Nutritional Facts of Hariyali Roti ( Rotis and Subzis), Calories in Hariyali Roti ( Rotis and Subzis)

by Tarla Dalal
This calorie page has been viewed 90 times

Cooking Method
Tava

How many calories does one Hariyali Roti have?

One Hariyali Roti gives 125 calories. Out of which carbohydrates comprise 74 calories, proteins account for 17 calories and remaining calories come from fat which is 32 calories.  One Hariyali Roti provides about 6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Hariyali Roti recipe.

Is Hariyali Roti healthy?

No, its not healthy. Made from plain flour, besan, milk, coriander, mint and green chillies. 

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 WBC’s in the bone marrow. See detailed benefits of besan and why it's good for you. 

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 RBC in our blood. Good for reducing cholesterol and for diabetics. Read 9 benefits of coriander to understand details. 

Green Chilli : Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli

Mint Leaves (Pudina) : Mint (pudina) being an anti-inflammatory reduces the inflammation in the stomach and shows a cleansing effect. Sipping on a healthy drink like fresh mint and lemon tea is the best option to overcome nausea for mums-to-be. Moreover it's vitamin A (10% of RDA) and vitamin C (20.25%) serve as an additional boost to bring relief from cough, sore throat and also cold. See here for detailed benefits of mint leaves

Milk and Low Fat Milk : 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones. Milk low in carbs and therefore does not raise blood glucose levels. One cup of Milk gives 10 grams of carbs. Low fat milk has lower fat and the same benefits of milk

What's the problem?

Plain flour : This recipe uses plain flour or maida which is refined carb not suitable for healthy lifestyle. Maida consumption in any food should be totally avoided or just a little bit of usage as any consumption of this will cause a larger spike in blood levels which is not good for diabeticsheart patients. Read is maida good for you to understand fully.

This recipe is not suitable for diabetics, heart and weight loss as it has full fat milk plus the usage of plain flour which will spike blood sugar levels. 

What is a healthier option to Hariyali Roti?

Opt for a stuffed nachni roti which is full of fibre and healthy for all. 

How to burn 125 calories that come from one Hariyali Roti?

Walking (6 kmph) = 38 mins

Running (11 kmph) = 13 mins

Cycling (30 kmph) = 17 mins       

Swimming (2 kmph) = 21 mins

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


 

Value per roti% Daily Values
Energy125 cal6%
Protein4.3 g8%
Carbohydrates18.6 g6%
Fiber1.7 g7%
Fat3.6 g5%
Cholesterol1 mg0%
VITAMINS
Vitamin A117.9 mcg2%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.7 mg6%
Vitamin C1.5 mg4%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)17.1 mcg9%
MINERALS
Calcium26 mg4%
Iron1.2 mg6%
Magnesium24.1 mg7%
Phosphorus62.9 mg10%
Sodium10.6 mg1%
Potassium102.5 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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