Nutritional Facts of Rajma and Paneer Sandwich, Calories in Rajma and Paneer Sandwich

by Tarla Dalal
This calorie page has been viewed 512 times

Course
Sandwich

How many calories does one Rajma and Paneer Sandwich have?

One Rajma and Paneer Sandwich gives 139 calories. Out of which carbohydrates comprise 61 calories, proteins account for 24 calories and remaining calories come from fat which is 57 calorie.  One Rajma and Paneer Sandwich provides about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Rajma and Paneer Sandwich recipe. Calcium and protein rich snack especially for kids. One sandwich is more than enough to fill in their tummy! Both these nutrients are very important during their growing period to give that healthy bones. For those adults who would also like to enjoy this sandwich can opt for low-fat butter instead of its high fat counterpart.

Is Rajma and Paneer Sandwich healthy?

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

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

Let's understand the Ingredients.

What's good.

1. 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.

2. Rajma : One cup of cooked kidney beans has 26.2% of your daily Magnesium requirements. Rajma is a complex carb and rich in Fibre which helps in Lowering Cholesterol levels. Rajma is rich in Potassium which is critical for those with High Blood Pressure as it lessens the impact of sodium. Eating rajma is good for diabetics due to being a  fiber rich food. See here for 10 health benefits of rajma and why you should eat it.

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. 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.   

6. Capsicum (Bell Peppers) : Rich in vitamin Ccapsicum protect and maintain the lining of the heart. Colourful capsicums are not only visually appealing but also good for your eyes too, as they contain antioxidant Lutein, which protects the eye from cataracts and degeneration of the eye. Capsicum is h

7. Coriander (kothmir, dhania) : 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. 

8. Butter : Butter contains 80% fats and it comprises of many types of fatty acids. Butter has short chain fatty acids and medium chain fatty acids which are broken down and absorbed into the body directly and go straight to the liver and get converted to fuel to be used by the muscles. Due to this anti-inflammatory effect, it is said to have a positive effect in treating Irritable Bowel Syndrome (IBS). Recent research shows that small amounts of butter has positive effects on heart health. So diabetics too can have small quantity of butter and balance it with other types of fats they consume. A tbsp. of butter fulfils 8% of your days requirement of vitamin A. This Vitamin A is a powerful antioxidant which is essential for glowing skin health and immune function. We suggest you read about butter the super food

What's the problem?

Can diabetics, heart patients and over weight individuals have Rajma and Paneer Sandwich?

No, this recipe is not good for diabetics. Okay for  heart and weight loss. 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. 

The tomato ketchup is normally made with lots of sugar so best to avoid it. Prefer mustard instead.

Can healthy individuals have Rajma and Paneer Sandwich?

Eat in moderation. 

Rajma and Paneer Sandwich is high in

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

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

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 139 calories that come from one Rajma and Paneer Sandwich?

Walking (6 kmph)     =        42  mins
Running (11 kmph)     =          14  mins
Cycling (30 kmph)     =         19  mins
Swimming (2 kmph)     =         24  mins
   

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

Value per sandwich% Daily Values
Energy139 cal7%
Protein5.9 g11%
Carbohydrates15.2 g5%
Fiber1.3 g5%
Fat6.3 g10%
Cholesterol3.3 mg1%
VITAMINS
Vitamin A347 mcg7%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.2 mg2%
Vitamin C22.2 mg56%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)71.3 mcg36%
MINERALS
Calcium90.1 mg15%
Iron1.3 mg6%
Magnesium36.3 mg10%
Phosphorus97 mg16%
Sodium71.1 mg4%
Potassium280.8 mg6%
Zinc0.8 mg8%
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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