Nutritional Facts of Corn ki Sabzi, Makai ki Sabzi, Calories in Corn ki Sabzi, Makai ki Sabzi

by Tarla Dalal
This calorie page has been viewed 5814 times

How many calories does one serving of Corn ki Sabzi, Makai ki Subzi have?

One serving of Makai ki Subzi gives 174 calories. Out of which carbohydrates comprise 97 calories, proteins account for 22 calories and remaining calories come from fat which is 55 calories.  One serving of Makai ki Subzi provides about 9 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view corn ki sabzi recipeHere is a quick and easy subzi made of sweet corn, which will make you eat more chapatis than you usually do! In this mildly-sweet and super tasty subzi, sweet corn is cooked in a base of curds, thickened with besan and flavoured with a paste of onions, ginger and garlic.

Is Corn ki Sabzi, Makai ki Subzi healthy?

Yes and no, depends who is having it.  Made from sweet corn, curds, onions and spices.

Let's understand the Ingredients.

What's good.

Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice.They help in weight reduction, good for your heart and build immunity. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

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 which 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

What's the problem?

Sweet Corn : The pros. Sweet corn in a rich in fibre. The high vitamin B3 – 2.61 mg / cup is known to reduce cholesterol levels in body and in turn promote heart healthSweet corn is good for pregnancy as high folate content and antioxidants - lutein is good for the foetus.The cons. the glycemic index of sweet corn is said to be between 55 to 58 and hence not suited for diabetics. Read the article is sweet corn healthy?

Can diabetics, heart patients and over weight individuals have  Corn ki Sabzi,, Makai ki Subzi ?

No for diabetics and weight loss. Yes for heart patients as  high vitamin B3 – 2.61 mg / cup is known to reduce cholesterol levels in body and in turn promote heart health. 

Can healthy individuals have Corn ki Sabzi, Makai ki Subzi?

Yes, you can have it. Don't eat too much due to high carb content. 

Makai ki Subzi good for

Pregnancy folic acid 

Preconception recipe

Makai ki Subzi is high in

1. Vitamin C :  Vitamin C is a great defence against coughs and colds.

2. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

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 174 calories that come from one serving of Makai ki Subzi?

Walking (6 kmph)     =         52  mins
Running (11 kmph)     =          17  mins
Cycling (30 kmph)     =         23  mins
Swimming (2 kmph)     =         30  mins

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

Value per serving% Daily Values
Energy176 cal9%
Protein5.5 g10%
Carbohydrates22.8 g8%
Fiber2.5 g10%
Fat6.7 g10%
Cholesterol8 mg2%
Vitamin A349.5 mcg7%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.4 mg12%
Vitamin C14.3 mg36%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)30.8 mcg15%
Calcium145.2 mg24%
Iron1 mg5%
Magnesium40.2 mg11%
Phosphorus120.1 mg20%
Sodium20.1 mg1%
Potassium315.7 mg7%
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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