Nutritional Facts of Paneer Tikki Aur Chole, Calories in Paneer Tikki Aur Chole

by Tarla Dalal
This calorie page has been viewed 338 times

Course
Chaat

Cooking Method
Shallow Fry Indian

How many calories does one serving of Paneer Tikki Aur Chole have?

One serving of Paneer Tikki Aur Chole gives 222 calories. Out of which carbohydrates comprise 121 calories, proteins account for 23 calories and remaining calories come from fat which is 81 calories. One serving of Paneer Tikki Aur Chole provides about 11 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view. Paneer Tikki Aur Chole recipe. Tikki chole is one of the most popular chaats in North India. One afternoon when I was left with the task of feeding my hungry grandchildren, I thought of making the most of what was available on my kitchen shelf. I then chanced upon this recipe which has today become very popular amongst my family and friends. It took some time to master the art of making crisp alu tikkis. I use old potatoes (which are commonly referred to as wafer potatoes) to make the tikkis crisp and a slice of soaked bread to not only bind the potatoes but also to make them more crunchy. The paneer filling for tikkis uses tomato purée which adds a sharp tangy taste to it. If you are one of those who would like to avoid deep frying tikkis (all of us think it a crime to eat deep fried food), you can shallow fry on a griddle (tava) using a little oil. Chole along with these tikkis makes a heavy snack. But you will enjoy the tikkis by themselves with a little green chutney.

Is Paneer Tikki Aur Chole healthy?

No, this is not healthy. Let's see why.

Let's understand the Ingredients.

What's good.

1. 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

2. 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.   

3. 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?

4. 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 in Onions 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

5. Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

6. Kabuli Chana ( white chick peas) Kabuli Chana which is used in popularly in Chole in India is a complex cab which prevents surges in blood sugar levels and good for diabetics. Chickpeas are high in Fibre resulting in your stomach feeling a lot fuller than refined carbs. One cup of cooked chickpeas has 14 grams of protein, which is a really good amount. See here for 10 fabolous benefits of chickpeas

7. Lemon, Lemon Juice : Lemon is a very good source of Vitamin C and thus helps in the production of  white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity. Therefore, Lemon juice is given to prevent common cold. The ascorbic acid in lemon juice helps in absorption of iron from the food. So if you’re iron deficient or have anaemia squeeze a lemon on iron rich recipes. See detailed benefits of lemon, lemon juice.

What's the problem?

1. Potatoes (Aloo) : Potatoes being high in simple carbohydrates will lead to weight gain and are not good for people with diabetes, heart problem and obesity. Potatoes are recommended for malnourished children and people with low weight. See full details on why potatoes are bad for you

2. Whole Wheat Bread : Well, the use of bread is relative and individualistic. Whole wheat bread is better choice than white bread made from refined plain flour. Compared to maida-based bread which is surely to be avoided, the bread made with whole wheat grain that is milled or with whole wheat flour is a healthier alternative. Whole wheat bread has more fiber than the white bread, which helps in maintaining weight, blood sugar and blood cholesterol levels. However both the varieties of bread are almost at par in their carb count. So moderation is the key here.

3. 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 Paneer Tikki Aur Chole?

No, this recipe is not good for diabetics, heart and weight loss.  Potatoes being high in simple carbohydrates will lead to weight gain and are not good for people with diabetes, heart problem and obesity. 

Here are some Healthy Indian snack options.

You can have Oats Moong Dal Tikki or  paneer pudina tikki as healthy options. 

Paneer Pudina Tikki

Paneer Pudina Tikki

Can healthy individuals have Paneer Tikki Aur Chole?

No. Opt for the healthy tikkis given above. 

8 Pointers to get healthy on a Indian diet

1. Eat healthy and say yes to good home cooked food. Prefer whole grains like oatmeal, quinoa, buckwheat, barley and healthy flours like bajra flour, jowar flour, quinoa flour, wheat flour etc. rather than refined ones like maida. Have healthy Indian fats like ghee, coconut, coconut oil in your diet.

2. Opt out of junk food, packaged food, deep fried foods. Prefer steamed snacks and other non-fried snacks. Check out some Healthy Indian Snacks. Remember to eat small frequent meals through the day as that will keep you always full and prevent your blood sugar from dropping. By starving your body through some diet, will not help you one bit. In fact, dieting will make you binge on 2 to 3 meals which is not good. 

3. Have 4 to 5 servings of vegetables and 2 to 3 servings of fruit is a must. Follow the logic of a vegetable in each main meal of the day and a fruit in-between meals. Check out a few Healthy Indian Soups and Healthy Indian Salads  recipes using this food group.           

4. Cut down on sugar and salt in your diet and pick honey ( very small amounts) or dates to sweeten your food. Slowly cut the sugar habit as this is not going to happen over night. Sugar  is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Salt and blood pressure. Apart from stress and obesity, one of the main reasons for high blood pressure is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes. 

This is not true. Bajra and jowar are rich in potassium and critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include the basic bajra roti and jowar roti in your daily diet to have with Lower Blood Pressure Subzis Recipes

5. Befriend a few healthy seeds and nuts like chia seeds, flax seeds, sesame seeds, walnuts and almonds. 

6.  Sprouts are called ‘living food’. They are high is most nutrients and easy to digest as well. Let them feature in your meals at least thrice a week. Also Read : All Benefits about Sprouts

7.  Exercise 45 minutes every day. No excuse. You can walk fast, run, do weights, play your favourite sport or go to the gym. No activity reduces muscle tissue which will lead to muscke loss and all kinds of problems with that. 

8.  Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover and makes you look much younger. Also getting good sleep prevent muscle loss. 

Paneer Tikki Aur Chole 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 B3 (niacin) : Vitamin B3 helps in brain functioning and mental health. Also healthy skin formation. 

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

4. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

5. 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 222 calories that come from Paneer Tikki Aur Chole?

Walking (6 kmph) = 1 hr 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
Energy222 cal11%
Protein5.8 g11%
Carbohydrates30.2 g10%
Fiber2.6 g10%
Fat9 g14%
Cholesterol0 mg0%
VITAMINS
Vitamin A223 mcg5%
Vitamin B1 (Thiamine)0.3 mg30%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)2.4 mg20%
Vitamin C10.2 mg25%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)51.8 mcg26%
MINERALS
Calcium129.9 mg22%
Iron1.7 mg8%
Magnesium33.3 mg10%
Phosphorus114.4 mg19%
Sodium6.3 mg0%
Potassium161.9 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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