Nutritional Facts of Pumpkin and Mixed Veggie Subzi, Calories in Pumpkin and Mixed Veggie Subzi

by Tarla Dalal
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How many calories does one serving of Pumpkin and Mixed Veggie Subzi have?

One serving of Pumpkin and Mixed Veggie Subzi gives 132 calories. Out of which carbohydrates comprise 24 calories, proteins account for 4 calories and remaining calories come from fat which is 103 calories.  One serving of Pumpkin and Mixed Veggie Subzi provides about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Pumpkin and Mixed Veggie Subzi recipe.

Is Pumpkin and Mixed Veggie Subzi healthy?

Yes, BUT with small changes. 

Let's understand the Ingredients.

What's good.

Red Pumpkin ( kaddu, bhopla) :  A cup of pumpkin cubes fulfils your day’s requirement of Vitamin A (5526 mcg), thus making it a super food for your eyes. Kaddu  can be included in safe amounts by diabetics. The magical combo of antioxidants and Vitamins A and Vitamin C  create a shield against cancer cells. The antioxidants help reducing LDL cholesterol (bad cholesterol) from oxidizing and clogging the blood vessels, which if persists would increase the risk of heart disease. Read is pumpkin healthy

Doodhi (bottle gourd, lauki) : With extremely low levels of sodium, this doodhi is highly suitable for those with high BP. It helps reduce blood cholesterol levels and regulate blood pressure and ensures a proper blood flow to heart and they're onwards to all parts of the body. It helps prevent acidity and good for diabetics. See the 10 benefits of bottlegourd article for complete information. 

French Beans ( Fansi ) : French Beans is rich in folic acid.  A deficiency of folic acid can also lead to anaemia, as like iron they are equally necessary to make red blood cells. Without enough folic acid, you can get easily tired. Pregnant women can also benefit from its folic acid count. It’s effective to achieve weight loss, overcome constipation, control blood sugar levels,  treat high cholesterol as well as prevent cancer. See here for detailed 15 benefits of french beans

What's the problem?

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.  

Can diabetics, heart patients and over weight individuals have Pumpkin and Mixed Veggie Subzi ?

Best avoided as there is use  of potatoes and red pumpkin. Potatoes being high in simple carbohydrates will lead to weight gain and are not good for people with diabetes, heart problem and obesity.

Can healthy individuals have Pumpkin and Mixed Veggie Subzi?

Yes, you can but be careful of the potatoes. 

Pumpkin and Mixed Veggie Subzi is high in

1. 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 132 calories that come from one serving of Pumpkin and Mixed Veggie Subzi?

Walking (6 kmph)     =         40  mins
Running (11 kmph)     =          13  mins
Cycling (30 kmph)     =         18  mins
Swimming (2 kmph)     =         23  mins
   
   

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

Value per serving% Daily Values
Energy132 cal7%
Protein1.1 g2%
Carbohydrates6.1 g2%
Fiber1.8 g7%
Fat11.4 g17%
Cholesterol0 mg0%
VITAMINS
Vitamin A313.8 mcg7%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.4 mg3%
Vitamin C18 mg45%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)23.3 mcg12%
MINERALS
Calcium30 mg5%
Iron0.5 mg2%
Magnesium18.7 mg5%
Phosphorus59.1 mg10%
Sodium11.8 mg1%
Potassium119.2 mg3%
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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