Nutritional Facts of Oats Adai, Oats Spinach Pancake, Calories in Oats Adai, Oats Spinach Pancake

by Tarla Dalal
This calorie page has been viewed 811 times

How many calories does one Oats Adai have?

One Oats Adai gives 62 calories. Out of which carbohydrates comprise 27 calories, proteins account for 7 calories and remaining calories come from fat which is 29 calories.  One Oats Adai provides about 3 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Oats Adai recipe. Adai is one of the most popular South Indian snacks. It is a slightly thicker pancake compared to dosas, and is made with a spicy batter of rice and pulses. Here, we have made a modern variant using crushed oats. The Oats Adai is quick and easy to make, and incredibly healthy too! Ready in minutes, this recipe is made with a batter of oats and spinach boosted with flavourful ingredients like onions, green chillies, ginger and spice powders.

Is Oats Adai healthy?

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

Let's understand the Ingredients.

What's good.

1. Oats : Oats are a great source of protein for Vegetarians. It is rich in soluble fibre (to make it good for diabetics), which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol. Whole Oats have an antioxidant called Avenanthramide (a polyphenol from oats) which helps lower blood pressure levels. Soluble fibre absorbs water and swells and to become gel like substance which helps in the absorption of nutrients like B Vitamins and minerals like Magnesium and Zinc which are key to a good heart. See here why oats are good for you?

2. Spinach (Palak) : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach is very rich in insoluble fibre, 25% having soluble fiber and 75% insoluble fiber.  Spinach is good for the heartdiabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

3. 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 Oats Adai?

Yes, this recipe is good for diabetics, heart and weight loss. Oats are a great source of protein for Vegetarians. It is rich in soluble fibre (to make it good for diabetics), which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol.

Healthy Chutney to have with Oats Adai

Have this with nutritious green chutney recipe which has ZERO sugar used in it made with mint leaves, onions and coriander, lehsun ka chutneygreen garlic chutney or green chutney recipe.  Coconut based options are healthy coconut chutney made from coconut and coriander and coconut coriander green chutney for idlis dosa uttapam vada.

Nutritious Green Chutney

Nutritious Green Chutney

Can healthy individuals have Oats Adai?

Yes.

How to burn 62 calories that come from Oats Adai?

Walking (6 kmph) = 19 mins

Running (11 kmph) = 6 mins

Cycling (30 kmph) = 8 mins       

Swimming (2 kmph) = 11 mins

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

Value per adai% Daily Values
Energy62 cal3%
Protein1.7 g3%
Carbohydrates6.7 g2%
Fiber1.1 g4%
Fat3.2 g5%
Cholesterol0 mg0%
VITAMINS
Vitamin A259.7 mcg5%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.1 mg1%
Vitamin C1.7 mg4%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)10.1 mcg5%
MINERALS
Calcium10.8 mg2%
Iron0.5 mg2%
Magnesium19.8 mg6%
Phosphorus38.1 mg6%
Sodium2.7 mg0%
Potassium53.7 mg1%
Zinc0.4 mg4%
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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