Nutritional Facts of Misal, Calories in Misal

by Tarla Dalal
This calorie page has been viewed 1311 times

How many calories does one plate of Misal have?

One plate of Misal gives 379 calories. Out of which carbohydrates comprise 155 calories, proteins account for 50 calories and remaining calories come from fat which is 175 calories.  One plate of Misal provides about 19 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Is Misal healthy?

No, but you can make misal healthy. So let's understand how. Misal is made of onions, safeed vatana, coconut, tomatoes, matki, sprouted moong, topping of farsan, potatoes and then had with pav. 

Let's understand the Ingredients

What's good.

Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend. Read about 13 amazing benefits of tomatoes.   

Sprouted Moong : Sprouting increases the availability of proteins. For example, on sprouting, the protein content of moong increases by 30%.

Sproouted Matki : Is eat digest. The starch gets converted into simple sugars like glucose and fructose, proteins are broken down into amino acids, and saturated fat gets converted into simple fatty acids. Sprouts also contain enzymes that aid digestion.

Safeed Vatana :  Safed vatana not only contributes 9.9 gm of protein (from ¼ cup) but when paired with any grain(like jowar flour, bajra flourbuckwheat four or whole wheat flour) also forms a source of complete protein. A fit adult needs it to keep gut healthy, diabetics need it to control sugar levels while others may need to control their cholesterol levels or weight and fibre helps. If you want to increase your hemoglobin levels and / or Red Blood Cell count along with preventing anemia, add safed vatana to your list of healthy foods. See the complete benefits of safed vatana

Onions : Yes, its a great Anti Oxidant. The phytochemical present in onions along with their Vitamin C help boost your immunity. The chromium in onions help regulate your blood pressure. The sulphur in the onion which brings you tears is actually good for your eyes. Raw onions keep your heart healthy and see here for total benefits of onions
 
What's the problem?
 
 
Deep fried foods : This farsan is deep fried. Any food that is deep fried is not suitable for healthy living. Your fat levels increase as deep frying increases oil absorption. Also when you use the same oil again for deep frying then smoking point decreases which leads to the development of blue smoke which is not good for health. It also increases inflammation in the body and shuts down the fat burning process.
 

Plain flour : This recipe uses PAV made of plain flour or maida which is refined carb not suitable for healthy lifestyle. Maida consumption in any food should be totally avoided or just a little bit of usage as any consumption of this will cause a larger spike in blood levels which is not good for diabetics, heart patients. Read is maida good for you to understand fully.

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

Yes, but with some major changes. Drop the farsan from the recipe. You can garnish with anything healthy. Then eat your misal with whole wheat roti and not the pav. The same modification of recipe applies to healthy individuals as deep fried food and pav is not healthy.

What to have with Misal ?

Drop the pav and have it with whole wheat roti. That is what lots of Maharashtrians do for breakfast. 

Roti ( How To Make Soft Roti Or Phulka Or Chapati)
Roti ( How To Make Soft Roti Or Phulka Or Chapati)

Misal is high in

1. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 
2. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.
3. Vitamin C :  Vitamin C is a great defence against coughs and colds.
4. Phosphorous Phosphorous works closely with calcium to build bones. 
5. Protein : Protein is required for the managing the wear and tear of all cells of the body. 
6. 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.
7. Iron Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods
 
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 379 calories that come from one plate of Misal?

Walking (6 kmph) = 1 hr 54 mins

Running (11 kmph) = 38 mins

Cycling (30 kmph) = 51 mins       

Swimming (2 kmph) = 1 hr 5 mins

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

.

Value per plate% Daily Values
Energy379 cal19%
Protein12.4 g23%
Carbohydrates38.7 g13%
Fiber5.4 g22%
Fat19.4 g29%
Cholesterol0 mg0%
VITAMINS
Vitamin A612.9 mcg13%
Vitamin B1 (Thiamine)0.3 mg30%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)2.1 mg17%
Vitamin C18.6 mg47%
Vitamin E
Folic Acid (Vitamin B9)39.6 mcg20%
MINERALS
Calcium81 mg14%
Iron4.2 mg20%
Magnesium0 mg0%
Phosphorus0 mg0%
Sodium28.8 mg2%
Potassium519.6 mg11%
Zinc1.4 mg14%
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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