Nutritional Facts of Arbi Subzi, Calories in Arbi Subzi

by Tarla Dalal
This calorie page has been viewed 24867 times

How many calories does one serving of Arbi Subzi have?

One  serving of Arbi Subzi 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.

Click here to view Arbi Subzi recipeA unique preparation of colocassia, which is easy and quick to make but very, very tasty. In this subzi, 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 this easily, cook the arbi in a pressure cooker for around three whistles, and then peel and cut into roundels. Once this is ready, the Arbi Subzi will be ready in minutes. Serve this dry subzi hot and fresh with dal and rotis or parathas.

Is Arbi Subzi healthy?

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

Let's understand the Ingredients.

What's good.

1. Colocaisa, arbi, taro root: 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. Further being low on sodium count, it can be consumed by those with high blood pressure. The fair amounts of vitamin C may help to strengthen immune system. With not very high in carbs and a low in glycemic index together, it may benefit diabetics. However, more research in this field is yet to be initiated.

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?  

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 Subzi?

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.

Can healthy individuals have Arbi Subzi?

Yes, but small amounts.

Arbi Subzi is high in

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

2. Phosphorous Phosphorous works closely with calcium to build bones. 

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 mg7%
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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