Nutritional Facts of Cabbage Masala ( Healthy Sabzi), Calories in Cabbage Masala ( Healthy Sabzi)

by Tarla Dalal
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Healthy Recipes
Diabetic recipes

How many calories does one serving of Cabbage Masala have?

One serving (130 grams)  of Cabbage Masala gives 74 calories. Out of which carbohydrates comprise 37 calories, proteins account for 13 calories and remaining calories come from fat which is 24.3 calories.  One serving of Cabbage Masalaprovides about 3.7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Cabbage masala makes 520 grams and serves 4 with 130 grams per serving.

74 calories for 1 serving of Cabbage Masala (  Healthy Subzi), Cholesterol 0 mg, Carbohydrates 9.3g, Protein 3.2g, Fat 2.7g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Cabbage Masala (  Healthy Subzi)

See cabbage masala recipe | cabbage sabzi | healthy patta gobi matar sabji | with 25 amazing images.

cabbage masala recipe is a healthy Indian sabzi made with lots of  shredded cabbage. Learn how to make cabbage sabzi. 

Here’s an everyday cabbage masala recipe that your whole family will love. Flavoured with a simple tempering of cumin seeds, mustard seeds, curry leaves and green chillies, this Indian healthy patta gobi matar sabji gets a nice touch from the addition of tomatoes.

A variation to cabbage masala recipe in Gujarati style  cabbage vatana nu shaak and South Indian style cabbage stir fry using coconut. So take your pick on which cabbage style sabzi you like.

Cabbage masala is an easy and quick vegetable recipe with the combination of three regularly used vegetables. In this cabbage sabzi, cabbage, tomatoes and green peas are cooked with Indian spices.

Cabbage used in cabbage masala is low in caloriesrelieves constipation, and is good for diabetics. Cabbage has high levels of flavonoids and anthocyanins and has long been used as a herbal medicine. 

The pleasant but appetizing flavour of the Cabbage Masala, together with the nice crunch of cabbage and the sweetness of green peas makes this quick cabbage sabzi  an awesome recipe, which is easy to make but sure to please.

Serve cabbage sabzi with roti or bajra roti.

Is Cabbage Masala healthy?

Yes, this is healthy. 

Let's understand the Ingredients.

What's good.

Cabbage ( Patta Gobhi + Red Cabbage, Purple cabbage) : Cabbage is low in caloriesrelieves constipation, good for diabetics. Cabbage has high levels of flavonoids and anthocyanins and has long been used as a herbal medicine. Rich in Antioxidants in turn lowers the risk of infection and inflammation of the body due to eating processed foods. Red cabbage, also called purple cabbage, has slightly higher levels of flavonoids and anthocyanins than green cabbage and has long been used as a herbal medicine. It has same health benefits to offer as the cabbage otherwise. See here all benefits of cabbage

Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrients which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

Coconut Oil : Use coconut 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

Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

Tomatoes ( Cherry tomatoes, Yellow 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 woman's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.  

Can diabetics, heart patients and over weight individuals have Cabbage Masala?

Yes, this is healthy.  

Cabbage is low in caloriesrelieves constipation, good for diabetics. Cabbage has high levels of flavonoids and anthocyanins and has long been used as a herbal medicine. Rich in Antioxidants in turn lowers the risk of infection and inflammation of the body due to eating processed foods.

Use coconut 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 Cabbage Masala ?

Yes.

What to have Cabbage Masala with ?

We highly recommend having a bajra roti, jowar roti and whole wheat roti to make a healthy combination.

Jowar Roti
Jowar Roti

Cabbage Masala is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 279% of RDA.
  2. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 17% of RDA.
  3. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ) 14% of RDA.
Value per serving% Daily Values
Energy74 cal4%
Protein3.2 g6%
Carbohydrates9.3 g3%
Fiber4.3 g17%
Fat2.7 g4%
Cholesterol0 mg0%
VITAMINS
Vitamin A239.4 mcg5%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.7 mg6%
Vitamin C111.6 mg279%
Vitamin E0.2 mg1%
Folic Acid (Vitamin B9)27.8 mcg14%
MINERALS
Calcium54.1 mg9%
Iron1.3 mg6%
Magnesium38.1 mg11%
Phosphorus74 mg12%
Sodium19.7 mg1%
Potassium210 mg4%
Zinc0.3 mg3%
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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