Nutritional Facts of Matki Salad, Healthy Moath Bean Salad, Calories in Matki Salad, Healthy Moath Bean Salad

by Tarla Dalal
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How many calories does one serving of Matki Salad have?

One serving of  Matki Salad gives 133 calories. Out of which carbohydrates comprise 93 calories, proteins account for 36 calories and remaining calories come from fat which is 5 calories.  One serving of Matki Salad provides about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See here for Matki salad recipeNutritious matki beans join hands with a couple of crunchy and colourful veggies to make a scrumptious salad.

Is Matki Salad healthy?

Yes, this is healthy. Made from matki, cabbage, carrots, onions, spices and lemon juice. 

Let's understand the Ingredients.

What's good.

Sprouted Matki Matki sprouts abound in fiber and thus form an ideal choice for weight watchers, diabetesheart disease etc. The process of sprouting increases the protein count of matki by 30%. Matki sprouts are also a good way to manage healthy cholesterol in the body. Those suffering from acidity should opt for matki sprouts rather than the cooked matki. See benefits of sprouted matki in sprouted matki glossary.

Carrots : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include in your daily diet.

Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin which promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

Can diabetics, heart patients and over weight individuals have Matki Salad ?

Yes, this is healthy. All ingredients are good and there is ZERO oil used.

Can healthy individuals have Matki Salad?

This is a healthy salad. 

Matki Salad is high in

1. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

2. Vitamin C :  Vitamin C is a great defence against coughs and colds.

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 133 calories that come from one serving of Matki Salad?

Walking (6 kmph)     =         40  mins
Running (11 kmph)     =          13  mins
Cycling (30 kmph)     =         18  mins
Swimming (2 kmph)     =         23  mins

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


Value per serving% Daily Values
Energy133 cal7%
Protein8.9 g16%
Carbohydrates23.3 g8%
Fiber2.6 g10%
Fat0.5 g1%
Cholesterol0 mg0%
Vitamin A327.2 mcg7%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.7 mg6%
Vitamin C18.6 mg47%
Vitamin E
Folic Acid (Vitamin B9)4.5 mcg2%
Calcium94.6 mg16%
Iron3.7 mg18%
Magnesium0 mg0%
Phosphorus0 mg0%
Sodium15.6 mg1%
Potassium428.8 mg9%
Zinc0.1 mg1%
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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