Nutritional Facts of Kaddu ki Subzi , Rajasthani Red Pumpkin Vegetable, Calories in Kaddu ki Subzi , Rajasthani Red Pumpkin Vegetable

by Tarla Dalal
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How many calories does one serving of Kaddu ki Subzi have?

One  serving of kaddu ki Subzi gives 93 calories. Out of which carbohydrates comprise 20 calories, proteins account for 7 calories and remaining calories come from fat which is 64 calories.  One  serving of Kaddu ki Subzi provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Kaddu ki Subzi recipeThis Rajasthani -style Kaddu ki Subzi is extremely easy to prepare, yet so tasty because of the mix of spices used in the tempering. Nigella and fenugreek seeds, especially, give the subzi a classic Rajasthani flavour.A sprinkling of dry mango powder adds an exciting tanginess to this subzi while a dash of curds improves the taste as well as helps the spices bind with the pumpkin. Serve the Kaddu ki Subzi hot and fresh with puris.

Is Kaddu ki Subzi healthy?

Yes, this is healthy. Made from kaddu and loads of spices.

Let's understand the Ingredients.

What's good.

1. Red Pumpkin ( kaddu, bhopla) :  A cup of pumpkin cubes fulfils your day’s requirement of Vitamin A (5526 mcg), thus making it a super food for your eyes. Kaddu  can be included in safe amounts or restricted amounts by diabetics. The magical combo of antioxidants and Vitamins A and Vitamin C  create a shield against cancer cells. The antioxidants help reducing LDL cholesterol (bad cholesterol) from oxidizing and clogging the blood vessels, which if persists would increase the risk of heart disease. Read is pumpkin healthy

2. Ghee : Other than calories and fats, the only nutrients that ghee is rich in are the vitamins – all of which are fat-soluble. All the 3 vitamins (Vitamin AVitamin E and Vitamin K) are antioxidants which have a role in removing free radicals from the body and protecting our cell as well as help in maintaining skin health and glow. Ghee is an excellent, high-quality selection medium of cooking because of its high smoke point. As compared to most oils and butter, ghee can handle a smoke point of 230°C, 450°F, thus its less prone to oxidant and destruction of nutrients. Yes, ghee does contain cholesterol, but some amount of cholesterol is needed by the body. Cholesterol has some functions to play too. It is necessary for hormone production, brain function, cell health and lubricating the joints. It is, in reality, a high quality fat for the body and brain. Ghee is loaded with fats but that’s medium chain fatty acids (MCT) which aid in weight loss. Ghee is healthy for daibetics in small amounts and you need to check your fat intake at the same time. Learn to easily make your ghee at home which is free of preservatives. See benefits of ghee

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. 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. 

Can diabetics, heart patients and over weight individuals have Kaddu ki Subzi ?

Yes, this recipe is good for diabetics, heart and weight loss  BUT in small amounts for diabetics and weight loss. You cannot have this as your main subzi. Kaddu  can be included in safe amounts or restricted amounts by diabetics. The magical combo of antioxidants and Vitamins A and Vitamin C  create a shield against cancer cells. The antioxidants help reducing LDL cholesterol (bad cholesterol) from oxidizing and clogging the blood vessels, which if persists would increase the risk of heart disease.

Can healthy individuals have Kaddu ki Subzi?

Yes, this is healthy. 

Kaddu ki Subzi is high in

1. Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin. 

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 93 calories that come from one serving of Kaddu ki Subzi?

Walking (6 kmph)     =         28  mins
Running (11 kmph)     =            9  mins
Cycling (30 kmph)     =         12  mins
Swimming (2 kmph)     =         16  mins
   

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

Value per serving% Daily Values
Energy93 cal5%
Protein1.7 g3%
Carbohydrates5.1 g2%
Fiber0.9 g4%
Fat7.1 g11%
Cholesterol1.2 mg0%
VITAMINS
Vitamin A4268.4 mcg89%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.5 mg4%
Vitamin C5.2 mg13%
Vitamin E1 mg7%
Folic Acid (Vitamin B9)16.2 mcg8%
MINERALS
Calcium30.9 mg5%
Iron0.5 mg2%
Magnesium38.5 mg11%
Phosphorus40.3 mg7%
Sodium8.2 mg0%
Potassium154.9 mg3%
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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