava (semolina, sooji) :  What's good? Semolina is a fairly good source of Magnesium and phosphorus which is necessary to keep our nervous system healthy and working. What's the issue? Fibre is one key nutrient for weight loss and semolina is devoid of it. Semolina is not suitable for diabetics. For details read is sooji healthy?

Can diabetics, heart patients and over weight individuals have corn panki ?

No for diabetics. the glycemic index of sweet corn is said to be between 55 to 58 and hence not suited for diabetics. Yes for heart. The high vitamin B3 – 2.61 mg / cup in sweet corn  is known to reduce cholesterol levels in body and in turn promote heart health. No for weight loss due to high gi of corn.

Healthy Chutney to have with corn panki.

Have this with nutritious green chutney recipe which has ZERO sugar used in it made with mint leaves, onions and coriander or green chutney recipe

Green Chutney, How To Make Green Chutney Recipe

Green Chutney, How To Make Green Chutney Recipe

Can healthy individuals have corn panki?

Yes. 

How to burn 76 calories that come from Corn Panki?

Walking (6 kmph) = 23 mins

Running (11 kmph) = 8 mins

Cycling (30 kmph) = 10 mins       

Swimming (2 kmph) = 13 mins

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

Value per panki% Daily Values
Energy76 cal4%
Protein2.7 g5%
Carbohydrates14.1 g5%
Fiber1.7 g7%
Fat1.6 g2%
Cholesterol0 mg0%
VITAMINS
Vitamin A76.1 mcg2%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.2 mg2%
Vitamin C2.2 mg6%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)18.8 mcg9%
MINERALS
Calcium5.8 mg1%
Iron0.5 mg2%
Magnesium16 mg5%
Phosphorus40.7 mg7%
Sodium6.9 mg0%
Potassium100.2 mg2%
Zinc0.3 mg3%
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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