Nutritional Facts of Bhakri ( Gujarati Recipe), Calories in Bhakri ( Gujarati Recipe)

by Tarla Dalal
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How many calories does one Bhakri have?

One bhakri has 113 calories. Out of which carbohydrates comprise 63 calories, proteins account for 10 calories and remaining calories come from fat which is 79 calories.  One bhakri provides about 6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See bhakri recipebhakri recipe | whole wheat bhakri | soft Gujarati Bhakri | with 13 amazing images.

To make bhakri, combine whole-wheat flour, ghee and salt in a deep bowl and knead into firm dough using little water. Divide the dough into 12 portions and cook on a non-stick tava to give a soft Gujarati Bhakri.

Bhakhris are a staple food to many. This popular Indian bread is known as Maharashtrian Bhakri and Gujarati Bhakriwhole wheat bhakri are best had hot and fresh.

I would like to share some tips to make the perfect bhakri. 1. With the help of a rolling pin, roll the dough into a 100 m.m. (4") diameter thick circle. It should be thicker than paratha. If the edges crack too much when you roll the bhakri then you may need to add some water or milk additionally to make smooth dough. 2. Make sure you cook the bhakri on low flame. If you will cook it on high or medium flame, brown spots will apprear but the bhakri will left raw from inside. 

3 Reasons to eat Bhakri

The main component of Bhakri is whole wheat flour. 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.  Whole wheat flour is rich in Phosphorus which is a major mineral which works closely with calcium to build our bones. Vitamin 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.

1. Being low in calories these bhakris are good for persons on low calorie diet and weight-watchers.

2. These are excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food.

3. The ghee used in it is easily digestible and contains fat soluble vitamins. We have only used one teaspoon of ghee per bhakri in the dough. Ghee : Other than calories and fats, the only nutrients that ghee is rich in are the vitamins – all of which are fat-soluble. All the 3 vitamins (Vitamin AVitamin E and Vitamin K) are antioxidants which have a role in removing free radicals from the body and protecting our cell as well as help in maintaining skin health and glow. Ghee is an excellent, high-quality selection medium of cooking because of its high smoke point. As compared to most oils and butter, ghee can handle a smoke point of 230°C, 450°F, thus its less prone to oxidant and destruction of nutrients. Yes, ghee does contain cholesterol, but some amount of cholesterol is needed by the body. Cholesterol has some functions to play too. It is necessary for hormone production, brain function, cell health and lubricating the joints. It is, in reality, a high quality fat for the body and brain. Ghee is loaded with fats but that’s medium chain fatty acids (MCT) which aid in weight loss. Ghee is healthy for daibetics in small amounts and you need to check your fat intake at the same time. Learn to easily make your ghee at home which is free of preservatives. See benefits of ghee

Yes, Bhakri is extemely healthy and safe to eat. 

Can diabetics, heart patients and over weight individuals have bhakri ?

Yes, this recipe is good for diabetics, heart and weight loss. Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food. Crispy Bhakri is made with only wheat flour, kneaded into a dough and cooked till crisp. Devoid of refined flour and loaded with wheat flour, it abounds in fiber. This key nutrient helps to cleanse your digestive system. Loaded with other nutrients like iron, calcium, magnesium, phosphorus and potassium, this bhakri is a nourishing and wholesome option for lunch. Kids and adults both are sure to love this. Enjoy it with a bowl of dal, especially Trevti Dal, to square up your meal and add a protein touch too. This bhakri has been smeared with ghee which is a bundle of fat-soluble vitamins and the butyrate (a short chain fatty acid) in it helps reduce the inflammation in the body. For diabetics, it is advised to restrict to 1 bhakri and not over eat.  

Combine Bhakri with a healthy Dal to enhance protein value

Combine bhakri with super healthy dal recipes like palak toovar dalkhatta urad dal recipesuva masoor dal recipehariyali dal recipe and healthy kadhi recipe or Radish Koftas in Kadhi recipe   to make a healthy combination. Note that when you combine any dal with any cereal like bajrajowarragibuckwheatbarley or whole wheat to enhance the protein value

Khatta Urad Dal ( Zero Oil Urad Dal Recipe)

Khatta Urad Dal ( Zero Oil Urad Dal Recipe)

Bhakri is good for

1. Healthy Recipes Lifestyle

2. Healthy heart rotis

3. Diabetics with heart issues

4. Diabetic rotis 

5. High fibre to lower cholesterol

6. Low cholesterol rotis

7. High fibre for kids

Value per bhakhri% Daily Values
Energy169 cal8%
Protein3.1 g6%
Carbohydrates18.9 g6%
Fiber3.2 g13%
Fat9.4 g14%
Cholesterol0 mg0%
Vitamin A80.8 mcg2%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)1.1 mg9%
Vitamin C0 mg0%
Vitamin E0.4 mg3%
Folic Acid (Vitamin B9)9.3 mcg5%
Calcium12.5 mg2%
Iron1.3 mg6%
Magnesium34.3 mg10%
Phosphorus92.3 mg15%
Sodium5.2 mg0%
Potassium81.9 mg2%
Zinc0.6 mg6%
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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