Nutritional Facts of Khoya Or Mawa, How To Make Khoya, Calories in Khoya Or Mawa, How To Make Khoya

by Tarla Dalal
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How many calories does one tablespoon of Khoya or Mawa have?

One tablespoon of Khoya or Mawa gives 67 calories. Out of which carbohydrates comprise 16 calories, proteins account for 12 calories and remaining calories come from fat which is 39 calories.  One tablespoon of Khoya or Mawa provides about 3 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Khoya or Mawa recipe. Any mithai with Khoya is totally irresistible, because of its rich, milky flavour. Not only that, khoya also imparts a creamy yet coarse texture that feels so wonderful on the palate. Here is the traditional way of preparing Khoya.

It does take a little time to thicken the milk, but it is completely worth the efforts as no shortcut will give the same intense flavour and mouth-feel. What you could do is, prepare some Khoya whenever you end up with some extra milk and time on your hands, ready to use when you prepare your favourite sweets like

Is Khoya or Mawa healthy?

Yes and No, depending on the health of the person. Made only from full fat milk and used as a base for Indian sweets. It is rich milky flavour to mithais and imparts a creamy texture to the mithai.

Let's understand the Ingredients.

What's good.

1. 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

Can diabetics, heart patients and over weight individuals have Mawa ?

No, they cannot as there is full fat milk used. That is too much fat for any of the above to have.

Can healthy individuals have Mawa?

Yes, they can have mawa. It's good fat but don't go overboard eating too much.

8 Pointers to get healthy on a Indian diet

1. Eat healthy and say yes to good home cooked food. Prefer whole grains like oatmeal, quinoa, buckwheat, barley and healthy flours like bajra flour, jowar flour, quinoa flour, wheat flour etc. rather than refined ones like maida. Have healthy Indian fats like ghee, coconut, coconut oil in your diet.

2. Opt out of junk food, packaged food, deep fried foods. Prefer steamed snacks and other non-fried snacks. Check out some Healthy Indian Snacks. Remember to eat small frequent meals through the day as that will keep you always full and prevent your blood sugar from dropping. By starving your body through some diet, will not help you one bit. In fact, dieting will make you binge on 2 to 3 meals which is not good. 

3. Have 4 to 5 servings of vegetables and 2 to 3 servings of fruit is a must. Follow the logic of a vegetable in each main meal of the day and a fruit in-between meals. Check out a few Healthy Indian Soups and Healthy Indian Salads  recipes using this food group.           

4. Cut down on sugar and salt in your diet and pick honey ( very small amounts) or dates to sweeten your food. Slowly cut the sugar habit as this is not going to happen over night. Sugar  is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Salt and blood pressure. Apart from stress and obesity, one of the main reasons for high blood pressure is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes. 

This is not true. Bajra and jowar are rich in potassium and critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include the basic bajra roti and jowar roti in your daily diet to have with Lower Blood Pressure Subzis Recipes

5. Befriend a few healthy seeds and nuts like chia seeds, flax seeds, sesame seeds, walnuts and almonds. 

6.  Sprouts are called ‘living food’. They are high is most nutrients and easy to digest as well. Let them feature in your meals at least thrice a week. Also Read : All Benefits about Sprouts

7.  Exercise 45 minutes every day. No excuse. You can walk fast, run, do weights, play your favourite sport or go to the gym.

8.  Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover.

Koya or Mawa is high in

1. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

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 67 calories that come from one tablespoon of Khoya or Mawa?

Walking (6 kmph)     =         20  mins
Running (11 kmph)     =            7  mins
Cycling (30 kmph)     =           9  mins
Swimming (2 kmph)     =         11  mins

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

Value per tbsp% Daily Values
Energy67 cal3%
Protein2.5 g5%
Carbohydrates2.9 g1%
Fiber0 g0%
Fat3.7 g6%
Cholesterol9.1 mg2%
VITAMINS
Vitamin A91.4 mcg2%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.1 mg1%
Vitamin C0.6 mg2%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)3.2 mcg2%
MINERALS
Calcium120 mg20%
Iron0.1 mg0%
Magnesium10.9 mg3%
Phosphorus74.3 mg12%
Sodium10.9 mg1%
Potassium51.4 mg1%
Zinc0 mg0%
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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