Nutritional Facts of Khandvi, Gujarati Snack Recipe, Calories in Khandvi, Gujarati Snack Recipe

by Tarla Dalal
This calorie page has been viewed 1412 times

Is Khandvi good for weight loss?

Khandvi is a famous Gujarati snack which is now liked all over India. Khandvi is made of besan, curds and Indian spices garnished with coconut and coriander. 

Let's understand what khandvi is made of?

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. 

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. 

Coconut : The fresh coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss. The high fibre content 13.6 gm (45.3% of RDA) along with high lauric acid content of coconut improves cholesterol levels in the body. Improving the action of insulin secretion and lowering the raised blood sugar levels is yet another benefit of coconut for Diabetics. See here for 10 amazing benefits of coconut.  

So the khandvi is clearly healthy as besan, curds and coconut is good for you. In fact this recipe has good fat and can be had by all as there is fiber also present. So clearly you will not put on weight by eating Khandvi. Khandvi is not fattening and good for weight loss. 

Can i cut the calories of Khandvi ?

If you still want to cut calories then remove the coconut garnish and use low fat curds. 

How many calories does one serving of Khandvi have?

One  serving of Khandvi gives 248 calories. Out of which carbohydrates comprise 109 calories, proteins account for 43 calories and remaining calories come from fat which is 86 calories.  One  serving of Khandvi provides about 12 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Khandvi is good for

1. Healthy Lifestyle
2. Weight Loss

Khandvi is high in

1. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.
2. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.
3. Phosphorous Phosphorous works closely with calcium to build bones. 
4. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 
5. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 
 
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 248 calories that come from one serving of Khandvi?

Walking (6 kmph) = 1 hr 14 mins

Running (11 kmph) = 25 mins

Cycling (30 kmph) = 33 mins       

Swimming (2 kmph) = 43 mins

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

Value per serving% Daily Values
Energy248 cal12%
Protein10.7 g19%
Carbohydrates27.2 g9%
Fiber6.3 g25%
Fat9.6 g15%
Cholesterol8 mg2%
VITAMINS
Vitamin A168.9 mcg4%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1 mg8%
Vitamin C1.4 mg3%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)63.4 mcg32%
MINERALS
Calcium128.8 mg21%
Iron2.3 mg11%
Magnesium63 mg18%
Phosphorus200.8 mg33%
Sodium39.5 mg2%
Potassium343.6 mg7%
Zinc0.7 mg7%
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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