Nutritional Facts of Varan Bhaat, Maharashtrian Varan Bhaat, Calories in Varan Bhaat, Maharashtrian Varan Bhaat

by Tarla Dalal
This calorie page has been viewed 871 times

How many calories does one serving of Varan Bhaat have?

One  serving of Varan Bhaat gives 410 calories. Out of which carbohydrates comprise 260 calories, proteins account for 52 calories and remaining calories come from fat which is 99 calories.  One  serving of Varan Bhaat provides about 20 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Varan Bhaat is a famous Maharashtrain rice served with toovar dal. 

Is Varan Bhaat healthy?

Yes and No, for Varan Bhaat. Made of rice, toovar dal, tomatoes, onions and Indian spices.

Let's understand the ingredients.

What's good.

Toor Dal : Toor dal is rich in proteins, the building block of good health. High in fiber, diabetic and heart friendly. Being an excellent source of folic acid, pregnant women must include toor dal in their daily diet. See detailed benefits of toor dal

Onions : Yes, its a great Anti Oxidant. The phytochemical present in onions along with their Vitamin C help boost your immunity. The chromium in onions help regulate your blood pressure. The sulphur in the onion which brings you tears is actually good for your eyes. Raw onions keep your heart healthy and see here for total benefits of onions

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. Read about 13 amazing benefits of tomatoes.  

What's the problem?

Rice : Here are the pros for rice. Rice is a great source of complex carbohydrates, which is an important source of energy for our body. Rice is low in fibre and therefore a good option for people suffering from diarrhea. What's not good in rice. Foods like rice are high in GI are not suitable for weight loss, heart patients,  diabetics as they affect the blood sugar control levels. See details of is white rice and parboiled rice good for you?

Is varan bhaat safe for diabetics, heart and overweight individuals?

The issue in this recipe is the use of rice. Foods like rice are high in GI are not suitable for weight loss, heart patients,  diabetics as they affect the blood sugar control levels. An option for you it to cut the rice from 4 cups to 1 cup cooked rice and add more toor dal. That way the rice consumption is down by a lot. 

Is varan bhaat suitable for a healthy life style?

An option for you it to cut the rice from 4 cups to 1 cup cooked rice and add more toor dal. That way the rice consumption is down by a lot. Then this becomes a healthier option to have. 

Varan Bhaat is high in

1. Protein : Protein is required for the managing the wear and tear of all cells of the body. 
2. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.
3. Magnesium : Magnesium is required for formation of bones and teeth. helps in the metabolism of calcium and potassium.
4. Phosphorous Phosphorous works closely with calcium to build bones. 
5. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells 
6. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.
 
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 410 calories that come from one serving of Varaan Bhaat?

Walking (6 kmph) = 2 hrs 3 mins

Running (11 kmph) = 41 mins

Cycling (30 kmph) = 55 mins       

Swimming (2 kmph) = 1 hr 10 mins

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

Value per serving% Daily Values
Energy410 cal20%
Protein12.9 g23%
Carbohydrates64.9 g22%
Fiber6.1 g24%
Fat11 g17%
Cholesterol0 mg0%
VITAMINS
Vitamin A230.3 mcg5%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)2.2 mg18%
Vitamin C5.5 mg14%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)50.6 mcg25%
MINERALS
Calcium48.7 mg8%
Iron1.6 mg8%
Magnesium85.8 mg25%
Phosphorus215.4 mg36%
Sodium17.5 mg1%
Potassium528.2 mg11%
Zinc1.1 mg11%
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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