Nutritional Facts of Arbi ki Sabzi, Calories in Arbi ki Sabzi

by Tarla Dalal
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How many calories does one serving of Arbi ki Sabzi have?

One  serving ( 200 grams ) of Arbi ki Sabzi gives 246 calories. Out of which carbohydrates comprise 136 calories, proteins account for 18 calories and remaining calories come from fat which is 92 calories.  One  serving of Arbi Subzi provides about 12 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

246 calories for 1 serving of Arbi ki Sabzi, Cholesterol 0 mg, Carbohydrates 34.1g, Protein 4.4g, Fat 10.2g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Arbi Subzi

Click here to view  arbi ki sabzi recipe | Punjabi sookhi arbi ki sabji | Ghuiya ki sabzi | 

arbi ki sabzi is a dry sabzi made in Rajasthan and Punjab. Learn how to make Ghuiya ki sabzi .

A unique preparation of colocasia (arbi), which is easy and quick to make but very, very tasty. In this arbi ki sabzi, roundels of cooked arbi are tossed with a mixture of spices and beaten rice, which gives the subzi an appealing flavour and a mild, pleasant crunch too. 

To prepare Punjabi sookhi arbi ki sabji easily, cook the arbi in a pressure cooker for around two whistles, and then peel and cut into roundels. Once this is ready, the arbi ki sabzi  will be ready in minutes. 

With not a very high calorie count but substantial amount of potassium, arbi is beneficial for the heart in arbi ki sabzi . Further being low on sodium count, it can be consumed by those with high blood pressure. Fair amounts of vitamin C may help to strengthen the immune system. 

Serve arbi ki sabzi  sabzi hot and fresh with dal and rotis or parathas .

Is Arbi ki Sabzi healthy?

Yes, this is not healthy. Let's see why.

Let's understand the Ingredients.

What's good.

1. Colocasia (Arbi) : Colocasia  are a very good source of vitamin A – an important vitamin which helps in vision. This impressive benefits of taro leaves comes from vitamin C – a nutrient which is important to build your WBC (white blood cells) and thus immunity. The fiber (1.3 g / cup) in taro leaves helps to reduce the cholesterol levels in the body, while the potassium will help to maintain normal blood pressure. The low calorie count of colocasia makes it a wise choice for weight watchers and diabetics.

2 . Poha ( Beaten rice) : Pros for poha. High iron count (2.67 mg in a cup) of poha. Most people prefer eating poha for breakfast. The reason behind it is its high carb count. Poha helps us accomplish nearly 5% of potassium requirement which will control blood pressure and sustain cardiac health and  further aids in controlling blood cholesterol too. Cons. Due to high carb content it is not good source  of diabetic food. With calories to add along with carbs and not much fiber, poha should logically be constrained by those who intend to lose weight. High protein, less carbs and more fiber should be the target of weight watchers. Read is poha healthy?  

Coconut Oil : Use cococnut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts.  Coconut oil is a medium chain triglycerides (MCT’s).  Unlike other fats, they go directly from the gut to the liver. From here, they are then used as a source of energy. As the calories in MCT’s are used straight away, they are less likely to be stored as fats in the body. MCT's have shown to improve your brain and memory function, they also give a boost to your energy levels and improve your endurance.  The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol, maintaining normal blood pressure and good for diabetics. See detailed benefits of coconut oil

What's the problem?

1. Vegetable Oils : To some vegetable oil is only soyabean oil, while some promote it as a mix of oils like soyabean, canola, sunflower, corn and other omega-6 rich oils. These are often cheaper options than many oils, but they are highly processed oils. They are undoubtedly not to be reached out for, whether you are looking for salad dressings, sautéing or cooking.  The 5 best oils used in cooking are olive oil (low temperature short time cooking), avocado oilcanola oilcoconut oil and peanut oil. You must read the super article to find the facts of  which oil is the healthiest avoid vegetable oil

Can diabetics, heart patients and over weight individuals have Arbi ki Sabzi?

Yes, this reicpe is good for heart and diabetics but eat in restricted quantity. Colocasia, also called taro root is a starchy vegetable with nutty flavour. With not very high on calorie count but substantioal amount of potassium, it is beneficial for heart. With not very high in carbs and a low in glycemic index together, it may benefit diabetics and good for weight loss.

Use  cococnut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts.

Can healthy individuals have Arbi Sabzi?


What to have with Arbi ki Sabzi  ?

Always confusing what to pair with a healthy dal. Rice or not. Our call is to look for healthy options. If you are having rice, we say take a very small amount of rice and loads of dal. Rice is high in carbs so watch it. 

We highly recommend having a bajra roti, jowar roti and whole wheat roti to make a healthy combination. Note that when you combine any dal with any cereal ( bajra, jowar, ragi, whole wheat ) then the protein quality is enhanced.

Jowar Roti
Jowar Roti

Arbi ki Sabzi  is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy. 34% of RDA.
  2. Phosphorous Phosphorous works closely with calcium to build bones. 33% of RDA.
  3. Potassium : Potassium is critical for those with high blood pressure as it lessen the impact of sodium. Eat more avocados, bananas, watermelons, papaya, plums and grapefruits. 15% of RDA.
  4. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. % of RDA. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 13% of RDA.
  5. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 9% of RDA.

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 246 calories that come from one serving of Arbi Subzi?

Walking (6 kmph) = 1 hr 14 mins

Running (11 kmph) = 25 mins

Cycling (30 kmph) = 33 mins       

Swimming (2 kmph) = 42 mins

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

Value per serving% Daily Values
Energy246 cal12%
Protein4.4 g8%
Carbohydrates34.1 g11%
Fiber1.3 g5%
Fat10.2 g15%
Cholesterol0 mg0%
Vitamin A120 mcg2%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.9 mg8%
Vitamin C0.6 mg2%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)68.3 mcg34%
Calcium52 mg9%
Iron1 mg5%
Magnesium45.1 mg13%
Phosphorus198.8 mg33%
Sodium12.3 mg1%
Potassium702.9 mg15%
Zinc0.5 mg5%
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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