Nutritional Facts of Aloo Palak Roti, Calories in Aloo Palak Roti

by Tarla Dalal
This calorie page has been viewed 3115 times

How many calories does one  Aloo Palak Roti have?

One Aloo Palak Roti gives 170 calories. Out of which carbohydrates comprise 88 calories, proteins account for 18 calories and remaining calories come from fat which is 67 calories.  One serving of Aloo Palak Roti provides about 8 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

170 calories for 1  Aloo Palak Roti, Cholesterol 0.8 mg, Carbohydrates 22g, Protein 4.5g, Fat 7.4g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Aloo Palak Roti.

See aloo palak roti recipe | Punjabi style aloo palak roti | potato spinach roti | with 19 amazing images.

aloo palak roti is a Punjabi style aloo palak roti which is a perfect breakfast roti. We have used the most basic ingredients in making of aloo palak roti and the addition of aloo makes these rotis melt in the mouth. The dough of potato spinach roti is kneaded just how its done for Gujarati thepla.

Potatoes by themselves are healthy and tasty if not deep fried. Add to this the goodness of spinach, yoghurt and wheat flour and you're left with nothing more to wish for! Have aloo palak roti for a Punjabi breakfast.

Aloo and palak makes a great combination in Punjabi style aloo palak roti.

aloo palak roti is a perfect replacement for roti. In fact, potato spinach rotis can be used as one-dish meal and had with curd and loads of sliced onions. You can also give this to your kids tiffin box or can also be served as evening tea snacks or breakfast.

Notes on aloo palak roti. 1. To prepare aloo palak roti, in a deep bowl, take boiled, peeled and mashed potatoes. While making any paratha or roti using boiled potatoes, ensure they are not overcooked. Overcooked potatoes tend to absorb extra water making dough mushy and difficult to roll. 2. Add fresh curd. It not only helps in making the aloo palak roti soft but also increases the nutrient quotient with an addition of calcium.

Is Aloo Palak Roti healthy?

Yes for some and no for others. 

Aloo Palak consists of lots of good ingredients like, palak, whole wheat fllour and besan. So lets understands whats good.

1.  Whole Wheat flour : 2 cups of whole wheat flour is used for 12 rotis. Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food.  Whole wheat flour is rich in Phosphorus which is a major mineral which works closely with calcium to build our bonesVitamin B9 helps your body to produce and maintain new cells, especially increase red blood cells. See detailed 11 benefits of whole wheat flour and why it's good for you.

2. Besan : 1/2 cup besan used. Besan has more good fat than whole wheat flour and also higher protein content. Rich in complex carbohydrates and with a low glycemic index, besan is good for diabetics too. Besan is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells (WBC) in the bone marrow. See 10 detailed benefits of besan and why it's good for you. 

3. Palak : 1 cup palak is used.  Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach has 25% having soluble fiber and 75% insoluble fibre. Spinach is good for the heartdiabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

But the problem with Aloo Palak Rotis is

Potatoes : This recipe uses one cup of boiled potatoes.  Being high in simple carbohydrates they will lead to weight gain and not good for people with diabetes, heart problems and obesity. See full details on why potatoes are bad for you.

Can diabetics, heart patients and overweight individuals have Aloo Palak Roti ?

So, Aloo Pakal roti gets a no from us. Not good for weight loss, diabetics, heart patients and those looking for a healthylife style. 

Can healthy  individuals have Aloo Palak Roti ?

Yes. This is healthy but cut the potatoes by a bit.

What is a healthy accompaniment to this roti?

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

ow fat curds recipe | healthy low fat curds | low fat dahi | Indian low fat curds |

Low fat curds recipe | healthy low fat curds | low fat dahi | Indian low fat curds |

How to burn 170 calories that come from one Aloo Palak Roti?

Walking (6 kmph)     =         51  mins
Running (11 kmph)     =          17  mins
Cycling (30 kmph)     =         23  mins
Swimming (2 kmph)     =         29  mins

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

Value per roti% Daily Values
Energy170 cal8%
Protein4.5 g8%
Carbohydrates22 g7%
Fiber4 g16%
Fat7.4 g11%
Cholesterol0.8 mg0%
VITAMINS
Vitamin A391.7 mcg8%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.2 mg10%
Vitamin C3 mg8%
Vitamin E0.3 mg2%
Folic Acid (Vitamin B9)26.4 mcg13%
MINERALS
Calcium31.1 mg5%
Iron1.6 mg8%
Magnesium44.4 mg13%
Phosphorus110.3 mg18%
Sodium14.5 mg1%
Potassium152.6 mg3%
Zinc0.7 mg7%
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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