Nutritional Facts of Methi Mangodi ( Rajasthani), Calories in Methi Mangodi ( Rajasthani)

by Tarla Dalal
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How many calories does one serving of Methi Mangodi have?

One  serving of Methi Mangodi gives 145 calories. Out of which carbohydrates comprise 22 calories, proteins account for 14 calories and remaining calories come from fat which is 99 calories.  One  serving of Methi Mangodi provides about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Methi Mangodi recipe. Traditional fare that will take your mind on a journey to the havelis of Rajasthan! Since mangodis are readily available in the market, this lip-smacking Methi Mangodi can be made very quickly and easily any time you wish to. The addition of moong dal mangodi balances the bitterness of fenugreek very well, making this a very appealing subzi to all. Adding a combination of curds and milk helps achieve the perfect consistency and flavour to this subzi.

Is Methi Mangodi healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Methi leaves (fenugreek leaves) : Methi leaves are low in caloriepowerful antioxidant and cures mouth ulcers. Fenugreek leaves help in improving glucose and insulin responses, hence good for diabetics. The levels of cholesterol also reduced with intakes of fenugreek leaves. Rich in Vitamin K which is good for bone metabolism. See all benefits of methi leaves here. 

2. Yellow Moong Dal : Mangodi is made from yellow moong dal. The fibre (4.1 g in ¼ cup) present in yellow moong dal prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn. Packed with nutrients like zinc (1.4 mg), protein (12.2 mg) and iron (1.95 mg), yellow moong dal helps to maintain the elasticity of your skin and help to keep it moist.  Fiberpotassium and magnesium from yellow moong dal will work together to regulate blood pressure and soothe the nerves and is diabetic friendly. See here for details of 7 amazing benefits of yellow moong dal

3. Milk and Low Fat Milk : 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones. The Calcium in Milk helps to protect your teeth against gum disease and keeps your jaw bone strong and healthy. Milk is low in carbs and therefore does not raise blood glucose levels. However diabetics must consider including low fat milk as advised by their dietitian only so as to avoid any fluctuations in blood sugar levels. Protein is another key nutrient which milk is rich in - 8.6 g from a cup. So all those looking to build protein stores can add milk and its products like curd and paneer to their diet. One cup of Milk gives 10 grams of carbs.  Low fat milk has lower fat and the same benefits of milk

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. 

What's the problem?

1. Vegetable Oils : To some vegetable oil is only soyabean oil, while some promote it as a mix of oils like soyabean, canola, sunflower, corn and other omega-6 rich oils. These are often cheaper options than many oils, but they are highly processed oils. They are undoubtedly not to be reached out for, whether you are looking for salad dressings, sautéing or cooking.  The 5 best oils used in cooking are olive oil (low temperature short time cooking), avocado oilcanola oilcoconut oil and peanut oil. You must read the super article to find the facts of  which oil is the healthiest avoid vegetable oil

Can diabetics, heart patients and over weight individuals have Methi Mangodi?

Yes, this recipe is good for diabetics, heart and weight loss BUT go for low fat curds and milk to make this recipe. Foir diabetics, there is a small amount of sugar used in the recipe and you need to drop that. 

 Methi leaves are low in caloriepowerful antioxidant and cures mouth ulcers. Fenugreek leaves help in improving glucose and insulin responses, hence good for diabetics. Mangodi is made from yellow moong dal. The fibre (4.1 g in ¼ cup) present in yellow moong dal prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn. Packed with nutrients like zinc (1.4 mg), protein (12.2 mg) and iron (1.95 mg), yellow moong dal helps to maintain the elasticity of your skin and help to keep it moist.

Can healthy individuals have Methi Mangodi?

Yes. 

Methi Mangodi is high in

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

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 145 calories that come from one serving of Methi Mangodi?

Walking (6 kmph)     =         44  mins
Running (11 kmph)     =          15  mins
Cycling (30 kmph)     =         19  mins
Swimming (2 kmph)     =         25  mins

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

Value per serving% Daily Values
Energy145 cal7%
Protein3.4 g6%
Carbohydrates5.4 g2%
Fiber2.5 g10%
Fat11 g17%
Cholesterol8 mg2%
VITAMINS
Vitamin A802.7 mcg17%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.3 mg3%
Vitamin C15.1 mg38%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)23.9 mcg12%
MINERALS
Calcium215.6 mg36%
Iron1.7 mg8%
Magnesium27.3 mg8%
Phosphorus79.3 mg13%
Sodium30.8 mg2%
Potassium53.7 mg1%
Zinc0.2 mg2%
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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