Nutritional Facts of Khakhra ( Whole Wheat), Calories in Khakhra ( Whole Wheat)

by Tarla Dalal
This calorie page has been viewed 3103 times

How many calories does one Khakhra have?

One Khakhra (whole wheat khakhra) gives 119 calories. Out of which carbohydrates comprise 63 calories, proteins account for 10 calories and remaining calories come from fat which is 49 calories.  One Khakhra provides about 6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Khakhra recipe. whole wheat khakhra, a famous Gujarati dry snackis made from whole wheat flour, salt, oil and water. The dough is rolled out and cooked on a tava with pressure applied till crisp. 

healthy quick snack idea, we like whole wheat khakhra as it is made out of 100% whole wheat flour. Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food. Whole wheat flour is rich in phosphorus which is a major mineral which works closely with calcium to build our bones.

Gujarati whole wheat khakhras are are healthy, quick to make and go with curdschutneyJeera Alooand Methia KeriKoro Sambhar. Basically healthy whole wheat khakhra is a crispy version of Indian roti.

Khakhras are healthy, quick to make and go with curds, chutney, Jeera Aloo and Methia Keri Sambhaar . Basically khakhra is a crispy version of roti.

Is Khakhra healthy?

Yes, this is healthy. 

Let's understand the Ingredients.

What's good.

1. Whole Wheat flour : Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food.  Whole wheat flour is rich in Phosphorus which is a major mineral which works closely with calcium to build our bones. Vitamin B9 helps your body to produce and maintain new cells, especially increase red blood cells. See detailed benefits of whole wheat flour and why it's good for you.

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

Can diabetics, heart patients and over weight individuals have Khakhra, Whole Wheat Khakhra ?

Yes, this recipe is good for diabetics, heart and weight loss. Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food. Note that ghee is used in the recipe to cook the khakhra. Diabetics need to check if that amount of fat is balanced in their meal. This is great for heart and weight loss as there is no refined food added to this recipe. 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.

Can healthy individuals have Khakhra ?

Yes. We suggest you pair it with homemade curds using cows milk or low fat curds or a low fat cucumber raita.  Whole Wheat Khakhra -  for breakfast and snacks   Simple plain whole-wheat khakhras is a famous Gujarati dry snack made  by most Gujarati housewives. Once you have learnt the art of rolling, these are very simple to make. All you need is some time and patience to cook them. From healthy individuals to those suffering from diabetes and heart disease, all can enjoy them. But remember to avoid using ghee to cook them, to avoid addition of any excess calories and fat to your diet. Instead benefit from its fiber (2.6 g / khakhra). This will help to control sugar levels and keep cholesterol under check too. Enjoy them for breakfast or snacks! 

Low Fat Curds ( How To Make Low Fat Curds)

Low Fat Curds ( How To Make Low Fat Curds)

Khakhra is good for

1. Healthy Recipes Lifestyle

2. Low Calorie Snack

3. Diabetic Snacks

4. Healthy Heart Snacks

5. Pregnancy snacks

6. Kids snacks

How to burn 119 calories that come from Khakhra?

Walking (6 kmph) = 36 mins

Running (11 kmph) = 12 mins

Cycling (30 kmph) = 16 mins       

Swimming (2 kmph) = 20 mins

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

Value per khakra% Daily Values
Energy119 cal6%
Protein2.6 g5%
Carbohydrates15.7 g5%
Fiber2.6 g10%
Fat5.4 g8%
Cholesterol0 mg0%
VITAMINS
Vitamin A45.6 mcg1%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.9 mg7%
Vitamin C0 mg0%
Vitamin E0.2 mg1%
Folic Acid (Vitamin B9)7.8 mcg4%
MINERALS
Calcium10.4 mg2%
Iron1.1 mg5%
Magnesium28.6 mg8%
Phosphorus76.9 mg13%
Sodium4.3 mg0%
Potassium68.2 mg1%
Zinc0.5 mg5%
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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