Nutritional Facts of Navratna Korma, Veg Navratan Korma, Calories in Navratna Korma, Veg Navratan Korma

by Tarla Dalal
This calorie page has been viewed 721 times

How many calories does one serving of Navratna Korma have?

One serving of Navratna Korma gives 223 calories. Out of which carbohydrates comprise 56 calories, proteins account for 24 calories and remaining calories come from fat which is 144 calories.  One serving of Navratna Korma provides about 11 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Navratna Korma recipe

Is Navratna Korma healthy?

Yes, this is healthy. But restrictions apply to some and changes to recipe has to be made.

Let's understand the Ingredients.

What's good.

Ghee : Other than calories and fats, the only nutrients that ghee is rich in are the vitamins – all of which are fat-soluble. All the 3 vitamins (Vitamin AVitamin E and Vitamin K) are antioxidants which have a role in removing free radicals from the body and protecting our cell as well as help in maintaining skin health and glow. Ghee is an excellent, high-quality selection medium of cooking because of its high smoke point. As compared to most oils and butter, ghee can handle a smoke point of 230°C, 450°F, thus its less prone to oxidant and destruction of nutrients. Yes, ghee does contain cholesterol, but some amount of cholesterol is needed by the body. Cholesterol has some functions to play too. It is necessary for hormone production, brain function, cell health and lubricating the joints. It is, in reality, a high quality fat for the body and brain. Ghee is loaded with fats but that’s medium chain fatty acids (MCT) which aid in weight loss. Ghee is healthy for daibetics in small amounts and you need to check your fat intake at the same time. Learn to easily make your ghee at home which is free of preservatives. See benefits of ghee

How To Make Homemade Ghee, Clarified Butter

How To Make Homemade Ghee, Clarified Butter

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

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 and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.   

Cashew Nuts (kaju) : In general, walnutscashew nutspeanutsalmondspistachios and pinenuts are a healthy snack to carry keep with you as they are rich in monounsaturated fats and polyunsaturated fats and good for heart. They are a healthy snack for Diabetics. Dietary intakes of cashew and other foods rich in magnesium helps to regulate blood pressure. See 9 amazing benefits of cashew nuts for complete details. 

Paneer : Paneer contains high quality protein and calcium which aids in weight loss. Since paneer is low in carbs and high in protein it gets digested slowly and hence good for diabetesPotassium in paneer helps to reduce the effect of high sodium, by lowering blood pressure and contraction of blood vessels, resulting in improved heart health and reduced risk of heart attack. Great for weight loss and read the interesting article on is paneer good for you?

Fresh Cream : 1 tbsp of fresh cream (15 gm) provides around 18 calories, out of which 16 calories result from saturated fat. Till late, saturated fat was always looked upon as that evil fat which would lead to high cholesterol levels and strokes. Offhand, studies have revealed no such association. So, the next question that arises is “Are saturated fats healthy then?” What’s more important is to look at your diet in totality. Till no furnished evidence is available on this subject, you can add about a tsp of fresh cream once in a while to your meals to enhance the taste. Try and not to add it in bulk frequently. This holds true for a healthy individual or for those suffering from diabetes, heart problem etc. 

What's the problem?

Cornflour ( Cornstarch) ProsCornflour is easy to digest because of the presence of insoluble fiber, thus benefits the gut. It’s gluten-free and can be consumed by those who cannot afford to stock wheat. Cons. Cornflour is full of calories and carbs like refined sugar, thus a barrier to weight reduction. Those on weight loss diet must definitely not reach out for it. The high crabs makes it a No-No for a diabetic meal and restricted for heart patients. Read for more details is cornflour healthy

Can diabetics, heart patients and over weight individuals have  Navratna Korma?

Yes, this recipe is good for diabetics, heart and weight loss BUT you need to make changes. Use low fat paneer, cut the amount of cream used, no canned pinepple to be used. We ask you to cut the fat from the recipe as there is quite a lot and you need to balance the fat intake for the day. Yes, ghee does contain cholesterol, but some amount of cholesterol is needed by the body. Cholesterol has some functions to play too. It is necessary for hormone production, brain function, cell health and lubricating the joints.

What is a healthy accompaniment to the Subzi? Have healthy rotis or parathas.

We suggest a bajra roti, jowar rotiradish nachni roti recipe , basic ragi roti recipe, and whole wheat roti to make a healthy combination.

Bajra Roti

Bajra Roti

Healthy paratha recipes like yellow moong dal and spring onion paratha made with whole wheat flour + yellow moong dal. Paushtic parathasGreen Moong Dal and Spring Onion Paratha recipe are another option. 

Paushtic Parathas

Paushtic Parathas

Can healthy individuals have Navratna Korma?

Yes, but drop the pinapple from the recipe.

Navratna Korma is high in

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

2. 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 223 calories that come from Navratna Korma?

Walking (6 kmph) = 1hr 7 mins

Running (11 kmph) = 22 mins

Cycling (30 kmph) = 30 mins       

Swimming (2 kmph) = 38 mins

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

Value per serving% Daily Values
Energy223 cal11%
Protein6 g11%
Carbohydrates14.1 g5%
Fiber3.3 g13%
Fat16 g24%
Cholesterol0 mg0%
VITAMINS
Vitamin A482 mcg10%
Vitamin B1 (Thiamine)
Vitamin B2 (Riboflavin)
Vitamin B3 (Niacin)0.5 mg4%
Vitamin C21.5 mg54%
Vitamin E
Folic Acid (Vitamin B9)20.6 mcg10%
MINERALS
Calcium135.7 mg23%
Iron1.5 mg7%
Magnesium0 mg0%
Phosphorus0 mg0%
Sodium20 mg1%
Potassium128.8 mg3%
Zinc0.6 mg6%
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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