Nutritional Facts of Stuffed Nachni Roti, Healthy Ragi Roti, Calories in Stuffed Nachni Roti, Healthy Ragi Roti

by Tarla Dalal
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Lunch Roti

How many calories does one Stuffed Nachni Roti have?

One Stuffed Nachni Roti gives 84 calories. Out of which carbohydrates comprise 52 calories, proteins account for 8 calories and remaining calories come from fat which is 25 calories.  One Stuffed Nachni Roti provides about 4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Stuffed Nachni Roti recipe. These scrumptious rotis are made out of nachni and whole wheat flour, and stuffed with a flavourful vegetable filling. 

The succulent filling adds softness to the nachni rotis, making them more enjoyable. The combination of karela and cauliflower gives a well-balanced flavour and texture to the stuffing mixture, which is resplendent with the perky aroma and flavour of fenugreek leaves. 

You will be surprised to see that the bitterness of ingredients like karela and fenugreek, which are excellent foods for diabetics, are beautifully offset by the cauliflower. 

One thing you need to remember about the Stuffed Nachni Roti is that the vegetable stuffing has to be made just before making the rotis, because it will get watery after sometime, making it difficult to roll them. Also, make sure you serve the stuffed rotis hot and fresh off the tava.

Is Stuffed Nachni Roti healthy?

Yes, its healthy. Made from ragi, whole wheat flour, cauliflower, methi leaves and Indian spices. 

Let's understand the Ingredients.

What's good.

Ragi flour ( Nachni flour) : Ragi flour is high in protein and great source for vegetarians. In addition its gluten freehigh in fiber which in turn is good for diabetics and heart patients. A must read for the benefits of ragi to include in your daily diet. 

Whole Wheat flour : Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food. See detailed benefits of whole wheat flour and why it's good for you.

Karela ( bitter gourd) : Anyone who has just been detected with diabetes is advised to eat karela by all. Many studies have shown that they contain insulin like substances which help to keep blood sugar under control. Moreover the carb count of this gourd is also low, which is an added advantage for diabetics. Bitter gourd not only reduces intestinal disorders like constipation but is equally beneficial for Irritable Bowel Syndrome (IBS). See detailed benefits of bitter gourd karela

Cauliflower : Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels. One cup Cauliflower provides you 100% off your daily recommended allowance of Vitamin C. Rich in Antioxidant and read here for detailed benefits of cauliflower

Methi (fenugreek leaves) : Methi leaves are low in calorie, powerful antioxidant, cures mouth ulcers. Rich in Vitamin K which is good for bone metabolism. See all benefits of methi leaves here. 

Can diabetics, heart patients and over weight individuals have Stuffed Nachni Roti?

Yes, this is healthy. High in protein and fibre makes this recipe safe. Anyone who has just been detected with diabetes is advised to eat karela by all. Many studies have shown that they contain insulin like substances which help to keep blood sugar under control. Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels.

Can healthy individuals have Stuffed Nachni Roti?

Yes, they can. You probably will only manage to eat 2 rotis due to high fibre content. 

What is a healthy accompaniment to this roti?

We suggest you pair it with homemade curds using cows milk or low fat curds

Basic Homemade Curd, Dahi Or Yogurt Using Cow's Milk

Basic Homemade Curd, Dahi Or Yogurt Using Cow's Milk

Stuffed Nachni Roti 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 84 calories that come from one Stuffed Nachni Roti?

Walking (6 kmph)     =         25  mins
Running (11 kmph)     =            8  mins
Cycling (30 kmph)     =         11  mins
Swimming (2 kmph)     =         14  mins

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

Value per roti% Daily Values
Energy95 cal5%
Protein2 g4%
Carbohydrates12.9 g4%
Fiber2.7 g11%
Fat4.1 g6%
Cholesterol0 mg0%
VITAMINS
Vitamin A97.2 mcg2%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.6 mg5%
Vitamin C9 mg22%
Vitamin E0.2 mg1%
Folic Acid (Vitamin B9)11.3 mcg6%
MINERALS
Calcium47.2 mg8%
Iron1 mg5%
Magnesium27.7 mg8%
Phosphorus62.3 mg10%
Sodium9 mg0%
Potassium79.8 mg2%
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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